Many people are now aware that people have symptoms that are related to anxiety and/or depression. However, many times people don’t really know which one it is (can it be both?) and don’t know what to do with “it” when they have figured it out.

Anxiety and depression are both responses to your body dealing with stress and interpretation of that stress.

What happens when your body is overloaded with fear? Simply put, when your brain begins to sense that you are in a dangerous situation, it sets off a series of internal reactions. These reactions can result in your body showing symptoms such as increased heart rate, breathing heavy, and confused thinking. When you feel that these symptoms are overwhelming, you are having “anxiety” – this can range from feeling overwhelmed, feeling out of control, to panic attacks and feeling like you are going to die.

When your sense of fear is accompanied by a sense of doom – that this feeling will never end and that you have no power to make the pain stop – and your body “shuts down”, you are likely experiencing depression. The energy in depression is slower, more lethargic, and at times is paralyzing. Many feel that they don’t have energy, are sad, have no motivation to say or do anything, and have no ability to change things.

Whether you are anxious or depressed, or vacillate between the two, you likely believe that you are in pain, are powerless over your circumstances, and do not have the ability to make the pain stop. Many people have been where you are. They have struggled with the thoughts, memories, or sense of impending doom that you have.

I encourage you to stop. Don’t make any permanent decisions right now. Talk to someone. Call an emergency number, such as 911 or the suicide hotline (800-273-8255).

The first thing you can do to change your physical sensations is to take a deep breath. Breathing is a signal to your brain that the danger is over. It balances out your thinking and feeling. If you cannot breathe deeply, focus on your lungs taking in air at whatever rate you can. It is likely that your muscles are still in a state of tension and are constricting your breathing. If you are anxious and feeling overwhelmed, breathe in to the count of four, and breathe out to the count of six. If it helps, draw a rectangle while you are counting (in on the short sides, out on the long sides).

If you are feeling sluggish, lethargic or down: get up. Stand. Move around. Go and look outside. Go outside, even if it is raining or cold. Oftentimes, our body will react to extremes – temperature, movement, smell, etc. This can help with getting your mind and body into a more active state versus being in a shut-down, passive state. At this point in time, this is the best time to do something different to get you to a healthier place.

Regardless of what you have done, seen, or felt, you matter. Your place in this world is unique. There is not, nor will not, be another YOU. You have a unique history, a unique path, and a unique reason for being here and living this life now. If you don’t know what that reason is or believe that you are a “bad” person, please talk to someone. A friend, a stranger, or a therapist. There are so many who care, despite what you believe.

Just do the next healthy thing.