The Link Between Anxiety and Depression (And Why They Overlap)

Anxiety and depression are often talked about as two separate mental health challenges, but for many people, they don’t show up alone. They show up together, tangled and hard to separate. You might feel constantly on edge and exhausted at the same time.

You might lie awake with a racing mind, then struggle to get out of bed the next morning. If you’ve ever wondered, “Am I anxious? Or am I depressed?”—The answer might be: both.

This overlap isn’t just common—it’s incredibly human. And understanding why it happens is a powerful first step toward healing.

How Anxiety and Depression Feel in Real Life

Anxiety often feels like too much: too many thoughts, too much pressure, a nervous system stuck in overdrive. Depression often feels like not enough: not enough energy, not enough hope, a nervous system that has hit burnout.

But in real life? Many people experience a mix of both.

You might constantly worry about the future (anxiety) while feeling hopeless about it (depression). You might feel like your mind is buzzing, but your body is heavy. You might be trying your hardest to “hold it all together,” while feeling like you’re falling apart on the inside.

Why They Often Show Up Together

From a nervous system perspective, anxiety and depression are both adaptive responses. Anxiety is your brain trying to prepare, protect, and scan for danger. Depression, especially when it becomes chronic, can be your system’s way of conserving energy after being overwhelmed for too long.

Research shows that anxiety and depression share biological, neurological, and psychological roots.

They can stem from:

• Chronic stress that dysregulates your nervous system

• Trauma or early life adversity that wires your brain for vigilance

• Genetic predisposition

• Unmet emotional needs over long periods of time

This is why many people with depression also report symptoms of anxiety, and vice versa. They’re two sides of the same coin—and sometimes, one can lead into the other.

The Emotional Weight of Carrying Both

Struggling with anxiety and depression at the same time can feel confusing and lonely. One minute you might feel panicked and overreactive; the next, numb and disconnected. You might be told to “just calm down” or “just get up and do something,” but neither feels possible.

This emotional back-and-forth can make you feel like you’re failing at managing your own mental health. But the truth is: this experience is more common than people realize—and it’s not your fault.

What Helps When You’re Dealing with Both

You don’t need to “fix” everything at once. But here are some gentle, research-backed ways to begin supporting yourself when anxiety and depression are both present:

• Start small, and start with the body.

  Regulating your nervous system through breathwork, gentle movement, or grounding exercises can help ease both anxious and depressive symptoms. Sometimes, a few deep breaths or a five-minute walk is enough to shift the intensity.

  
  

• Challenge all-or-nothing thinking.

  Depression often brings hopelessness; anxiety often brings catastrophizing. When they team up, your mind might tell you everything is going wrong. Practice noticing these patterns and gently reframing them.

  
  

• Create structure without pressure.

  A flexible daily routine (even just waking up, eating, and showering at consistent times) can help bring a sense of control when everything feels chaotic or heavy.

  
  

• Talk to someone who gets it.

  Therapy can be a space to untangle the overlap between anxiety and depression, understand the roots of your experience, and build tools that actually work for your nervous system.

You’re Not Broken—Your Brain is Trying to Cope

If you’ve been living with both anxiety and depression, you’re not broken. You’re responding to the weight of life in the best way your body and brain know how. And while it’s not your fault, there are ways to feel better—with the right support, the right pace, and the right tools.

You Don’t Have to Do It Alone

Healing from anxiety and depression isn’t about “pushing through”—it’s about learning to listen to your body, understand your patterns, and find new ways to feel safe, seen, and supported.

Book a free consultation today and let’s talk about how therapy can help you navigate anxiety and depression, one step at a time.