Anxiety and depression often go hand in hand, yet they have distinct differences that can make them feel like siblings with unique personalities. While their symptoms can look very different on the outside, the thoughts they generate in the brain can be strikingly similar. Understanding these differences and similarities is key to managing your mental health effectively.

Anxiety and Depression: The Key Differences

Although anxiety and depression are both mood disorders, they manifest in different ways. Here’s how they differ:

• Energy Levels: Anxiety often presents as heightened energy, excessive worrying, and a sense of restlessness. Depression, on the other hand, tends to drain energy, leading to fatigue and a sense of heaviness.
• Thought Patterns: People with anxiety frequently experience racing thoughts, anticipating worst-case scenarios. Depression is often marked by feelings of hopelessness and self-criticism.
• Physical Symptoms: Anxiety can cause a rapid heart rate, sweating, and shortness of breath. Depression is more likely to lead to fatigue, body aches, and a lack of motivation.
• Response to Stress: Anxiety creates a “fight or flight” response, making a person hyper-aware of potential threats. Depression tends to cause a feeling of “freeze,” where a person may feel stuck, unable to act.

The Similarities: Why Anxiety and Depression Overlap

Even though they appear different, anxiety and depression share many core characteristics:

• Negative Thinking Patterns: Both can create cycles of self-doubt, excessive worry, and feelings of worthlessness.
• Disruptions in Sleep and Appetite: Anxiety may cause insomnia due to excessive worry, while depression can lead to oversleeping or complete exhaustion. Both can also impact appetite—some people eat more, while others lose their appetite entirely.
• Difficulty Concentrating: Whether it’s due to an anxious mind racing with worries or the fog of depression, focus and decision-making become challenging.
• Impact on Daily Life: Both conditions can make it hard to engage in work, relationships, and daily responsibilities, leading to avoidance or isolation.

Why Understanding the Differences Matters

Since anxiety and depression often co-exist, it’s crucial to recognize which one is driving your emotional state. Treatment approaches may differ depending on whether anxiety or depression is the dominant force.

• For Anxiety: Techniques like grounding exercises, breathwork, and cognitive behavioral therapy (CBT) can help reframe anxious thoughts. Sometimes it hard to assess how intense our anxiety even is, which is why it may be helpful to learn more about your own anxiety levels first. Try the Fact vs. Opinion method to challenge anxious thinking patterns (read more here).
• For Depression: Movement, therapy, and strategies like behavioral activation can help. Even small wins, like brushing your teeth or taking a short walk, can create momentum.
• When Both Are Present: A combination of approaches, including mindfulness, self-compassion, and holistic tools, can support overall healing.

How to Manage Anxiety and Depression Holistically

If you’re struggling with both anxiety and depression, incorporating holistic healing tools into your routine can make a significant difference. Here are a few strategies:

• Create a Healing Toolkit: Having go-to strategies for anxious and depressive episodes can help you regain control. Learn how to build your anxiety healing toolkit.
• Practice Nervous System Regulation: Techniques like progressive muscle relaxation (PMR), EFT tapping, and breathwork can help soothe both anxiety and depressive symptoms.
• Seek Support: Whether through therapy, coaching, or community support, having guidance from professionals or peer groups can be life-changing. Explore 1:1 anxiety healing coaching options here.

Top 5 Unique Holistic Tools to Break the Anxiety-Depression Spiral

If you’ve tried common techniques like deep breathing or grounding but still feel stuck in the anxiety-depression spiral, here are 5 lesser-known yet powerful strategies that target your mind, body, and nervous system in new ways:

1. The “Name It to Tame It” Technique (Emotional Labeling)

When anxiety and depression spiral, emotions can feel overwhelming and confusing. Naming your emotions activates your brain’s prefrontal cortex — the part responsible for logic and regulation — reducing the intensity of distress.

✅ How to Do It:

• Pause and ask yourself: “What am I feeling right now?”
• Get specific: Instead of saying “I’m anxious,” try “I’m feeling overwhelmed because I’m worried about an upcoming deadline.”
• Follow up with: “This feeling is valid, but it’s not permanent.”

💡 Why It Works: Research shows that identifying and labeling emotions can reduce their intensity, calming both anxiety and depressive spirals.

2. Cognitive Reframing Using the “Next Best Thought” Method

When anxious or depressive thoughts feel overwhelming, shifting to a completely positive mindset can feel impossible. Instead, try reaching for the next best thought — one that feels slightly more neutral or hopeful.

✅ How to Do It:

• Identify your anxious or depressive thought.
• Ask yourself: “What’s one thought that feels slightly better?”
• Example: Instead of “I’ll never feel better,” try “This feeling is hard, but I’ve felt better before.”

💡 Why It Works: Cognitive reframing eases mental spirals without forcing toxic positivity.

3. Bilateral Stimulation (For Disrupting Thought Loops)

This powerful technique engages both sides of your brain, interrupting spiraling thoughts and helping your mind reset.

✅ How to Do It:

• While recalling an anxious or depressive thought, alternate tapping your right and left arm, thigh, or knee.
• You can also try walking, swimming, or even swaying side to side — any rhythmic left-right movement counts.
• Pair the movement with a calming phrase like: “I am safe, I am grounded.”

💡 Why It Works: Bilateral stimulation is commonly used in EMDR therapy to reduce the emotional intensity of distressing thoughts.

4. Future Self Visualization (For Breaking the “I’ll Always Feel This Way” Thought Loop)

The anxiety-depression spiral often convinces you that you’ll feel stuck forever. Future self visualization helps you access hope and motivation.

✅ How to Do It:

• Close your eyes and imagine your future self one year from now — feeling calm, balanced, and content.
• Ask yourself: “What does this version of me do daily that helps me feel grounded?”
• Visualize small but specific actions — like starting your morning with tea, going for evening walks, or calling a friend for support.

💡 Why It Works: Future self visualization activates your brain’s ability to imagine positive outcomes, which is key in breaking mental spirals.

5. The “3-3-3 Reset” for Cognitive Flexibility (To Snap Out of Spiral Mode)

When anxiety or depression takes over, your brain often gets stuck in rigid thinking patterns. The 3-3-3 Reset is a mental exercise that creates flexibility and interrupts the spiral.

✅ How to Do It:
1️⃣ List 3 things you’re grateful for — no matter how small.
2️⃣ Identify 3 things you’ve accomplished today (even tiny wins count).
3️⃣ Name 3 things you’re looking forward to — this week, this month, or in the future.

💡 Why It Works: This method shifts your brain away from negative overthinking and invites your mind to focus on possibility and progress.

Bonus Tip: Acupressure for Nervous System Regulation

Using targeted pressure points can help interrupt spiraling thoughts and reset your body’s stress response.

✅ How to Do It:

• Apply gentle pressure to the Shen Men point (inside your ear) or the Pericardium 6 point (on your wrist) for 30-60 seconds.
• Repeat calming affirmations like “I am safe,” or “I can handle this.”

💡 Why It Works: Acupressure activates your parasympathetic nervous system, promoting calm and focus.

Key Takeaway:

The anxiety-depression spiral thrives on mental rigidity, emotional overwhelm, and feeling disconnected. By combining cognitive tools with unique holistic practices, you can break the cycle and reclaim your sense of calm — one small step at a time.

Alison’s Healing Resources

If you’re looking for additional support, I offer several resources to help you on your anxiety healing journey:

• Instagram: Follow me on Instagram for daily tips and tools on anxiety healing.
• Podcast: Listen to The Anxiety Chicks podcast for insightful conversations about mental health (available here). Watch us on You Tube HERE.
• Books: Check out The Anxiety Healer’s Guide and The Anxiety Healers Guide for Clinicians (find them here).
• The Anxiety Healer Academy: Explore online courses and digital resources to help you heal anxiety holistically (visit the school).
• Facebook Community: Join The Anxiety Healer’s Community on Facebook for support and encouragement (join here).
• TikTok: Follow me on TikTok for more mental health insights and healing strategies.

Additional Resources

• National Alliance on Mental Illness (NAMI) – Education, support, and resources for mental health conditions.
• Anxiety & Depression Association of America (ADAA) – Information on anxiety, depression, and evidence-based treatment.
• Mindfulness-Based Stress Reduction (MBSR) – A research-based program for managing stress, anxiety, and depression.

Final Thoughts

Think of anxiety and depression like siblings—different personalities but part of the same family. They may show up differently, but they can share similar thought patterns, making it essential to address both in your healing journey. By understanding their similarities and differences, you can take the right steps toward balance and well-being.

For more tools and strategies on anxiety and mental health, visit The Anxiety Healer.

xoxo Alison Seponara MS, LPC *theanxietyhealer