Managing Anxiety and Depression: 15 Evidence-Based Strategies That Work
Living with anxiety and depression can feel like carrying an invisible weight. Some days, just getting out of bed feels like climbing a mountain. Other days, worry takes over your mind and won't let go.
Here's the good news: you can learn to manage these feelings. Research shows that 78% of therapy patients start seeing results in just 2 to 8 sessions. That means relief is possible—and often sooner than you might think.
Whether you're dealing with occasional low moods or daily struggles, this guide will give you real tools that work. These aren't just theories—they're strategies backed by science and used by therapists every day.
The Reality of Anxiety & Depression in 2025
Source: CDC Mental Health Data 2024, Grow Therapy 2025
Understanding Anxiety and Depression Today
Anxiety and depression affect millions of people. According to the CDC, rates have been climbing steadily:
Current Statistics:
21.4% of adults now experience depression symptoms (up from 18.5% in 2019)
18.2% of adults have anxiety symptoms (up from 15.6% in 2019)
57.8 million Americans have a mental health condition
Only 43% of those affected receive any kind of care
These numbers tell us something important: if you're struggling, you're far from alone. They also show that too many people don't get help—often because they don't know where to start.
The connection between anxiety and depression runs deep. About half of people with one condition also have the other. They share similar brain chemistry and often respond to the same treatments.
📈 Mental Health Concerns Are Rising
But effective help is available—and it works faster than you might think.
How Do You Know If You Need Help?
Sometimes it's hard to tell the difference between normal stress and something more serious. Here are signs that your mental health might need attention:
Signs of Depression:
Feeling sad, empty, or hopeless most of the day
Loss of interest in things you used to enjoy
Changes in sleep (too much or too little)
Low energy or fatigue nearly every day
Difficulty thinking, concentrating, or making decisions
Feelings of worthlessness or excessive guilt
Thoughts of death or suicide
Signs of Anxiety:
Constant worry that's hard to control
Feeling restless or on edge
Getting tired easily
Trouble concentrating
Irritability
Muscle tension
Sleep problems
If you've had several of these symptoms for two weeks or more, it's worth talking to a therapist. You deserve support.
🔍 Quick Self-Check: Do These Apply to You?
- ☐ Persistent sad or empty feelings
- ☐ Lost interest in activities you enjoyed
- ☐ Significant sleep changes
- ☐ Fatigue or low energy daily
- ☐ Difficulty concentrating
- ☐ Constant worry that's hard to control
- ☐ Feeling restless or on edge
- ☐ Muscle tension
- ☐ Sleep problems
- ☐ Irritability
If you checked several items lasting 2+ weeks, consider speaking with a therapist.
15 Evidence-Based Strategies for Managing Anxiety and Depression
Strategy 1: Move Your Body Daily
Exercise isn't just good for your body—it's one of the most powerful tools for your mind. Research from the Anxiety and Depression Association of America shows that regular physical activity can reduce symptoms as effectively as medication for some people.
You don't need to run marathons. Studies show that even moderate activity helps:
A 30-minute walk can boost your mood for hours
Yoga combines movement with mindfulness for double benefits
Swimming, dancing, or gardening all count
Consistency matters more than intensity
The key is finding something you'll actually do. When you exercise, your brain releases endorphins—natural chemicals that improve mood and reduce stress.
🏃 Why Exercise Works for Mental Health
Even 30 minutes of walking can improve mood for hours!
Strategy 2: Practice Mindfulness and Meditation
Mindfulness means paying attention to the present moment without judgment. Research shows it can actually change your brain structure, improving emotional regulation and reducing symptoms of both anxiety and depression.
Simple mindfulness practices:
Take three deep breaths before checking your phone in the morning
Notice five things you can see, four you can hear, three you can touch
Eat one meal per day without screens, focusing on each bite
Spend five minutes noticing your breathing
The 3-3-3 rule for anxiety is a quick grounding technique: name three things you see, three sounds you hear, and move three parts of your body. This brings you back to the present when worry takes over.
🧘 5-Minute Mindfulness Practices
Name 3 things you see, 3 sounds you hear, move 3 body parts. Instant grounding.
Breathe in 4 counts, hold 4 counts, out 4 counts, hold 4 counts. Repeat 4 times.
Before checking your phone, take 3 deep breaths and notice how you feel.
Slowly notice sensations from head to toe. Release tension you find.
Strategy 3: Build a Strong Sleep Routine
Poor sleep and mental health problems feed each other in a vicious cycle. When you're anxious, you can't sleep. When you don't sleep, you feel more anxious and depressed.
Sleep hygiene tips:
Go to bed and wake up at the same time every day
Make your bedroom cool, dark, and quiet
Avoid screens for one hour before bed
Limit caffeine after noon
Create a calming bedtime routine
Most adults need 7-9 hours of sleep. If you're consistently getting less, improving your sleep habits could significantly impact your mental health.
🌙 Better Sleep = Better Mental Health
Adults need 7-9 hours. Poor sleep worsens both anxiety and depression.
Strategy 4: Connect with Others
Social connection protects mental health. Research shows that people with strong social ties have lower rates of anxiety and depression. But when you're struggling, reaching out can feel impossible.
Start small:
Send a text to check in with a friend
Join an online community around a hobby
Attend a local class or group activity
Schedule regular phone calls with family
Even brief positive interactions can boost your mood. The key is consistency—regular connection matters more than occasional deep conversations.
💬 Connection Is Medicine
Strong social ties are linked to lower rates of anxiety and depression
Strategy 5: Challenge Negative Thoughts
Cognitive behavioral therapy (CBT) teaches that our thoughts affect our feelings. When you're depressed or anxious, your brain often lies to you with distorted thinking patterns.
Common thought distortions:
All-or-nothing thinking: "If I'm not perfect, I'm a failure"
Mind reading: "They must think I'm boring"
Fortune telling: "This will definitely go wrong"
Catastrophizing: "This is the worst thing ever"
How to challenge these thoughts:
Notice the thought
Ask: "What evidence supports this?"
Ask: "What evidence goes against it?"
Create a more balanced thought
This takes practice, but over time, you can rewire your thinking patterns. Many people work with a therapist to learn these skills.
🧠 Common Thinking Traps (And How to Escape)
| Thinking Trap | Example | Reality Check |
|---|---|---|
| All-or-Nothing | "If I'm not perfect, I'm a failure" | "Progress matters more than perfection" |
| Mind Reading | "They must think I'm boring" | "I can't know what others think" |
| Catastrophizing | "This is the worst thing ever" | "This is hard, but I've survived hard before" |
| Fortune Telling | "This will definitely go wrong" | "I can't predict the future" |
Strategy 6: Limit News and Social Media
The constant stream of negative news can worsen anxiety and depression. Research shows that excessive exposure to distressing news is one of the biggest contributors to mental health symptoms.
Healthy boundaries with media:
Set specific times for checking news (not first thing in the morning)
Unfollow accounts that make you feel bad
Use app timers to limit social media use
Take one day per week completely offline
You can stay informed without being constantly immersed in negative content. Choose quality over quantity in your information diet.
📵 Digital Boundaries for Mental Health
No news for first hour after waking
Check on your schedule, not theirs
Unfollow accounts that make you feel bad
One day offline per week
Strategy 7: Eat for Brain Health
What you eat affects how you feel. Research links certain dietary patterns to better mental health outcomes.
Brain-healthy eating habits:
Eat plenty of fruits, vegetables, and whole grains
Include omega-3 fatty acids (fish, walnuts, flaxseed)
Stay hydrated—even mild dehydration affects mood
Limit processed foods and added sugars
Don't skip meals (blood sugar crashes worsen anxiety)
The Mediterranean diet has the strongest evidence for supporting mental health. But you don't need a perfect diet—small improvements add up over time.
🥗 Foods That Support Mental Health
The Mediterranean diet has the strongest evidence for mental health benefits.
Strategy 8: Create Structure and Routine
Depression often makes simple tasks feel overwhelming. Creating structure can help you function even when motivation is low.
Building helpful routines:
Wake up at the same time daily
Plan one small accomplishment each day
Break big tasks into tiny steps
Use checklists to track progress
Schedule pleasant activities, even if you don't feel like them
Behavioral activation—doing activities even when you don't feel like it—is one of the most effective strategies for depression. Action often comes before motivation, not the other way around.
Strategy 9: Practice Self-Compassion
Many people with anxiety and depression are incredibly hard on themselves. Self-criticism makes symptoms worse. Self-compassion helps healing.
Self-compassion practices:
Talk to yourself like you'd talk to a good friend
Remind yourself that struggling is human—everyone faces hard times
Put your hand on your heart and offer yourself kindness
Write yourself a supportive letter
Research by Dr. Kristin Neff shows that self-compassion reduces anxiety and depression while building resilience. It's not about ignoring problems—it's about facing them with kindness.
💝 Practice Self-Compassion
Instead of: "I'm such a failure. Everyone else has it together."
Try: "I'm having a hard time right now, and that's okay. Everyone struggles sometimes. What would I say to a friend going through this?"
Strategy 10: Use Grounding Techniques
When anxiety spikes or depression feels overwhelming, grounding techniques bring you back to the present moment.
Quick grounding exercises:
Hold an ice cube and focus on the sensation
Name objects in the room by color
Do 10 slow, deep breaths
Squeeze your muscles tightly, then release
Splash cold water on your face
These techniques work by activating your parasympathetic nervous system—the part of your brain that calms you down. Keep a few favorites ready for difficult moments.
⚓ Quick Grounding Techniques
When anxiety spikes or emotions overwhelm, try these:
Strategy 11: Set Healthy Boundaries
Poor boundaries contribute to both anxiety and depression. Saying yes to everything leads to burnout and resentment.
Boundary basics:
It's okay to say no without giving a reason
You don't have to respond immediately to every message
Protect your time and energy like valuable resources
Recognize toxic patterns in relationships
Learning to set boundaries often requires practice and sometimes therapy support. But healthy boundaries are essential for mental health.
Strategy 12: Limit Alcohol and Substances
While alcohol might feel like it helps anxiety in the moment, it actually makes both anxiety and depression worse over time. It disrupts sleep, depletes mood-regulating brain chemicals, and can create dependence.
The same is true for other substances. If you're using alcohol or drugs to cope, consider:
Talking to a therapist about healthier coping strategies
Exploring whether your substance use has become problematic
Finding support through groups or treatment programs
You don't have to be addicted to benefit from cutting back. Even moderate alcohol use can worsen mental health symptoms.
⚠️ The Truth About Alcohol and Mental Health
- Temporarily numbs anxiety
- Creates false sense of calm
- Masks underlying feelings
- Disrupts sleep quality
- Depletes mood chemicals
- Worsens anxiety & depression
You don't need to be addicted to benefit from cutting back. Even moderate use affects mental health.
Strategy 13: Spend Time in Nature
Research consistently shows that time outdoors improves mental health. Nature reduces stress hormones, lowers blood pressure, and improves mood.
Ways to get more nature:
Take a daily walk outside, even for 10 minutes
Eat lunch in a park
Garden or care for houseplants
Visit local hiking trails on weekends
Simply sit outside and watch the clouds
The Japanese practice of "forest bathing"—simply being in nature—has measurable effects on stress and anxiety. You don't need wilderness—even urban green spaces help.
🌲 The Healing Power of Nature
Time outdoors has measurable effects on mental health
Try: 10 minutes outside daily, lunch in a park, weekend hikes
Strategy 14: Try Creative Expression
Art, music, and writing help you process emotions in ways that talking sometimes can't. You don't need talent—creative expression is about the process, not the product.
Creative outlets to try:
Journaling about your thoughts and feelings
Drawing, painting, or coloring
Playing or listening to music
Writing poetry or stories
Photography or crafting
Creative activities provide a healthy distraction, build self-esteem, and give you a sense of accomplishment. Many therapists incorporate creative techniques into treatment.
Strategy 15: Seek Professional Help
Coping strategies help, but they're not a substitute for professional treatment when you need it. Therapy is one of the most effective treatments for both anxiety and depression.
When to seek professional help:
Symptoms persist for more than two weeks
Daily activities feel impossible
You're having thoughts of self-harm
Coping strategies aren't working
The average delay between first symptoms and treatment is 11 years, according to NAMI. Don't wait that long. Early treatment leads to better outcomes.
🚨 When to Seek Professional Help
- Symptoms last 2+ weeks
- Daily activities feel impossible
- Thoughts of self-harm occur
- Coping strategies aren't working
- Relationships are suffering
- 78% improve in 2-8 sessions
- Multiple effective treatments exist
- Earlier treatment = better outcomes
- Therapy is more accessible than ever
- You don't have to suffer alone
If you're in crisis, call 988 (Suicide & Crisis Lifeline) or text HOME to 741741
Types of Therapy That Help
Several evidence-based treatments work well for anxiety and depression:
Cognitive Behavioral Therapy (CBT): Focuses on changing thought patterns and behaviors. CBT has the most research support and helps most people within 8-16 sessions.
Dialectical Behavior Therapy (DBT): Teaches mindfulness, distress tolerance, emotion regulation, and interpersonal skills. Originally developed for severe cases, DBT skills help many people.
EMDR Therapy: Uses eye movements to process difficult memories. EMDR works especially well when anxiety or depression connects to past trauma.
Psychodynamic Therapy: Explores how past experiences affect present feelings. This approach helps you understand deeper patterns.
Acceptance and Commitment Therapy (ACT): Focuses on accepting difficult feelings while taking action toward values. ACT helps you live a meaningful life even with symptoms.
🛋️ Types of Therapy That Help
Changes thought patterns and behaviors. Most researched, helps most people in 8-16 sessions.
Teaches mindfulness, distress tolerance, emotion regulation, and relationship skills.
Processes difficult memories. Works especially well when anxiety/depression connects to trauma.
Accepts difficult feelings while taking action toward your values. Builds psychological flexibility.
Creating Your Personal Management Plan
Everyone's path to better mental health looks different. Here's how to create a plan that works for you:
Step 1: Assess Your Current Situation
Which symptoms bother you most?
What triggers your anxiety or depression?
What has helped in the past?
Take our depression screening quiz or anxiety quiz
Step 2: Choose 2-3 Strategies to Start Don't try everything at once. Pick strategies that feel manageable:
One physical strategy (exercise, sleep, nutrition)
One mental strategy (mindfulness, thought challenging)
One social strategy (connection, boundaries)
Step 3: Track Your Progress Keep a simple log of:
What strategies you tried
How you felt before and after
What worked and what didn't
Step 4: Get Support Consider working with a therapist who can:
Help you understand your patterns
Teach skills tailored to your needs
Provide accountability and encouragement
Adjust your plan as needed
Step 5: Be Patient and Persistent Recovery isn't linear. Some days will be harder than others. What matters is the overall trend and staying committed to your wellbeing.
Ready to Feel Better?
You don't have to manage anxiety and depression alone.
Most clients see improvement within 2-8 sessions
Next Steps: Getting Help at South Denver Therapy
Managing anxiety and depression takes time, but you don't have to do it alone. At South Denver Therapy, we specialize in helping people find relief from these conditions through evidence-based treatment.
Our Castle Rock therapists use proven approaches like CBT, DBT, and EMDR to help you build skills that last. We offer both in-person and online therapy options to fit your schedule.
Remember: seeking help is a sign of strength, not weakness. The sooner you start, the sooner you can feel like yourself again.
Ready to take the next step?
Contact us to schedule a consultation
Explore our free resources for depression and anxiety
Download our Complete Anxiety Relief Journal
Read about our individual therapy services
Frequently Asked Questions
What's the difference between anxiety and depression?
Anxiety and depression often occur together but feel different. Anxiety is mainly about worry—constant fear about the future, racing thoughts, and physical tension. Depression is more about low mood—feeling sad, empty, hopeless, and losing interest in things you used to enjoy. About half of people with one condition also have the other because they share similar brain chemistry.
How long does it take for therapy to help with anxiety and depression?
Most people start seeing improvement within 2 to 8 therapy sessions. Research shows that 78% of therapy patients notice positive changes in this timeframe. However, everyone's journey is different. Some people need longer treatment, especially if they're dealing with severe symptoms or underlying trauma. The key is finding the right therapist and being consistent with sessions.
Can anxiety and depression go away on their own?
Mild symptoms sometimes improve on their own, especially if they're triggered by a specific stressful event. However, clinical anxiety and depression typically don't just disappear without treatment. In fact, waiting often makes symptoms worse. The average person waits 11 years before seeking help—don't let that be you. Early treatment leads to better outcomes.
What's the best therapy for anxiety and depression?
Cognitive Behavioral Therapy (CBT) has the most research support and helps most people in 8-16 sessions. It works by changing negative thought patterns and behaviors. Other effective options include DBT (which teaches emotional regulation skills), EMDR (especially if trauma is involved), and ACT (which focuses on accepting difficult feelings while taking value-based action). The "best" therapy depends on your specific needs.
Does exercise really help with anxiety and depression?
Yes, exercise is one of the most powerful natural treatments for both conditions. Research shows that regular physical activity can reduce symptoms as effectively as medication for some people. You don't need intense workouts—even a 30-minute walk can boost your mood for hours. Exercise releases endorphins, improves sleep, and reduces stress hormones.
How do I know if I need medication for anxiety or depression?
Medication might be helpful if your symptoms are severe, therapy alone isn't enough, or you're having trouble functioning in daily life. Signs include being unable to work, struggling to care for yourself, or having thoughts of self-harm. A psychiatrist or your primary care doctor can help you weigh the pros and cons. Many people benefit from combining medication with therapy.
What are quick ways to calm anxiety in the moment?
Try the 3-3-3 rule: name three things you see, three sounds you hear, and move three parts of your body. Other quick techniques include deep breathing (breathe in for 4 counts, hold for 4, out for 4), holding an ice cube, splashing cold water on your face, or doing a quick body scan to release tension. These activate your body's calming response.
Can social media make anxiety and depression worse?
Yes, research shows that excessive social media use is linked to increased anxiety and depression. The constant stream of negative news, social comparison, and fragmented attention all take a toll. Setting boundaries helps—try phone-free zones, limiting app time, unfollowing accounts that make you feel bad, and taking one day per week completely offline.
When should I seek professional help for anxiety or depression?
Seek help if symptoms persist for more than two weeks, daily activities feel impossible, you're having thoughts of self-harm, coping strategies aren't working, or relationships are suffering. You don't need to wait until things are terrible—early intervention leads to better outcomes. If you're in crisis, call 988 (Suicide & Crisis Lifeline) immediately.
Is it possible to have both anxiety and depression at the same time?
Yes, this is very common. Studies show that about 50% of people diagnosed with depression also have an anxiety disorder, and vice versa. When both conditions occur together, it's called "comorbidity." The good news is that many treatments help both conditions at once. A therapist can create a treatment plan that addresses both your anxiety and depression symptoms.
