What should you know about fighting anxiety and depression?

You do not need to manage these problems through willpower alone. Anxiety may bring persistent worry, physical tension or restlessness, while depression can reduce interest, motivation and enjoyment. They can occur together and may affect sleep, concentration, relationships and work.

Anxiety can keep the body in an alert state. You might notice a racing mind, irritability, muscle tension, or trouble settling at night. Depression may involve low mood, fatigue, difficulty concentrating, changes in sleep or appetite, and withdrawal from activities that once felt worthwhile.

Symptoms vary from person to person. A difficult period, grief, a health problem, medication, substance use or ongoing stress can contribute, so an assessment is useful when the pattern is new, intense or lasting. Insomnia and difficulty sleeping can also worsen mood and anxious thoughts, creating a cycle that is hard to break without support.

Start with manageable actions: keep a regular wake time, eat at predictable times, move your body gently, and reduce alcohol or other substances that can disturb sleep or mood. Break tasks into small pieces and choose one supportive person to tell what you are experiencing.

A general practitioner or mental health professional can discuss talking therapies, self-help approaches and medicines when appropriate. Therapy may help you recognise unhelpful thought patterns, face avoided situations gradually and develop coping skills. Do not stop a prescribed medicine suddenly; discuss unwanted effects or concerns with the prescriber.

Track changes in mood, sleep, energy and concentration for a short period. This can help a clinician understand the pattern and check whether another physical or emotional problem needs attention.

Seek urgent help now if you are thinking about suicide or self-harm, feel unable to keep yourself safe, or have made a plan. Move away from medicines, weapons or other means of harm, stay with someone you trust, and contact local emergency services or go to the nearest emergency department.

Arrange prompt medical care for severe loss of sleep, rapidly worsening mood, confusion, unusual energy with little need for sleep, hearing or seeing things others do not, or inability to manage eating, drinking, work or basic self-care. If symptoms are persistent or interfering with daily life, book a routine appointment even without an immediate crisis.

You could ask: What might be contributing to these symptoms? Could my sleep, medicines or physical health be involved? Which treatment would fit my situation? How will we judge whether it is helping? What should I do if my mood worsens or I develop thoughts of self-harm?