Think of anxiety and depression as two storm clouds that merge and swirl over your emotional landscape, casting shadows that can cloud even the brightest moments of your life. As a mental health counselor, I have witnessed how these two mental illnesses can cause intense and often overwhelming psychological turmoil.

I would like to share some insight into this complicated relationship and offer hope and support, especially as we navigate the challenging holiday season.

Can anxiety and depression reinforce each other?

Many people don’t realize that anxiety and depression are closely linked. These are not just separate mental illnesses that can occur together – they often complement and reinforce each other.

When fear takes over, it is like a constant state of worry and anticipation. Your mind races with “what if” scenarios, your body remains in a state of heightened alert, and exhaustion sets in. This prolonged stress can gradually deplete your emotional reserves and often lead to depression.

Conversely, depression is a state of low energy and lack of motivation that makes it difficult to get out of bed. The thought of facing the day can be extremely overwhelming. It can stoke anxiety by causing additional worries about your mental state, your relationships, and your ability to cope.

How do the holidays trigger emotions?

The holiday season can be particularly challenging. While the media portrays this time as joyful and celebratory, for many it is a minefield of emotional triggers. Family gatherings, financial stress, social expectations, and memories of past experiences can increase both anxiety and depression.

I have seen clients who feel tremendous pressure to appear happy and celebratory while simultaneously struggling with inner chaos. The contrast between external expectations and internal experiences can be emotionally devastating.

If you are one of the many people suffering from anxiety and depression this season, here are some practical coping strategies to try:

1. Acknowledge your feelings

First and foremost, give yourself permission to feel. Your emotions are valid whether they are positive, negative, or a complex mix. Don’t judge yourself for not feeling the way you think you “should” feel. A “feeling wheel” (Google search to find the image) can be helpful in identifying exactly how you are feeling, allowing you to express yourself more effectively.

2. Create boundaries

It’s okay to say no. You don’t have to attend every event, buy every gift, or meet everyone’s expectations. Keep your distance from people who cause you stress. Protect your spiritual energy like the precious resource it is.

3. Practice self-compassion

Give yourself the same kindness you would give a dear friend. Having difficulties doesn’t make you weak – it makes you human.

4. Build a support network

Reach out to trusted friends, family members, or a professional advisor. You don’t have to overcome these challenges alone. Sometimes just putting your problems into words can provide significant relief. Let them know what feels helpful in the moment, even if it’s as simple as just sitting with you.

5. Maintain basic self-care

Even if you feel bad, try to maintain basic routines. Eat regularly, sleep, exercise and stay hydrated. These basic practices can provide a stable foundation when feelings feel chaotic.

It’s important to understand that anxiety and depression are not just random emotional states that appear out of nowhere. They are complex conditions that are deeply rooted in our personal history and biological makeup. Often, these mental health problems arise from a complicated interplay of past trauma – both serious and subtle – and underlying chemical imbalances in the brain.

If you’re experiencing persistent anxiety or depression, especially during stressful times like the holidays, professional help can make a difference. A psychologist can offer personalized strategies, possibly explore medication options, and provide a supportive, nonjudgmental space to process your experiences.

Remember that seeking help is a sign of strength, not weakness. You are not alone on this journey and there is always hope, even when the path forward seems unclear.

If you have a question about emotional well-being that you would like to submit for answering in this column, email your inquiries to [email protected].

Kristin Woodling is a licensed mental health counselor and principal of Pamper Your Mind LLC, with Florida offices in Satellite Beach, Suntree and Rockledge. Details about the practice and services offered can be found at pamperyourmind.com and pamperyourmindfamily.com.

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This article originally appeared on Florida Today: Woodling: Stress around the holidays can increase anxiety and depression