How Can Counseling Help Me with My Anxiety and Depression?

Anxiety and depression are two of the most prevalent mental health issues individuals face today, frequently interfering with daily functioning, relationships, and general quality of life. If you are struggling with these conditions, though, there is help. In fact counseling is one of the best forms of support.

Counseling offers ways to process feelings and cope, and helps individuals regain a sense of control with professional support and evidence-based solutions.

In this blog, we will look at why counseling is essential to treat anxiety and depression, the types of therapy available, and how to finally take that much needed first step to begin to heal.

Anxiety and depression, are separate but overlapping disorders that take a toll both emotionally and physically on its individual sufferers.

Anxiety

Anxiety is described as experiencing chronic worry, fear, or nervousness. Although feeling anxious in certain circumstances, such as before a job interview or an important test, is normal, anxiety is a long-term condition.

These may include chronic worry, restlessness, difficulty concentrating, muscle tension, and sleep problems. Others may suffer from panic attacks, which are unexpected periods of intense fear accompanied by physical symptoms such as a pounding heartbeat or difficulty breathing.

Depression

While depression is an extended feeling of sadness, hopelessness, or disinterest in things once enjoyed. Fatigue, appetite or weight changes, insomnia or hypersomnia, worthlessness and in extreme cases self-injury or suicidal ideation may all be present.

Being depressed isn’t having a bad day or a feeling of temporary funk; it is a medical state that can profoundly impact one’s ability to function in daily life.

There are many potential underlying causes of these conditions. Among biological influences are brain chemistry and genetics; among environmental conditions are stressors such as trauma and abuse, and even significant life changes.

Anxiety and depression often occur together and can feed upon each other’s existence as thoughts of anxiety can lead to feelings of depression and thoughts of depression can lead to feelings of anxiety.

Knowing what to look for and how these mental health disorders manifest is the first step in getting help. Untreated, they can severely impact one’s overall health, but with support and treatment like counseling, recovery is possible.

What is Counseling?

Counseling represents “professional guidance of a emotional, as well as social and cultural, problems through a direct, person-to-person relationship” In the case of anxiety and depression, counseling offers a place to unpack one’s thoughts, comprehend one’s feelings and begin the process of change.

Whereas medication predominantly treats the biological side of mental health, counseling is oriented toward the emotional and psychological dimensions. This means having a conversation with a licensed mental health professional… therapist, counselor psychologist… who has been trained to listen to, ask questions of and help a client find solutions.

Counseling doesn’t just seek to reduce or eliminate symptoms; it also attempts to help people to be resilient, cope, and to know themselves better. It provides a space free of judgment to vocalize fears, process history, and define objectives related to one’s psychological health.

Counselors are trained in multiple modalities and work to determine which modality works best for the individual. If you are struggling with anxious thinking, a depressed mood or some combination of the two, counseling is a valuable source of relevant, empowering, lasting help along a path toward relief.

Types of Counseling Approaches for Anxiety and Depression

Counseling “is not a ‘one-size-fits-all’ process”. There are a variety of effective, evidence-based treatments for anxiety and depression and which is best suited to each individual will depend on their symptoms, history, and preferences. Some commonly used techniques in counseling are listed below:

Cognitive Behavioral Therapy (CBT)

CBT is probably the most common and efficacious treatment for anxiety and depression. It assists people in identifying and modifying negative cognitions and behavioral patterns that underlie emotional suffering. The client is subsequently equipped to question the irrational beliefs, control their responses and think in more adaptive ways.

Dialectical Behavior Therapy (DBT)

While DBT was originally developed for the treatment of borderline personality disorder, it has also been demonstrated to be effective with anxiety and depression . It incorporates cognitive- behavioral methods and mindfulness practices. DBT focuses specifically on emotional regulation, distress tolerance and interpersonal effectiveness and is thus particularly useful when clients experience highly fluctuating emotional states or engage in self-destructive behaviors.

Psychodynamic Therapy

The emphasis here is on identifying unconscious processes or conflicts that are relevant to the individual’s present mental health concerns. An understanding of the roots of one’s behavior and emotional reactions is gained through re-examination of early life experiences and emotional “wounds”. Psychodynamic therapy allows for profound, enduring change and insight into the self.

Interpersonal Therapy (IPT)

Interpersonal therapy IPT is a time-limited focused intervention that works on enhancing communication skills and dealing with interpersonal conflict that may be contributing to depression or anxiety.

It helps in processing death, dealing with conflict in relationships, transitions in life, and loneliness. IPT targets alleviation of symptoms by improving one’s social network and increasing social support through strengthening interpersonal relationships.

Supportive Counseling

At times all people really need is a safe environment to talk, be heard, and encouraged. Supportive therapy is empathic, reassuring, and directive but does not re-explore histories of trauma in depth. This is particularly effective with therapy beginners or in the case of a situational stressor.

These may be individual or combined as needed for the particular client/patient. They will help to support the individual to find the right effective treatment process.

Benefits of Counseling

There are many advantages to counsel that can help individuals suffering from depression and anxiety live a better life.

Though individual experiences will differ, for most people, going through it with a trained therapist can help you find direction, support and resources to restore some sense of equilibrium and hope.

Improved Coping Skills and Stress Management

A large value in counseling is that it teaches practical methods for dealing with stress and difficult emotions. Therapists can assist in identifying one’s stressors and can offer tools such as deep breathing, journaling, mindfulness, and cognitive reframing to better cope with anxiety and depressive episodes.

Better Understanding of Triggers and Emotions

Counseling provides insight as to what brings on feelings of anxiety or depression, be that particular places, modes of thinking, or past situations. This can be empowering as it allows for an opportunity to move away from the cycle as the cycle can only begin when one recognizes the cycle.

Enhanced Self-Esteem and Self-Awareness

Anxiety and depression can strip a person of confidence and self- worth. Counseling aids in rebuilding that foundation through positive self- speech, realistic goal setting, and recognizing what one is good at. As time passes most individuals learn to see themselves with greater balance and compassion.

A Safe and Nonjudgmental Space

It can be daunting to discuss mental health issues even with friends or family. Counseling provides a safe, private, and nonjudgmental space to say and explore one’s thoughts and feelings openly for perhaps the first time.

Reduced Symptoms and Improved Quality of Life

Over the course of treatment most clients will note a reduction in the experience of panic attacks, chronic sadness, low energy and irritability. Long-term positive shifts in one’s wellbeing, relationships and ability to function in the world can occur with commitment and ongoing support through the therapeutic process.

Rather than merely addressing the concerns, counseling helps the person identify the source of the pain, heal and find strength to support long-term mental health.

Combining Counseling with Other Treatments

Counseling is also helpful for coping with anxiety and/or depression, although generally it is most effective as a component of other treatment modalities. Different treatments work best for different people and a more holistic approach offers a more balanced and sustainable relief.

The Role of Medication

Medication can play an important role in treatment for some people, particularly those with more severe or chronic symptoms.

Consulting a psychiatrist or primary care provider about antidepressants or anti-anxiety medications can assist in levels of brain chemistry and make counseling easier to accomplish. Medications don’t “fix” anxiety or depression – they help to create the space in one’s head and the stability to really take advantage of therapy.

Lifestyle Changes

Caring for oneself through living a healthy lifestyle can have a large effect on one’s mental wellbeing. Exercise, for instance, releases mood-lifting endorphins and lowers stress. Sleep, nutrition, and moderating or eliminating alcohol, caffeine, and other substances are also helpful to emotional health.

These things are often discussed and included in treatment plans in order to help clients develop a more balanced day.

Mindfulness and Self-Care Practices

Mindfulness, meditation, yoga, and breathing exercises can all be useful adjunctive to counseling in keeping individuals present. The counseling process provides clients with an understanding of how to cope with the flooding thoughts and feelings outside of the session, as well as facilitates relaxation and clarity of mind.

Support Networks and Group Therapy

Besides individual counseling, others find group therapy or support groups to be helpful.

They provide an environment in which one can share experiences with those facing similar struggles, helping alleviate the uniqueness and isolation of one’s own experience, providing a community of shared experiences and some understanding.

Transcranial Magnetic Stimulation (TMS)

TMS is a non-invasive, FDA approved intervention intended for use with those who struggle with treatment resistant depression. This focuses on the application of magnetic pulses to particular brain regions that are involved in mood regulation.

TMS is usually completed in a clinic across multiple sessions and has been demonstrated to assist in decreasing depression symptoms in a myriad of patients. It can be a useful resource as an adjunct or alternative therapy to counseling.

A Holistic Treatment Plan

The plans that are the best for mental health care are those that are holistic and thus deal with the mind, body, and lifestyle. Together with the client, counselors also try to integrate other resources and supports into a unique path for healing.

When combined with other methods, counseling is a way to address anxiety and depression from several different perspectives so that the changes made can be more comprehensive and more permanent.

Final Thoughts

Anxiety and depression can be isolating, consuming, and even in moments, unmanageable – you are not alone. Counseling can become an extremely healing force… arming individuals with the emotional and practical support needed to deal with this issue.

If you’re brand new to therapy or is looking for supplemental support in addition to another form of support, counseling can be a positive experience for you. With the proper direction and attention to one’s own needs, recovery can happen, and will happen.

If you or someone you love is having difficulty, please contact a licensed mental health professional like those at Healthy Families of Albuquerque.

Healthy Families of Albuquerque have offices in Albuquerque and Rio Rancho, NM. Taking that initial first step may lead you towards a hopeful place, a sense of empowerment.