You Are Not Alone: Coping with Anxiety and Depression - A Therapist's View

As a therapist, I’ve worked with many individuals who live with anxiety and depression—two conditions that can feel heavy, persistent, and deeply isolating. What I always remind my clients is this: you are not alone, and what you’re feeling is valid.

Anxiety and depression are not simply mood swings or personality quirks. They are diagnosable mental health conditions that affect your thoughts, behaviors, and physical well-being. Left untreated, they can impact nearly every aspect of your life—but with the right support, treatment is not only possible, it’s highly effective.

What I See in Session

Many clients initially struggle to even name what they’re going through. Some come in reporting physical symptoms—trouble sleeping, headaches, fatigue, or digestive issues—before they realize these could be linked to chronic stress or unprocessed emotions. Others describe a lingering sadness or a sense of dread that doesn’t go away, even when life is going “well” on the surface.

Here’s how I often explain the two:

• Anxiety tends to manifest as racing thoughts, constant worry, physical tension, and a heightened sense of alertness. It’s like your nervous system is stuck in overdrive.

• Depression often brings on emotional numbness, sadness, fatigue, and a loss of interest or motivation. Some clients describe it as feeling “disconnected” from the world or themselves.

And while these conditions are different, they often co-occur. It’s not uncommon for someone to feel exhausted and overwhelmed by worry one day, and completely disengaged the next.

The Inner Critic and Stigma

Another common theme I hear in therapy is self-blame: “Why can’t I just snap out of it?” “I should be stronger.” These thoughts aren’t just harmful—they’re inaccurate. Mental health symptoms are not a character flaw. They’re signals that something deeper is going on and that you need care—not judgment.

The stigma surrounding mental health can delay treatment for months or even years. My role is to help clients safely explore what’s beneath the surface without shame and to create a path forward.

Evidence-Based Treatment Approaches

When we begin working together, I focus on building a safe, collaborative relationship. From there, we use a combination of evidence-based tools depending on your needs. This may include:

• Cognitive Behavioral Therapy (CBT): Helps identify and shift unhelpful thought patterns that fuel anxiety and depression.

• Mindfulness and Grounding Techniques: Support nervous system regulation and bring focus to the present moment.

• Behavioral Activation: Encourages meaningful action, even when motivation is low.

• Trauma-Informed Care: If past experiences contribute to current symptoms, we take time to process those safely and respectfully.

• Referral for Psychiatric Support: If medication could be beneficial, I help connect clients to trusted providers for evaluation.

Progress in therapy isn’t always linear. There are ups and downs—but every step taken is a step toward greater self-awareness, resilience, and healing.

If You’re Struggling

If you're reading this and recognizing parts of yourself, I want you to know: it’s okay to ask for help. You don’t need to have all the answers before reaching out. You don’t need to be in crisis to deserve support.

Therapy offers a nonjudgmental space to explore what’s going on and to start feeling better—at your own pace. Whether this is your first time seeking help or you’re returning to care, you are not alone in this journey.

At Better Futures, we’re here to walk alongside you.