Anxiety and Depression

Lead What's the point of emotions? You might answer, "They make us feel good." Yes, some do, such as happiness or infatuation. But what about sadness, annoyance, frustration, anxiety, jealousy, boredom, confusion, nausea, guilt, humiliation, and a horrible host of others? They feel awful. Why must we endure them? These and all emotions are meant to help us respond appropriately to our situation. If someone wishes us a happy birthday, we may feel like hugging the person. If someone threatens to punch us, we may feel like running away (or punching first). Beginning Paragraph Happy people don't punch and frightened people don't hug. Each emotion gives us a limited set of appropriate options for a given situation—as long as the emotion reflects the reality. If an emotion gets stuck "on," regardless of the circumstances, the person has a mood disorder. A person who is happy when he should be fearful or grieving is delusional. A person who is sad when he should be happy or excited is depressed. Opinion Statement Anxiety and depression plague many people in the United States, but these common problems also have many common solutions.

Topic Sentence First, let's be clear that depression is not mere sadness, and anxiety disorder is not just feeling butterflies before a test. Negative emotions that accurately reflect a given situation are normal and healthy to feel. However, prolonged negative emotions that do not respond to specific circumstances can be debilitating and dangerous. Definition Mayo Clinic defines major depressive disorder as "prolonged and persistent periods of extreme sadness" and defines seasonal affective disorder as "a form of depression most often associated with fewer hours of daylight in the far northern and southern latitudes from late fall to early spring" ("Mood"). Analysis of Problem The National Institute for Mental Health defines general anxiety disorder as "excessive anxiety or worry for months," often characterized by restlessness, irritability, fatigue, difficulty concentrating, muscle tension, and sleep problems ("Anxiety"). Both of these disorders interfere with school, work, relationships, and physical health. They also feed into each other. Psychologist Nancy B. Irwin puts it this way: "Being depressed often makes us anxious, and anxiety often makes us depressed" (Robinson). And both of these conditions are quite common. One out of ten Americans experienced a mood disorder in the last year, and nearly a quarter of all Americans will experience one during his or her lifetime ("Any").

Middle Paragraphs What causes mood disorders, and how does a specific emotion get stuck "on"? Though people have known of depression for thousands of years, and though we've been taking antidepressants for more than 50 years, we still don't understand the root causes. Modern medicine focuses on neurotransmitters like dopamine, which allows us to feel happiness. Brains that do not produce enough dopamine tend to become depressed, so many antidepressants are dopamine reuptake inhibitors—drugs that prevent brains from eliminating leftover dopamine (Bardal). Cause and Effect The thinking is that leftover dopamine is better than no dopamine, though inhibiting its reuptake can cause euphoria—the delusional feeling that all is fine when in fact things may not be fine at all. A specific kind of depression called seasonal affective disorder results from limited sunlight, which is needed to metabolize Vitamin D, a mineral crucial for normal brain function. Therapies for this disorder include getting sun exposure during the dark days of winter, basking in full-spectrum light (which functions as artificial sunlight), and engaging in exercise (which also helps metabolize Vitamin D) (Saleh). Anxiety disorders seem to relate to excessive amounts of adrenaline, the hormone that causes the "fight or flight" response. Some antidepressants and antiseizure medications can help combat this condition. Though these medications work to relieve symptoms of depression and anxiety, no one really understands the root causes of these conditions, and all medications have side effects. Ironically, some of these medications can actually make the mood disorder worse rather than better.

Argument for Solution Thankfully, depression and anxiety respond to a host of other, non-chemical measures. First and foremost is counseling. Those suffering from mood disorders should not try to face the problem alone. They should seek help from school psychologists and counselors as well as teachers, friends, and family members. Simply talking with someone else can help a person realize he or she is not alone, that others can share the burden, and that options exist for overcoming the problem. Many of the most powerful remedies are also the most natural and accessible. People with anxiety and depression should strive to eat balanced meals and drink plenty of water; avoid caffeine, alcohol, and mood-altering drugs; engage in moderate exercise; get sufficient sleep; and pursue activities that they find relaxing and fulfilling—especially when they don't feel like it. Simply listening to music, doing a puzzle, taking a walk, petting a dog, taking a shower, getting a back rub, and performing a host of other simple activities can lessen stress and improve a sense of well-being. Sometimes, the best remedy for anxiety is setting a small, meaningful goal and working to accomplish it, focusing attention outside of oneself. Sometimes the best remedy for depression is giving oneself the space to just "be" without outside demands ("Take Care").

Among the most powerful solutions to anxiety and depression is mindfulness. Mindfulness is awareness of one's physical and mental state. It starts with focusing on one's breath, the one activity begun at birth that will not cease until death. By simply breathing, feeling the sensation of life-giving air as it enters and leaves the lungs, a person with anxiety or depression can regain a sense of centered-ness in the body. Mindful breathing and meditation can lower heart rate and blood pressure and still perseverative, negative thoughts ("Mindfulness"). But mindfulness also extends to recognizing that depression and anxiety are false flags, temporary feelings that are out of touch with reality. People with mood disorders need to know that depression and anxiety are not an endless darkness but rather a temporary tunnel with bright sunshine at the other end.

Ending Paragraph Mood disorders are serious mental health concerns. They affect a person's whole life, including daily activities, relationships, physical health, and mental health. However, they are not problems without solutions. Counseling, self-care, and strong relationships offer the best hopes for enduring and overcoming mood disorders. Medications provide additional supports. Most important of all, those who suffer from mood disorders should not simply "put up with them" or be told to "snap out of it." They should take steps, large and small, from Vitamin D pills and full-spectrum lights to exercising and watching funny cat videos. They should bring light back into their lives in thousands of small ways while they wait for the sun to shine again. And they should know that they are not alone.

Works-Cited Entries Works Cited

"Anxiety Disorders." Nimh.nih.gov, National Institute of Mental Health, Mar. 2016, https://www.nimh.nih.gov/health/topics/anxiety-disorders/index.shtml.

"Any Mood Disorder." Nimh.nih.gov, National Institute of Mental Health, Nov. 2017, https://www.nimh.nih.gov/health/statistics/any-mood-disorder.shtml.

Bardal, Stan K. and Douglas S. Martin. "Noradrenaline and Dopamine Reuptake Inhibitors (NDRIs)." Applied Pharmacology. Elsevier Inc., 2011.

"Mindfulness for Anxiety: Research and Practice." Mindful.org, Mindful, 16 Feb. 2017. https://www.mindful.org/mindfulness-for-anxiety-research-and-practice/.

"Mood Disorders." Mayoclinic.org, Mayo Clinic, 25 Oct. 2017, https://www.mayoclinic.org/diseases-conditions/mood-disorders/symptoms-causes/syc-20365057.

Robinson, Kara Mayer. "What to Do When Depression and Anxiety Mix." Webmd.com, WebMD, 8 Apr. 2018, https://www.webmd.com/depression/features/anxiety-depression-mix#1.

Saleh, Naveed. "Vitamin D and Seasonal Affective Disorder Symptoms." PsychologyToday.com, Psychology Today, 2 Jan. 2015, https://www.psychologytoday.com/us/blog/the-red-light-district/201501/vitamin-d-and-seasonal-affective-disorder-symptoms.

"Take Care of Yourself." DepressionToolkit.org, University of Michigan Depression Center, 8 Apr. 2018, http://www.depressiontoolkit.org/takecare/.