Managing Anxiety and Depression: Strategies and Therapies for Healing

Anxiety and depression can feel like an invisible weight, making even the simplest tasks feel insurmountable. It’s waking up exhausted, your mind already racing before your feet hit the floor. It’s the loneliness in a crowded room, the fog that dims once-enjoyable moments. At Create Perspective Counseling, we know that healing isn’t linear, and it certainly isn’t about just "thinking positive." We specialize in holistic, creative, and trauma-informed approaches that meet you where you are—without judgment, without pressure—just space to breathe, process, and experience relief. In this blog, we’ll explore common symptoms, effective strategies, and therapeutic interventions that honor your unique journey.

Recognizing Symptoms of Anxiety and Depression

Anxiety and depression manifest differently for everyone—sometimes creeping in quietly, other times feeling like an overwhelming force that takes over daily life. Understanding the signs can be the first step toward reclaiming a sense of control and self-compassion.

Anxiety Symptoms:

• Persistent worry or fear

• Difficulty concentrating

• Racing thoughts

• Restlessness or feeling on edge

• Muscle tension and headaches

• Sleep disturbances

Depression Symptoms:

• Persistent sadness or hopelessness

• Fatigue or low energy

• Loss of interest in activities

• Changes in appetite and sleep patterns

• Feelings of worthlessness or guilt

• Difficulty making decisions

Tools to utilize on your own

1. Wellness practices: such as regular exercise, a balanced diet, and getting 7 to 9 hours of sleep, along with keeping up with doctor’s appointments and hygiene routines.

2. Engaging in your self-care practices: incorporating one to three items that you are looking forward to doing every single day like journaling, taking a hot bath or lighting a candle.

3. Breathing and relaxation techniques: such as mindfulness or progressive muscle relaxation exercises.

4. Social support: talk to someone you trust and reconnect with others who understand what you are going through.

5. Start tracking your triggers or stressors: this will help you to limit situations or interactions that increase symptoms.

If you’ve been feeling this way, it can be easy to believe you should be able to handle it on your own. But the truth is, no one should have to struggle in silence, especially if these feelings have persisted for a while. Reaching out for support isn’t a sign of weakness—it’s an act of courage, a step toward regaining balance and finding relief in a way that’s meaningful to you.

Holistic Therapeutic Strategies for Managing Anxiety and Depression

At Create Perspective Counseling, we integrate traditional and non-traditional therapeutic approaches to address mental health challenges. Here are some key strategies we recommend:

1. Expressive Arts Therapy

Engaging in creative activities such as painting, writing, or music can be a powerful way to process emotions. Expressive arts therapy helps clients explore their experiences by tapping into the parts of the brain where emotions are stored. Because this approach bypasses the need for verbal expression and directly engages with deep-seated emotional experiences, many find relief faster and more profoundly than with talk therapy alone.

2. Trauma-Informed Care

For many individuals, anxiety and depression are deeply intertwined with past trauma, making it essential to address these experiences in a safe and supportive environment. Our trauma-informed approach ensures a safe and compassionate space to work through past experiences and develop healthy coping mechanisms.

3. Play Therapy

For children and adolescents struggling with anxiety or depression, play therapy provides a way to express emotions through play rather than words, fostering healing in a developmentally appropriate way.

4. Grief Counseling

Loss can contribute to feelings of depression and anxiety. Our grief counseling services provide a supportive environment to process loss, whether from death, relationship changes, or other life transitions.

6. Cognitive-Behavioral Therapy (CBT)

CBT is a widely researched approach that helps clients recognize and reshape negative thought patterns contributing to anxiety and depression. Through practical exercises, clients learn to reframe their thoughts and develop healthier perspectives.

Seeking Professional Support

The path to relief from anxiety and depression is unique for each person—what works for one individual may not be the right fit for another. At Create Perspective Counseling, we provide personalized treatment plans based on your unique needs. Whether through creative expression, trauma-informed care, or other evidence-based therapies, we are here to support your journey to wellness.

If you or a loved one is struggling, know that you don’t have to face it alone. Support is available, and healing is within reach. We offer a free 15-minute consultation to see if our approach resonates with you. If you're ready to take the next step, schedule your consultation here.