Anxiety & Depression

Is it bad enough to get help? Know the signs.

If you’ve ever thought “I’m anxious, but not anxious enough for therapy” or “I’m sad, but others have it worse than I do,” you’re not alone. Many people think this way, especially educators. A recent study found that 67% downplay problems like stress because it’s “not bad enough or they don’t want to burden anyone.” The truth is you deserve to care for your mental health.

You don’t have to minimize your feelings because someone else is “suffering more.” Even if you’re in good physical health, have a good job, supportive family and a loving partner, you can still benefit from seeking help for your mental health.

Don't Buy into Myths

You may be worried that therapy doesn’t work or you’ll have to go to therapy for years to see any benefit. But that’s not necessarily true. Don’t believe these myths:

Therapy is for more serious problems.
Getting therapy means you’re weak or crazy.
All therapy is the same.
Therapy is just a chance to vent.
Therapy isn’t private.
I’ll have to take medication to see a difference.

Types of Anxiety Disorders

Generalized anxiety disorder, panic disorder, and phobia-related disorders all fall under the umbrella of anxiety.

Generalized Anxiety Disorder
Generalized anxiety disorder causes anxiety or worry that lasts for at least six months. The anxiety can be about almost anything, including work, your health, or personal relationships.

Symptoms include:
- constantly worrying about things you can’t control
- difficulty concentrating
- focusing on the worst-case scenarios and overpreparing or overthinking plans and solutions
- imagining threats that aren’t there
- feeling restless, on edge or unable to make decisions
- physical symptoms including fatigue, sweating, muscle aches, stomach issues, racing heart and shortness of breath
Panic Disorder
A more extreme type of anxiety, panic disorder, is defined by panic attacks that suddenly come on. A known fear may trigger them.

Symptoms of panic disorder include:
- intense periods of fearfulness that happen without warning
- feelings of impending doom
- physical symptoms including heart palpitations, racing heart, or chest pain; weakness or dizziness; sweating and shaking; and shortness of breath
Phobia-Related Disorders
Phobias are another type of anxiety that includes:
- specific phobias like fear of spiders or heights
- agoraphobia, a fear of places or situations that often causes people to be afraid of going outside or leaving their home
- separation anxiety disorder, a fear of being away from loved ones
- social anxiety disorder, which causes extreme self-consciousness and fear of social situations

How to Tell Sadness from Depression

If you've been experiencing any of these signs or symptoms for two weeks or more, you could be suffering from depression:

Symptoms of Depression
- feeling sad, empty, or hopeless
- excessive worrying or fear
- increased irritability or anger
- feeling guilty, worthless, or helpless
- lacking interest in favorite hobbies and social activities
- low energy or increased fatigue
- feeling restless or having trouble sitting still
- confusion or difficulty concentrating
- trouble making decisions
- extreme mood changes
- changes in sleeping or eating habits, sex drive, weight or appetite
- overuse of alcohol or drugs
- thoughts of death or suicide attempts
- aches or pains that have no apparent physical cause or that don't get better with treatment
Women might also have symptoms of depression because of hormone changes. If you're experiencing any of the above related to menstruation, pregnancy, delivery, or menopause, it's a good idea to make an appointment with your Primary Care Provider or OB/GYN.

How to Know When it's Time to Get Help

Are you just sad or is it more?

About 17.3 million American adults have a major depressive episode each year. When you know the signs and symptoms, it can be easier to get help when you really need it.

While every person can experience mental health issues differently, it may be time to reach out to a professional if you:

experience a change in your personality, appetite or sleep
can’t handle daily activities or problems
feel disengaged
have increased anxiety
experience drastic changes in your mood
have thoughts of suicide or think about harming others
misuse substances
feel extremely angry or sad

Don’t chalk these feelings up to “normal life.”

You have several options for mental health care through your TRS-ActiveCare plan. You can get help:

In Person
- See an in-network therapist, psychiatrist or other mental health professional. Find an an-network provider through Provider Finder^® or Headway, a new program that makes finding mental health providers and scheduling appointments easier.
Virtually
- Use Teladoc™ to speak with a licensed mental health provider online or over the phone.
Digitally
- Learn to Live is a digital mental health program available at no added cost to you. Its programs can help you with stress, anxiety, depression, substance abuse and more.
- The interactive Well onTarget^® program has many mental health resources, including tips for finding a provider and videos and articles about anxiety.

Don’t Forget to Give It Time

Building a trusting relationship with your mental health provider can take time. Don’t give up after only one or two sessions. And know that therapy can raise challenging issues. It can also produce strong feelings. You may feel worn out or sad after a session. That’s the time to add in self-care steps to care for your overall health. You’ll want to plan ways to relax to support the work you’re doing in therapy.

If you’re in danger of hurting yourself or someone else, call the National Suicide Prevention Lifeline at 1-800-273-8255, 24 hours a day, seven days a week.