In my work as a clinical psychologist, I’ve worked with many clients who felt stuck in cycles of worry, sadness, or emotional exhaustion. You are not alone. Depression and anxiety are common mental health concerns today, and they often overlap with each other. On the Anxious side, you might feel constantly on edge, have problems relaxing, or with incessant worry. On the depression side, you might have no motivation, isolation, or find yourself avoiding things that once brought you joy.
In my therapy practice, I help individuals address these feelings by identifying the circumstances and conditions that can lead to their onset. While everyone’s experience is unique, the following list contains common variables that can bring your mood down.
1. Chronic Stress and Burnout
Stress in short bursts can be manageable—even motivating—but chronic stress wears us down. Whether it stems from a high-pressure job, parenting demands, financial strain, or unresolved trauma, long-term stress can leave the nervous system in a constant state of fight-or-flight. Over time, this creates emotional fatigue, increases irritability, disrupts sleep, and weakens our ability to cope.
Burnout—especially common in professionals, caregivers, and students—can mimic or trigger both depression and anxiety. If you notice signs like feeling detached from your work, emotionally numb, or unable to recharge, it might be more than just a “rough patch.”
2. Negative Thought Patterns
Our internal dialogue has a powerful impact on how we feel. Cognitive distortions—such as catastrophizing, black-and-white thinking, or assuming the worst—can trap us in cycles of fear and hopelessness. These thought patterns are often automatic and feel like “truth,” but they are distortions that fuel anxiety and depression.
In Cognitive Behavioral Therapy (CBT), we work to identify and challenge these unhelpful thoughts. The good news is that these patterns can be changed with practice, awareness, and the right support.
3. Unresolved Trauma and Past Experiences
Early life experiences, especially those involving neglect, loss, or abuse, can leave long-term emotional imprints. Even events that didn’t seem “traumatic” at the time—like growing up in a household where emotions were dismissed or conflict was constant—can shape how we relate to ourselves and others.
Trauma doesn’t have to involve a single dramatic incident. It can be chronic, subtle, and cumulative. Often, clients tell me they didn’t realize the full weight of their past until they saw how much it was influencing their current mood, anxiety levels, or relationships. Trauma can often unconsciously shape our decisions and reactions. Connecting with these underlying themes and thoughts can help us make choices that more effectively serve our self-interests.
4. Lack of Social Support and Connection
Human beings are wired for connection. When we feel isolated, unsupported, or disconnected from meaningful relationships, our mental health suffers. Loneliness is now considered a serious public health issue, and it’s strongly linked to both depression and anxiety.
Even if you have people around you, it’s possible to feel emotionally alone. Quality of connection matters more than quantity. Therapy can be a place to begin rebuilding those connections by learning how to manage appropriate risks in sharing and connecting with others.
5. Perfectionism and Unrealistic Expectations
Trying to do everything and do it right often hides an underlying fear of not being enough. Many high-achieving individuals I work with hold themselves to extremely high standards—standards they would never expect from others. Over time, this perfectionism can lead to constant self-criticism, burnout, and a sense that you’re never doing “enough.”
Perfectionism is often praised in our culture, but it’s emotionally exhausting. Learning to recognize this pattern and replace it with self-compassion is one of the most transformative parts of therapy.
6. Biological and Genetic Factors
Depression and anxiety aren’t just emotional—they also have biological components. For some, brain chemistry and genetics play a significant role. If you have a family history of mental health conditions, you might be more susceptible—but that doesn’t mean your fate is fixed.
Lifestyle factors like sleep, nutrition, exercise, and medication (when needed) can support the biological side of healing. Therapy provides the tools to change how you respond to those emotional patterns, even if the predisposition is there.
7. Major Life Changes and Loss
Sometimes, a significant shift—divorce, the death of a loved one, job loss, or even a major move—can trigger anxiety or depression. Transitions often bring uncertainty, grief, and a sense of lost identity. Even positive changes (like becoming a parent or starting a new career) can feel overwhelming and destabilizing.
It’s normal to struggle during these times. Therapy can offer support and clarity when you’re navigating life’s transitions and need space to process.
How Therapy Can Help
If you see yourself in any of the above, know that change is possible. You don’t have to face these challenges alone. In therapy, we work together to:
- Understand the specific factors contributing to your anxiety or depression
- Learn tools to manage stress and reshape negative thought patterns
- Build emotional resilience and reconnect with your values
- Heal from past experiences and move forward with clarity
As a clinical psychologist in San Diego, I offer therapy that is evidence-based, compassionate, and personalized. Whether you’re navigating a difficult life transition, dealing with long-term emotional pain, or just feeling stuck, therapy can help you feel more grounded, present, and empowered.
If you’re struggling with depression or anxiety, I encourage you to reach out. We can schedule a free 15-minute consultation to help you decide if therapy might help you. You deserve support, and you don’t have to wait until things feel “bad enough” to begin healing. The first step toward change often starts with a single conversation.
All the Best,
Dr. Chad K. Cox, PsyD
Licensed Psychologist PSY23320
San Diego, CA