Depression and Anxiety Help
When to Talk to a Psychologist?
According to the EZOP II study (2017–2020), as many as one in four Poles has experienced some form of mental disorder in their lifetime. Depression and anxiety disorders are among the most common mental health problems in our country. It is estimated that approximately 4% of adults suffer from depression, and as many as 7% have experienced very intense anxiety (panic attacks) at some point in their lives. According to WHO, by 2030 depression may become the most common disease in the world. Yet despite how common these problems are, many people delay seeking help — often because they fail to recognize the symptoms or tend to downplay them.
Understanding the difference between temporary low mood and clinical depression, or between normal worry and an anxiety disorder, is essential when deciding to seek help from a psychologist.
psychologist • therapist • psychoeducation facilitator
Depression: More Than Temporary Sadness
Recognizing the Symptoms of Depression
Depression is a serious mood disorder that can profoundly affect daily life. Unlike temporary sadness — a natural reaction to loss or disappointment — depression lasts for at least two weeks and affects most of the day during this period.
Main symptoms of depression:
- Persistent low mood and constant feeling of emptiness
- Loss of interest or pleasure in previously enjoyed activities
- Persistent fatigue or lack of energy not explained by external factors
- Difficulty concentrating and making decisions
- Pessimism or a bleak outlook on the future
- Significant changes in appetite and weight
- Sleep disturbances (either insomnia or excessive sleeping)
- Recurring thoughts of death or suicide
- Feelings of guilt, worthlessness, or hopelessness
How Depression Affects Daily Life
Depression is not just “feeling sad”. People struggling with this disorder may experience:
- professional difficulties – problems with concentration, decreased productivity, more frequent absences from work
- loss of interest or pleasure in previously enjoyed activities
- problems in relationships – withdrawal from social contacts, difficulties communicating with loved ones, isolation. Psychologists specializing in couples therapy often encounter cases where one partner’s unrecognized depression contributes to a relationship crisis
- neglect of self-care – such as reduced motivation to maintain personal hygiene, eat well, or stay physically active.
People suffering from depression sometimes face judgments that their condition is the result of laziness, weakness of character, a modern invention, or ingratitude. This is not true. Depression is a serious illness, independent of willpower. If left untreated, it can worsen — so if you notice concerning symptoms in yourself, it’s worth seeking professional help.
Anxiety Disorders: When Worry Takes Control
Types and Symptoms of Anxiety Disorders
In psychology, several main types of anxiety disorders are distinguished. The most common include:
- Generalized Anxiety Disorder (GAD) – chronic, difficult-to-control anxiety concerning various areas of life. People with GAD often worry about things that haven’t happened yet or anticipate worst-case scenarios with a frequency and intensity that negatively – sometimes even destructively – affect their daily well-being and functioning.
- Panic Disorder – recurring panic attacks accompanied by intense physical symptoms such as heart palpitations, sweating, shortness of breath, dizziness, trembling, as well as feelings of terror and alienation. These are often accompanied by thoughts (without medical cause) that they are having a heart attack, dying, or going crazy. People experiencing panic attacks often develop fear of the next attack, which can result in withdrawal from life and subordinating most of their actions to avoiding them.
- Social Anxiety Disorder (Social Phobia) – prolonged, significant anxiety or worry related to social situations in which the person (excessively and inappropriately) fears negative evaluation by others and experiencing humiliation or embarrassment as a result. This causes avoidance of social contacts and significantly hinders or even prevents daily functioning in important areas.
- Specific Phobias – irrational, excessive fear of a specific object or situation (e.g., spiders, flying, enclosed spaces).
Physiological Consequences of Chronic Anxiety
Long-term stress and anxiety have a real impact on the body. Chronic tension can lead to:
- cardiovascular problems
- digestive disorders
- weakened immune system
- excessive muscle tension and headaches
- sleep disorders.
Psychotherapy not only helps cope with psychological symptoms but can also bring relief from somatic complaints related to stress.
When to Seek Help?
Warning Signs Requiring Intervention
Contact a psychologist or psychotherapist when:
- Symptoms persist for an extended period and hinder your daily functioning
- You have thoughts of self-harm or suicide
- You use alcohol or other substances to cope with emotions
- You avoid important activities or commitments because of your mood or complaints
- Loved ones express concerns about your mental state
Benefits of Early Intervention
Starting treatment quickly can:
- Prevent symptoms from deepening
- Reduce the risk of recurrence
- Improve quality of life
- Minimize the impact on your relationships and career
Online meetings with a psychologist can be a good solution for people who, for various reasons, have difficulty attending in-person sessions at the office.
The Role of Pharmacotherapy
In some situations, a psychologist or psychotherapist may collaborate with a psychiatrist to include pharmacological treatment. The combination of therapy and medication often gives the best results, especially in cases of severe depression or strong anxiety disorders.
How to Prepare for Your First Visit to a Psychologist?
Before your first session, it’s worth:
- Writing down symptoms and situations that concern you
- Preparing information about previous difficulties related to mental well-being
- Reflecting on the goals you want to achieve in therapy
- In certain situations, to obtain a comprehensive diagnosis, it’s worth having basic tests done to rule out medical causes of some symptoms (e.g., chronic fatigue can sometimes result from vitamin and mineral deficiencies, thyroid diseases, or other organ conditions). You can obtain a referral for such tests from your family doctor or psychiatrist
The effectiveness of psychotherapy largely depends on the quality of the relationship between client and therapist. Give yourself time to assess whether you feel comfortable with a given specialist.
Your Mental Health Matters
Depression and anxiety disorders are serious conditions that require professional treatment. They are not signs of weakness or a lack of character – they are medical conditions that can be effectively treated. Psychotherapy offers proven tools for dealing with these problems and can contribute to a significant improvement in quality of life.
Need professional support in dealing with depression or anxiety?
At Cicha Łąka Center, we understand how difficult daily functioning with depression or anxiety disorders can be. We offer both in-person therapy in Piaseczno (right next to Józefosław) and the option of online meetings with a psychologist, adapting to your needs and possibilities. We believe everyone deserves professional support on their path to better mental health💚
If you’re wondering whether to start therapy – we invite you to come to us for an initial consultation,
during which a specialist will help you identify problems, set therapy goals, and select the best working
methods. This can be the beginning of your journey to better well-being and a fuller life.
If you have suicidal thoughts, contact the crisis helpline immediately at 116 123, call the emergency number 112, or go to the nearest psychiatric hospital.
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