Essential List for Depression & Anxiety

Especially during the COVID-19, more people begin to notice their mental state is affected. I have been working with clients who have depression and anxiety symptoms for numerous years. They don’t necessarily have a diagnosis, but sometimes they don’t know what triggers their symptoms either. Often depression and anxiety go hand in hand together.

Warning signs to watch out for:

  • Do you notice any difficulties in your sleeping pattern?

  • Has your mood been like a roller coaster ride?

  • Do you feel consistent of hopeless and worthless?

  • Are you crying more often than usual?

  • Are you eating less/more?

  • Do you have a lack of concentration/decision making?

  • Are you feeling restlessness, irritability or on edge?

  • Do you have a lack of motivation/interest?

  • Do you notice a decrease in energy?

  • Do you have thoughts of suicide?

  • Do you experience the following physical symptoms: muscle tension, stomach cramps, difficulty in breathing, light headed, or heart palpitation?

  • Do you worry more than usual?

Tips on how to manage your symptoms

  • Exercise – whether it’s walking or follow IG workout accounts

  • Deep breathing – I found YouTube videos helpful as they guide you on how to breathe properly

  • Eat nutritious food – even if you don’t feel like eating, I would suggest having Ensure/Booster shakes

  • Acknowledge your feelings and thoughts – It’s okay to feel this way

  • Do you have friends/family that you can reach out to. If they are not available, then please contact your local crisis support line . (I posted some mental health resources below.)

  • Seek professional support – Family Doctor, Counsellor/Psychotherapist, Psychiatrist

  • Journaling - express your feelings and thoughts in writing

  • Schedule an activity every day that you used to enjoy, such as: knitting; arts and crafts; reading


I used some of the above tips to help me when I'm feeling down/worry. Remember not every tip will work, choose the one that works best for you.


This is my bunny Sparky, he motivates me to wake up everyday because I need to feed him.





Mental Health Resources

***If you are experiencing Mental Health Emergency, you should contact 911 or go to your nearest hospital.***


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Talk Therapy with Vera

Vera Cheng, MSW, RSW

Registered Social Worker, Psychotherapist

Toronto, ON 

(647) 493-1557

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Disclaimer: All information shared on this website is provided for general information purposes only and does not constitute medical, legal, or other professional advice on any subject matter. The information presented is not intended to diagnose any condition, or replace psychotherapy, counselling or any type of mental health treatment. The author does not in any way guarantee or warrant the accuracy, completeness, or usefulness of any message and will not be held responsible for the content of any message.