Experiencing feelings of fear and sadness are usual human experiences, but when these feelings linger for weeks or months, they may be warning signs of clinical depression or anxiety.
Whether managing daily stress and anxiety, or more complex challenges, CalPERS is here to help. CalPERS Health Program members have access to behavioral health services through their health plans, designed to support mental and emotional well-being.
Under California law, health plans cover essential mental health conditions for both adults and children, such as:
- Generalized Anxiety Disorders
- Schizophrenia
- Depression
- Substance Use Disorders
- Post-Traumatic Stress Disorder (PTSD)
- Bipolar Disorder
- Eating Disorders including Bulimia and Anorexia Nervosa
Services include:
- Individual and group therapy
- Outpatient intensive treatment
- Medication management
- Wellness coaching
- Videos
- Digital support including self-care apps
We caught up with CalPERS Director of Clinical Policy and Programs Lisa Albers to discuss warning signs, lifestyle changes, and resources to help you or a loved one manage anxiety and depression.
What early warning signs should someone watch out for when dealing with anxiety and depression?
Depression and anxiety are common mental health conditions that can affect how a person thinks, feels, and functions in daily life. Depression is more than feeling sad or having a bad day. Anxiety is more than just feeling nervous; it can involve intense, uncontrollable worry, fear, or panic that interferes with everyday activities.
Early signs of depression may include feeling sad or anxious, losing interest in activities that used to be enjoyable, feeling irritable or restless, having difficulty sleeping or feeling tired even after sleeping, eating more or less than usual, having difficulty concentrating, and feelings of guilt, worthlessness, or helplessness.
Early signs of anxiety may include persistent worry, fear, panic, or a feeling that the body and mind are constantly “on edge.” Depression and anxiety can become a concern when these feelings are persistent, hard to control and begin interfering with daily life.
Physical symptoms such as headaches, stomach problems, or other aches and pains that do not improve can also be warning signs of either depression or anxiety.
What daily lifestyle changes could help alleviate these symptoms?
Healthy habits can help improve symptoms of depression and anxiety. Helpful changes include staying connected with trusted friends or family, setting boundaries to reduce stress, and practicing mindfulness such as meditation, deep breathing or journaling. Other supportive habits include:
- Getting regular physical activity, such as walking, swimming, dancing, yoga, weightlifting, etc. Start small, such as with 10-minute activity blocks with the aim of 30 minutes of exercise daily.
- Maintaining good sleep hygiene with a regular sleep routine by going to bed and waking up at the same time each day.
- Eating healthy meals with whole foods, vegetables, fruits, whole grains, and lean proteins.
- Limiting caffeine, alcohol, nicotine, and drugs, which can worsen symptoms over time.
What is a backup plan if someone’s symptoms get worse or do not improve?
If symptoms become severe, last a long time, or interfere with work, relationships, or daily functioning, it is important to seek professional help. Reaching out to your primary care provider is a good first step. Your provider can help determine whether counseling, medication, or another treatment approach is appropriate.
Take the next step
Your mental health matters. Explore your plan’s behavioral health resources today by visiting the Behavioral Health Programs by Health Plan webpage. When it comes to your well-being, support should never be hard to find. And remember: If you feel you or someone you love is experiencing an immediate crisis, call 988 anytime to reach the 988 Lifeline.