As men, we like to think of ourselves as strong and in
control of our emotions. When we feel hopeless or overwhelmed by despair we
often deny it or try to cover it up. But depression is a common problem that
affects many of us at some point in our lives. While depression can take a
heavy toll on your home and work life, you don’t have to tough it out. There
are plenty of things you can start doing today to feel better.
What you can do
Avoid isolation. Make quality time with others a priority.
Move and exercise frequently—don't sit still for more than
an hour
Learn about and consume mood-boosting omega-3 fats
Spend time outdoors in the sunlight every day
Put a priority on sleep—most require 7 to 9 hours. Too
little makes depression worse.
What are the signs and symptoms of depression in men?
Men tend to be less adept at recognizing symptoms of
depression than women. A man is more likely to deny his feelings, hide them
from himself and others, or try to mask them with other behaviors. And while
men may experience classic symptoms such as depressed mood, loss of interest in
work or hobbies, weight and sleep disturbances, fatigue, and concentration
problems, they are more likely than women to experience “stealth” depression
symptoms such as irritability, substance abuse, and agitation.
The three most commonly overlooked signs of depression in
men are:
Physical pain. Sometimes depression in men shows up as
physical symptoms—such as backache, frequent headaches, sleep problems, sexual
dysfunction, or digestive disorders—that don’t respond to normal treatment.
Anger. This could range from irritability, sensitivity to
criticism, or a loss of your sense of humor to road rage, a short temper, or
even violence. Some men become abusive or controlling.
Reckless behavior. A man suffering from depression may
exhibit escapist or risky behavior such as pursuing dangerous sports, driving
recklessly, or engaging in unsafe sex. You might drink too much, abuse drugs,
or gamble compulsively.
How to recognize depression in men
Depression affects millions of men of all ages and
backgrounds, as well as those who care about them—spouses, partners, friends,
and family. More than just a dip in mood in response to life’s setbacks and
disappointments, depression changes how you think, feel, and function in your
daily life. It can interfere with your productivity at work or school and
impact your relationships, sleep, diet, and overall enjoyment of life. Severe
depression can be intense and unrelenting.
Depression in men can often be overlooked. Many men find it
difficult to talk about their feelings so they tend to focus on the physical
symptoms that often accompany depression. This can result in the underlying
depression going untreated.
Men suffering from depression are four times more likely to
commit suicide than women. It’s important for any man to seek help with
depression before feelings of despair become feelings of suicide. Talk honestly
with a friend, loved one, or doctor about what’s going on in your mind.
There is plenty men can do to overcome depression. The
important thing is to recognize the symptoms.
Am I depressed?
If you identify with several of the following, you may be
suffering from depression.
You feel hopeless and helpless
You’ve lost interest in friends, activities, and things you
used to enjoy
You’re much more irritable, short-tempered, or aggressive
than usual
You’re consuming more alcohol, engaging in reckless
behavior, or using TV, sports, and sex to self-medicate
You feel restless and agitated
Your sleep and appetite has changed
You can’t concentrate or your productivity at work has
declined
You can’t control your negative thoughts
Triggers for depression in men
Biological, psychological, and social factors all play a
part in depression in men, as do lifestyle choices, relationships, and coping
skills. Stressful life events or anything that makes you feel helpless,
profoundly sad, or overwhelmed by stress can also trigger depression in men,
including:
Overwhelming stress at work, school, or home
Marital or relationship problems
Not reaching important goals
Losing or changing a job; embarking on military service
Constant money problems
Health problems such as chronic illness, injury, disability
Recently quitting smoking
Death of a loved one
Family responsibilities such as caring for children, spouse,
or aging parents
Retirement; loss of independence
Seek social support to reduce stress and feel happier
Work commitments can often make it difficult for men to find
time to maintain friendships, but close relationships are vital to helping you
get through this tough time.
The simple act of talking to someone face to face about how
you feel can be an enormous help.
The person you talk to doesn’t have to be able to fix you;
they just need to be a good listener, someone who’ll listen attentively without
being distracted or judging you.
If you don’t feel that you have anyone to turn to, it’s
never too late to build new friendships and improve your support network.
Finding social support to beat male depression
Reach out to family and friends. Accepting help and support
is not a sign of weakness and it won’t mean you’re a burden to others. In fact,
most friends will be flattered that you trust them enough to confide in them.
Participate in social activities, even if you don’t feel
like it. When you’re depressed, it feels more comfortable to retreat into your
shell. But being around other people will boost your mood.
Join a support group for depression. Being with others
facing the same problems can help reduce your sense of isolation and remove any
stigma you may feel.
Volunteer. Being helpful to others delivers immense pleasure
and is also a great way to expand your social network.
Meet new people with common interests by taking a class or
joining a club.
Walk a dog. It’s good exercise for you and a great way to
meet people.
Invite someone to a ballgame, movie, or concert. There are
plenty of other people who feel just as awkward about reaching out and making
new friends as you do. Be the one to break the ice.
Call or email an old buddy. Even if you’ve retreated from
relationships that were once important to you, make the effort to reconnect.
Exercise for greater mental and physical health
When you’re depressed, just getting out of bed can seem like
a daunting task, let alone exercising. But regular exercise can be as effective
as antidepressant medication in countering the symptoms of depression in men.
It’s also something you can do right now to boost your mood.
Aim to exercise for 30 minutes or more per day—or break that
up into short, 10-minute bursts of activity. A 10-minute walk can improve your
mood for two hours.
The most benefits for male depression come from rhythmic
exercise—such as walking, weight training, swimming, martial arts, or dancing—where
you move both your arms and legs.
Adding a mindfulness element is particularly effective.
Focus on how your body feels as you move—the sensation of your feet hitting the
ground, for example, or the wind on your skin.
Joining a class or exercising in a group can help keep you
motivated and make exercise a social activity. Or find a workout buddy, and
afterwards have a drink or watch a game together.
Eat a healthy diet to improve how you feel
What you eat has a direct impact on the way you feel.
Minimize sugar and refined carbs. You may crave sugary
snacks, baked goods, or comfort foods such as pasta or French fries, but these
“feel-good” foods quickly lead to a crash in mood and energy.
Reduce your intake of foods that can adversely affect your
mood, such as caffeine, alcohol, trans fats, and foods with high levels of
chemical preservatives or hormones.
Eat more Omega-3 fatty acids to give your mood a boost. The
best sources are fatty fish (salmon, herring, mackerel, anchovies, sardines),
seaweed, flaxseed, and walnuts.
Try foods rich in mood-enhancing nutrients, such as bananas
(magnesium to decrease anxiety, vitamin B6 to promote alertness, tryptophan to
boost feel-good serotonin levels) and spinach (magnesium, folate to reduce
agitation and improve sleep).
Avoid deficiencies in B vitamins which can trigger
depression. Eat more citrus fruit, leafy greens, beans, chicken, and eggs.
Make healthy lifestyle changes to lift your mood
Positive lifestyle changes can help lift depression and keep
it from coming back.
Get enough sleep. When you don't get enough sleep, your
depression symptoms can be worse. Sleep deprivation exacerbates anger,
irritability, and moodiness. Aim for somewhere between 7 to 9 hours of sleep
each night.
Reduce stress. Too much stress exacerbates depression but
there are healthy ways to cope. A daily relaxation practice can help relieve
symptoms of depression, reduce stress, and boost feelings of joy and well-being.
Try yoga, deep breathing, progressive muscle relaxation, or meditation.
Spend time in sunlight. Getting outside during daylight
hours and exposing yourself to the sun can help boost serotonin levels and
improve your mood. Take a walk, have your coffee outside, or double up on the
benefits by exercising outdoors. If you live somewhere with little winter
sunshine, try using a light therapy box.
Compiled by Edmond
Source:www.helpguide.org
