How to recognize Depression in Men

                                      

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