Depression in Blokes: A Hidden Epidemic
Male Depression: Recognizing Symptoms, Understanding Causes, and Seeking Assistance for Men's Mental Health Struggles
Let's talk about men and depression. This common mental health issue affects a lot of guys, but it often goes unnoticed or misunderstood. As lads, we like to think of ourselves as tough and self-reliant. When we feel hopeless or overwhelmed, we might try to deny, hide, or mask our emotions. But experiencing depression symptoms doesn't make you less of a man.
Depression can strike men of all ages and backgrounds, as well as their loved ones - partners, friends, and family members. While it's natural to feel down from time to time, male depression changes how you think, feel, and function in your daily life. It can impact your productivity at work, relationships, sleep, diet, and overall enjoyment of life. In its severest form, it can be relentless and intense.
Unfortunately, depression in men tends to be overlooked. Many of us find it difficult to talk about our feelings, so we focus on the physical symptoms that often come with male depression, like back pain, headaches, trouble sleeping, or sexual problems. This can result in the root depression going untreated, with potentially serious consequences. It's important to recognize these symptoms and seek help to avoid feelings of despair becoming thoughts of suicide.
Men with depression are four times more likely to take their own lives than women, making it crucial to address depression before it becomes a life-threatening issue. Be honest with a friend, loved one, or doctor about what's going on in your mind, as well as your body. With proper care, male depression can be successfully treated and managed.
Signs of Depression in Men
Men might not be as adept as women at recognizing signs of depression. Instead of owning up to feelings, they may deny, hide, or try to mask them. While classic symptoms like despondent mood, loss of interest in work or hobbies, weight and sleep disturbances, fatigue, and concentration problems might still occur, men are more likely to experience "stealth" depression symptoms:
- Physical Pain: Male depression might show up as physical symptoms that don't respond to normal treatment, such as backache, frequent headaches, sleep problems, sexual dysfunction, or digestive disorders.
- Anger: Anger could range from irritability, sensitivity to criticism, or a loss of humor to road rage, a short temper, or violence. Some men may become abusive or controlling.
- Reckless Behavior: A man suffering from depression may exhibit reckless behavior such as pursuing dangerous sports, driving recklessly, or engaging in unsafe sex. He might drink too much, abuse drugs, or gamble compulsively.
Is That Male Depression?
If you identify with several of the following, you might be dealing with 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 self-medicating.
- You feel restless and agitated.
- Your sleep and appetite have changed.
- You can't concentrate or your productivity at work has declined.
- You can't control your negative thoughts.
If You're Feeling Suicidal...
Problems may seem overwhelming, but if you reach out for help, you will feel better. Read HelpGuide's Suicide Prevention articles or call the 988 Suicide and Crisis Lifeline in the U.S. at 988 (for help outside the U.S., visit Befrienders Worldwide).
Triggers for Male Depression
There's no single cause of depression in men, but biological, psychological, and social factors all play a part. Risk factors that make a man more vulnerable include:
- Loneliness and lack of social support.
- Inability to effectively deal with stress.
- A history of alcohol or drug abuse.
- Early childhood trauma or abuse.
- Aging in isolation, with few social outlets.
Depression and Erectile Dysfunction
Impotence or erectile dysfunction (ED) can be a trigger for depression in men and, in some cases, a side effect of antidepressant medication. Men with sexual function problems are almost twice as likely to be depressed as those without. Depression increases the risk of erectile dysfunction. Many men are reluctant to acknowledge their sexual problems, thinking it's a reflection on their masculinity rather than a treatable issue caused by depression.
Getting Help for Male Depression
Don't try to tough it out alone – it takes courage to seek help. Most men with depression respond well to self-help steps such as reaching out for social support, exercising, adopting a healthy diet, and making other lifestyle changes. Even though you might not feel your mood improve instantly, you should notice some improvements each day. Start with the following tips:
1. Seek Social Support: Make an effort to find people you can truly connect with, face-to-face. It's important to find someone you feel comfortable sharing your feelings with – someone who listens without judging you or trying to fix you.
2. Support Your Health: Improve your mental and physical health by aiming for eight hours of sleep, maintaining a balanced diet, getting regular exercise, and managing stress through relaxation techniques like yoga, meditation, or deep breathing.
3. Exercise Regularly: Exercise is a powerful weapon in the fight against depression. Research shows that regular exercise can be as effective as medication for relieving symptoms of depression and preventing relapse. Try to get at least 30 minutes of exercise per day, even if you start small and work your way up.
4. Eat a Healthy Diet: Food has a direct impact on the way you feel. Minimize sugar and refined carbs, reduce the intake of foods that can negatively affect mood, eat more Omega-3 fatty acids, and try foods rich in mood-enhancing nutrients, like bananas, spinach, and salmon.
5. Challenge Negative Thinking: Depression puts a negative spin on everything, so it's essential to challenge and change unhelpful thought patterns. Notice when you're thinking in all-or-nothing terms, overgeneralizing, filtering, diminishing the positive, jumping to conclusions, emotional reasoning, using 'shoulds' and 'should-nots,' labeling, or offering yourself conditional respect. Learn to question these negative thoughts and replace them with balanced, realistic ones.
If your self-help measures aren't enough, don't hesitate to seek help from a mental health professional. Be open about your feelings as well as your physical symptoms. Treatments for depression in men include therapy, medication, or a combination of both. Reach out today, and start the journey to a happier, healthier life.
How to Help a Man With Depression
Women may be the first to recognize a man's symptoms of depression. If a man suspects he's depressed, he might be reluctant to seek help for fear he can't handle it alone or because depression is seen as a sign of weakness. Talk to him about his behavior rather than using the word "depression," and suggest a general check-up with a doctor. Accompany him to his first visit with a doctor or mental health specialist, if needed.
Encourage him to participate in activities that once gave him pleasure, like hobbies or sports, but don't push him to undertake too much too soon. Remember, you can't "fix" someone else's depression or be responsible for their happiness. Your support can be crucial to their recovery, but ultimately, it's in their hands.
Suicide Prevention and Depression Support
- US: Call the 988 Suicide and Crisis Lifeline at 988 or check out HelpGuide's Suicide Prevention articles
- UK and Ireland: Call Samaritans UK at 116 123
- Australia: Call Lifeline Australia at 13 11 14
- Other countries: Visit IASP or Suicide.org to find a helpline near you
- US: Find DBSA Chapters/Support Groups or call the NAMI Helpline at 1-800-950-6264
- UK: Find Depression support groups or call Mind Infoline at 0300 123 3393
- Australia: Call the SANE Help Centre at 1800 18 7263
- Canada: Call the Mood Disorders Society of Canada at 519-824-5565
- India: Call the Vandrevala Foundation Helpline (India) at 1800 2662 345 or 1800 2333 330
Coping skills, such as seeking social support, exercise, and maintaining a balanced diet, can be effective in managing depression in men, a common mental health issue often overlooked and misunderstood. Science, particularly research on depression and treatments like therapy and medication, plays a vital role in helping men combat depression and improve their health-and-wellness, including mental health.
