Male Depression Isn’t A Sign Of Weakness

Men have a lot of responsibility on their shoulders

They generally see themselves as the head of the family, the breadwinner and the person responsible for ensuring the family works. They are fixers and problem solvers, and when they can’t fix the situation or solve the problem, that registers as a failure for them.

Men like to see themselves as strong and in control of their emotions.

So when they feel hopeless or overwhelmed, they strongly tend to deny or cover it up.

When men become depressed, it changes how they think, feel and how they function in their daily lives. Productivity suffers, relationships are impacted, sleep and diet are poor, and overall life satisfaction declines.

Statistics show us that men suffering from depression are four times more likely to take their own lives than women.

That is a worrying statistic and highlights the need to identify and deal with male depression for their sake and the sake of their families.

Along with the classic symptoms of depression, such as despair, feeling down, loss of interest in things, problems with weight and sleep, problems with concentration and fatigue, they also are likely to display other symptoms such as anger, agitation and alcohol and drug abuse.

Additionally, they can also experience physical pain such as headaches, backache, digestive problems and sexual dysfunction. Some men exhibit what could be called risky behaviour or reckless behaviour as they try to escape from what’s happening. Examples of this would be driving recklessly or engaging in dangerous sports.

If you are male and identify with several of the following, you may be suffering from depression.

1. There is a general feeling of hopelessness.
2. There is a lack of interest in things you used to enjoy, such as friends, work and other activities.
3. You are much more short-tempered and irritable, and your reactions are more aggressive than usual.
4. You have noticed an increase in your alcohol consumption, self-medication and reckless behaviour.
5. You feel so restless that you can’t sit still
6. There are noticeable changes in your appetite
7. Your quality of sleep is less than usual
8. You can’t concentrate, and things aren’t getting done
9. You find it difficult to stop the negative thoughts

Getting help for male depression

It takes courage to reach out. It goes against the idea that you should be able to fix this. Help can come from friends, loved ones or a professional.

1. Seek social support

   Do you have male friends that you can open up to? They don’t need to be able to fix you, but they do need to be able to listen to you without judgement. Sometimes, just being able to talk about it helps enormously.

2. Support your health
   

   Positive changes such as improving your sleep, keeping stress in check, relaxing and getting outside during the day can all help improve your physical and mental health.

3. Exercise
   

   Exercise is excellent for physical and mental health. The best benefit comes from at least 30 minutes of exercise per day. Trying to go from nothing to 30 minutes can be tricky, so start small and maybe go for a walk for 10 minutes.

4. Eat a healthy diet to improve how you feel
   

   Minimise sugar and refined carbs.
   Reduce your intake of foods that can adversely affect your moods, such as caffeine, alcohol 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.

5. Challenge negative thinking

   When negative thoughts engulf you, it’s vital to remember that these thoughts are a manifestation of your depression, and they are likely to be a distortion of reality rather than truth. When you look at them, they don’t stand up to examination. Ask yourself, are they true?

6. Get professional help for depression.

   If support from family and friends and positive lifestyle changes aren’t enough, seek help from a mental health professional. They are trained to help you see through the fog and show you how to practically regain control of your life.

Experience effective counselling at Startpoint Counselling. Our direct, results-oriented approach ensures we cut through the fluff and maximise your sessions.

Call us today at 07 3458 1725 to discover how we can assist you. Book a complimentary 15-minute phone call to discuss your situation and find out how we can help.

Our counsellors are experienced in working with male and female clients, bringing a unique understanding to issues like depression.

We listen, we understand, and we guide you towards healing.