We men like to think of ourselves as strong people, like one’s who are in good control of our emotions. We often deny even the most common feelings such as hopelessness, grief and despair; considering it as a sign of emotional weakness or a failing of masculinity.

First, we need to acknowledge the fact that it’s normal for anyone to feel low—dips in mood are an ordinary; sad reactions to losses, setbacks, and disappointments in life are fine, irrespective of gender. Next, we need to be properly informed about depression, its symptoms and causes as it affects millions of men of all ages and backgrounds across the world.

 

What Does Depression In Men Look Like

The main point of focus here, should be that symptoms of depression in men can be very different than those in women.

Men who are depressed may appear to be angry or aggressive instead of sad, making it tougher to be diagnosed. In addition, as we are less likely to recognize changes in behaviour, talk about our feelings, acknowledge poor mental health and seek treatment for depression. Instead, we tend to discuss only the physical symptoms that does not indicate directly towards depression. Back pain, headaches, lethargy, difficulty sleeping, digestive disorders or sexual problems, often accompany depression but are not clear indicators of the same. The disability to communicate your feelings or thinking of depression as a female condition, prevents correct diagnosis and proper treatment.

Symptoms of depression

Symptoms of depression that are common in men and women are:

• Feeling sad, tearful, discontent, low, guilty, or hopeless
• Mood swings
• Losing interest in pleasurable activities
• Fatigue
• Loss of appetite or excessive hunger
• Weight changes (excessive loss or gain)
• Excessive sleep or insomnia or restless sleep
• Feeling agitated or tired
• Lack of concentration or indecisiveness
• Excessive thinking

These symptoms may vary from one person to the other.

Due to biological, hormonal and genetic differences some symptoms of depression are more likely to affect men than women. Check for any of the following in yourself and the men around you:

• Excessive drinking or taking drugs
• Avoiding your family or social gatherings
• Working obsessively
• Work or family responsibilities seem burdening
• Becoming violent and more controlling or abusive in relationships
• Engaging in risk-taking behavior, such as gambling, driving recklessly or unsafe sex
• Attempting suicide or adopting self-destructive methods
• Increased irritability or becoming short tempered
• Sensitivity to criticism
• Loss of your sense of humor
• Uncontrollable negative thoughts

Get help now

Biological, psychological, lifestyle, relationships and social factors all play a part in triggering depression.

If you notice any of the above symptoms, know that help is available and speak to your loved ones or a mental health expert will decrease your suffering. Getting out of depression does take time and regular attention.

Few or a combination of the following as suggested by your doctor will surely be helpful for you:

Treatment for depression:

Therapy: You may think that talking to a stranger about your mental health is ‘unmanly,’ or humiliating. However, therapy is going to bring an instant sense of relief.

Antidepressant medication helps relieve some symptoms of depression but doesn’t instantly cure the underlying problem.

Seeking social support: Spending time with people and pets. Talking to friends or loved ones about your feelings.

Exercise: Increasing your level of physical activity. Regular exercise can help in cases of mild to moderate depression.

Stick to a sleep schedule: Follow a stable sleep routine and maintain healthy sleep habits.

Keep check on stress: Breaking up large tasks into small ones. Tackling one thing at a time. Find ways to relieve the pressure and regain control.

Practice relaxation techniques: Practice yoga, deep breathing or meditation to reduce stress and boost feelings of joy and well-being.

Spend time in sunlight: Exposing yourself to the sun can help boost serotonin levels and improve your mood. Take a walk or double up on the benefits by exercising outdoors.

Eat healthy: Minimize sugar and refined carbs. Reduce your intake of caffeine, alcohol, trans fats, and foods with high levels of chemical preservatives, as they can adversely affect your mood. Eat fatty fish (salmon, herring, mackerel, anchovies, sardines), seaweed, flaxseed, and walnuts as these are best sources of more Omega-3 fatty acids which give your mood a boost. Avoid deficiencies in B vitamins, eat more citrus fruits, leafy greens, beans, chicken, and eggs.

Don’t overlook your mental health friends, it isn’t a failure. It is just another beginning to a better you.