If a man talks about his depression, don’t come up with suggestions. Also, don’t judge. Ask open-ended questions. Don’t take suicide threat for anything and seek professional help.
Depression in men occurs due to various reasons and its intensity also differs. Through various symptoms, you can know that a man is suffering from depression. You can also use different ways to help somebody with depression out and can tell him to help himself by himself.
Causes of Depression in Men
Depression can occur at any stage of life. It can happen in men due to family problems, divorce, breakup, social anxiety and pressure, being stressed about job, career or marriage.
There may be different Causes of Depression but the most common is being stereotyped. Society has defined roles, masks, attitudes and behaviors for men and women both which can be called gender identity roles. In the case of men, they are supposed to be strong, and not to cry over a loss or tension. Crying is seen as a symbol of weakness and a threat to their masculinity.
When a man is not allowed to give vent to his feelings, when he is not allowed to express himself, when society perceives him as a weak creature for sharing his sad, troublesome and melancholic phase of life; all these feelings and emotions take a shape of the heap and turn that man into depression.
When he suffers from this psychological disorder, it becomes hard to fight with it for him and in case, the people who are in contact with him get to know that he is suffering from depression.
There are two main types of depression that are Unipolar depression and Bipolar depression.
Signs and Symptoms of Depression
There are several signs and symptoms of depression. As men hide their feelings due to certain societal pressure, they often tend to deny their depressed feelings. But a problem, disease or any disorder cannot be sorted out until it’s recognized. After the recognition comes to the stage of solving it out and seek help.
But let us first talk about the common symptoms of depression and mostly these symptoms are not taken into consideration. This can include physical pain, rage, hasty and reckless behavior.
Sometimes a person does not have any biological or physiological disease but he complains about physical pain like a headache, backache, insomnia, sexual disorder or sexual dysfunction, and digestive or eating disorders.
Anger and Aggression
Apart from showing physical symptoms, depressed men are aggravated at little issues, they become sensitive to criticism, show the bad sense of humor and hate bits of advice and suggestions given to them.
Hasty and Reckless Behavior
A man suffering from depression tends to display careless, hasty and reckless behavior. They either engage in fast driving, drug abuse, drinking, and gambling.
You can take self-test of depression to know whether you are suffering from depression or not. Through following changes, you can analyze yourself:
- You feel sad, hopeless, miserable and helpless most of the times.
- Your sleeping habits have been changed and you complain of insomnia.
- You are overwhelmed by negative thoughts.
- If You feel restless and agitated.
- You have become short-tempered and aggressive.
- Your appetite has been changed.
- Your level of concentration has declined and you don’t seem focused.
- You are engaging yourself in unsafe sex and drugs.
- Your filial and familiar relations have lost their charm and you don’t find yourself being interested in them anymore.
How to Get Help for Depression?
For some men with depression, it’s quite embarrassing to ask for help but you should not be hard on yourself by neglecting this issue or by delaying this problem. You should try to talk to someone.
Self-help for Depression
Before talking to anyone else, you can help yourself.
- Try to change your dull, monotonous routines with some activities.
- Exercise each day and try to engage yourself in different social activities.
- Also, try to change your eating habits and routine.
You should have patience as it takes time to improve and to come over depression. Your level of depression also controls the above changing which you bring in your life.
1. Talking to Your Family and Friends about Depression (SEEKING HELP)
The next step after self-help is to ask those people for help who understand you like your friends and family can help you better than you think. It is really important to open up to someone who has compassion for you, who is not a judgemental and biased person, one who can listen to your feelings and thoughts. So, choose that person. You should also rely on that person.
It is important to tell someone as people other than the person you trust might observe your depression in the signs like antisocial behavior, being short-tempered and drinking more than usual. But try to take it easy and choose to talk as giving vent to your feelings is also a kind of therapy.
2. Face to Face Communication
It is better to talk to a person in the face instead of talking to him on a phone call or through social media. This way, you can have a better connection with him and he will be able to understand you better.
3. Join a Gym
If you feel all alone, you can go to a gym. You can ask your friend to go with you. This way you will come in contact with people and able to communicate like you used to.
4. Engage in Social Activities
Due to depression, men don’t feel like having social contact and they often cut off their connection with their family, friends and loved ones. Instead of the fact that you don’t like it, try to talk to them. You can feel better at times due to this. If you are married then trust your partner and tell him about how you feel.
5. Replacing Negative Thoughts with Positive Ones
Whenever you get negative thoughts, try to replace them with positive ones or you can engage yourself in any healthy activity.
6. Exercise and Yoga
These are the elements which you should add in your life. Yoga for some period of time can help you release some of the negative thoughts which otherwise haunt you. Researches have proved that exercising daily helps to improve your physiological and psychological health.
You can begin from exercising 5 to 10 minutes and then can lead to 30 minutes.
Remember, there is no rush. Take it easy.
You can go out for a walk with your dog and in case you do not own a pet, you can have human company.
Exercises like walking, jogging, and swimming are quite helpful. You can use relaxation techniques like shifting attention and relaxing your feet to calm down your nerves.
7. Healthy Diet
Exclude all the junk food and all the sugary snacks. Also don’t take caffeine, alcohol, and drink. These seem to satisfy you for a few moments but these can be the factors for your sad and depressed mood.
Try to replace these with a healthy diet. Your body is also in need to be nourished and cared for as your mind. Both work in collaboration with each other. One affects the other.
So, eat blueberries, kiwi, oranges, potatoes, strawberries, tomato, broccoli, grapefruit which are rich in vitamin C; nuts, vegetable oils and wheat germ with vitamin E, to make you healthy.
Eggs and citrus fruits can help you fight depression.
8. Enjoy Nature
You should go out and enjoy nature. Enjoy sun. Sunshine can improve your mood. You can also visit a serene place. Apart from it, you can go for a hike which can lessen your stress level.
9. Comedy Show
Take benefit of technology. Watch a TV show which is comic. You can find many or use the internet to watch them. Comedy shows can lighten your mood.
10. Reading a Book
Reading comes up with fascination. Try to read light heart books which can improve your mood and help you feel better.
11. Support Others
You won’t believe but your little support to someone who needs it can help him and can make you feel better. As kindness is a great virtue so show it to others and to yourself as well.
12. Having a Pet
You can get a pet for yourself like a dog, cat or any animal you like. These can make you feel good about yourself.
13. Joining a social group
To push your depressed thoughts away, you can join a social group. You can hang out with your friends or you can arrange a party with them.
14. Professional Help
If you feel that your friends and family are not providing you with enough guidance then visit a psychiatrist. You can take someone with you while you visit him. Don’t feel embarrassed in any way while exposing your feelings as everything you will tell him will stay a secret.
Once it’s assured that you are suffering, the therapist or doctor will make use of different therapies like behavioral therapy, cognitive therapy, counseling or psychoanalytical techniques. Must list down everything before talking to a
He can also recommend some medicines in regard to your disorder. These can be tricyclics and Mono Amine Oxidase Inhibitors (MAOIs), to treat depression.