Many men face considerable obstacles that hinder them from discussing or pursuing assistance for their mental health issues. Therapist Danny Zane outlines common triggers, symptoms, and lifestyle changes related to depression in men
Depression is often viewed through a narrow lens, one that tends to emphasise its effects on women. However, the reality is that many men experience depression at significant rates, though often in ways that are less recognised and less understood. Here, I aim to shed light on the prevalence, risk factors, symptoms, treatment options, and lifestyle interventions related to depression in men, providing an understanding of this critical mental health issue.
Research indicates that while men may be less likely to seek help for depression, they are not immune to its effects. According to various studies, approximately one in ten men will experience depression at some point in their lives. Men often exhibit different symptoms compared to women, which can lead to underdiagnosis and undertreatment. The stigma surrounding mental health, particularly in men, can discourage open discussions and seeking help, contributing to a culture of silence around their struggles.
Why are men more at risk of depression?
Several factors contribute to the increased risk of depression in men. Societal expectations often dictate that men should be stoic and self-reliant, discouraging emotional expression. This pressure can lead to feelings of isolation and inadequacy when men struggle to meet these expectations. Significant life events such as job loss, divorce, or the death of a loved one can trigger depressive episodes, particularly when combined with existing vulnerabilities or stresses. Men can also experience depression after the birth of their child; the rate of depression among new dads in the first year is twice that of the general population.
Biologically, hormonal changes and genetic predispositions also play a role. Research suggests that men may experience fluctuations in testosterone levels, which can influence mood. Moreover, a family history of depression can heighten the risk, so it is really important to understand that both environmental and genetic factors can play a role.
What are the symptoms?
Symptoms of depression in men can often manifest differently than in women. While feelings of sadness and hopelessness are common, men might also display irritability, anger, or frustration. They might engage in risky behaviours, such as substance abuse or reckless driving, as a means of coping with their emotional pain. Physical symptoms, such as fatigue, changes in sleep patterns, and unexplained aches and pains, are also prevalent.
It’s important to recognise that men are less likely to acknowledge their emotional struggles, leading to a reliance on more socially acceptable ways to express distress. This can create a cycle where depression goes unrecognised and untreated, which can make things worse.
What treatments are available?
Effective treatment for depression in men includes psychotherapy, medication, and lifestyle changes. Cognitive-behavioural therapy (CBT) has proven particularly beneficial, helping people to identify and challenge negative thought patterns. In some cases, medications such as antidepressants may be prescribed to help regulate mood.
Treatments must be tailored to the individual, and healthcare professionals must consider personal preferences and experiences. Men should honestly and openly communicate any details about their symptoms so that the right treatment, or treatments, can be found.
Considering lifestyle changes
In addition to professional treatment, lifestyle interventions can play a significant role in managing depression. Regular physical activity is one of the most effective natural remedies for improving mood. Exercise releases endorphins, which can help alleviate symptoms of depression and anxiety. Encouraging men to find physical activities they enjoy can significantly enhance their health – emotionally, mentally and physically.
Nutrition also plays a huge role in mental health. A balanced diet rich in omega-3 fatty acids, whole grains, and plenty of fruits and vegetables can support brain health and mood regulation. Limiting alcohol and avoiding recreational drugs are equally important, as these substances can exacerbate depressive symptoms.
The importance of a strong support network should not be underestimated. Encouraging men to nurture relationships with friends, family, or support groups can alleviate feelings of isolation. Normalising open communication about mental health, when possible, will enable men to share their emotions without fear of judgment or stigma.
Depression in men is a complex issue that requires greater awareness and understanding. We must all educate ourselves, recognising the unique ways it manifests in men and advocating for appropriate treatment and lifestyle interventions. Here, we can begin to dismantle the stigma associated with mental health struggles. Men must be allowed to feel empowered to seek help and share their experiences. Through education, support, and open communication, we can work towards a future where mental health is prioritised for everyone, regardless of gender.
