Jump to
Jump to
The Y Chromosome isn't immune
Depression is a serious but treatable mental health disorder that can affect any man, no matter how keen his sense of direction or burly his mustache. In fact, over 6 million American men struggle with depression each year, but it doesn’t always take the form we’ve come to expect. Maybe you associate depression with sadness and hopelessness, but it can also manifest as fits of rage, unnecessary risk-taking, and alcohol or drug abuse..
What to look out for
There are many mental and physical signs of depression.
Depression is a tricky beast. While we understand many of the chemicals and brain structures that determine your mood, your unique environment and genetics play a huge role in how depression shows up in your life. Since no two men have the same causes, symptoms, or solutions, your mileage is guaranteed to vary, at least a little bit.
That said, male depression usually has four telltale signs:
- Irritability
- Physical discomfort
- Social withdrawal
- Coping behaviors
And that last one in particular is a real sonuvabitch. When you’re depressed, you’re desperate for a dose of feel-good. So you pick your poison — booze, drugs, video games, gambling, porn, etc. — for a taste of that sweet, sweet dopamine. But because it’s only scotch-taping over the real issue (and it gets less effective every time), you’ll soon find yourself in a vicious cycle that’s actually making your depression worse.
What’s your coping behavior? Is it really doing the trick, or is it keeping you from facing your depression? While you’re at it, take a look at these other signs of depression to see if they ring any bells.
Physical
- Loss of energy
- Loss of sex drive
- GI problems & changes in appetite
- Persistent pain or headaches
- Change in sleep patterns
- Lethargy & exhaustion
- Restlessness
- Alcohol or drug abuse
- Overworking
Mental & Emotional
- Guilt
- Anger & irritation
- Violent outbursts
- Need for control
- Loss of interest in hobbies
- Apathy
- Sadness & nervousness
- Loneliness
- Unnecessary risk-taking
- Thoughts about death or suicide
Why do men get depressed?
Even superheros have their kryptonite.
Depression doesn’t come from being a sissy mama's boy crybaby. It's the result of uncontrollable changes in brain chemistry, often caused by your environment, personal history, genes, and even physical health.
And don’t kid yourself — depression is a spectrum, and you don’t need to have full-blown “major depressive disorder” to experience these symptoms and benefit from some of the recommended interventions. Even if your depression hasn’t taken out a mortgage in your mind, it’s telling you that something needs attention.
The following isn’t an exhaustive list of causes, but it might shed some light on why things have been feeling so dark lately.
Environmental Triggers
Both long- and short-term depression can be jumpstarted by a particularly negative life experience, such as stress, divorce, the death of a loved one, or sudden financial troubles. Even an otherwise positive event like childbirth or a new job can introduce just enough stress and uncertainty to set off a negative feedback loop.
Personal History
Your environmental factors might stretch back even further, to when you were a wee lad. Maybe you experienced abuse, family trauma, instability, or other developmental obstacles that made you more vulnerable to depression later in life.
Genetics
Especially when combined with a rough environment, your DNA can make you significantly more likely to experience symptoms of depression. Unfortunately, as with most mental disorders, it’s never as simple as identifying one specific “depression gene.”
Physical Health
Depression can also be caused by physical issues, such as food intolerances, vitamin B deficiency, or low thyroid levels (hypothyroidism). We’ll also lump substance abuse under this category, since drinking and drug use often contribute to depression — and vice-versa.
Depression & The Brain
Your brain is like a little chemical factory, churning out mood-boosters like serotonin and dopamine. But just like factories, some brains run like a well-oiled machine, while others might need a little tune-up. How your brain mixes these mood cocktails varies from person to person, which means some of us might get the short end of the serotonin stick and end up more prone to depression.
Treating Depression
You can’t rub dirt on your feelings. But fortunately, there’s a lot you can do to fix depression!
Depression is a highly treatable disorder, and in most cases it can be improved with a combination of lifestyle changes, professional therapy, volunteering for a cause you believe in, and/or medication. Still, millions of American men suffering from depression are gritting their teeth and going untreated. Some guys think it’s weak to even admit feeling depressed, but you know that’s a load of bro-crap. If you think you might have depression, do something about it. Don't let it defeat you without putting up a fight. The best way to start fighting is to sit down with a professional. Whether your depression is rooted in your body or your brain, doctors and therapists have the right tools to diagnose and treat you effectively. A doctor can review your medical history and run blood or DNA tests to rule out physical causes. And a professional therapist has an even bigger arsenal of options at their disposal, and I’m not just talking medication.
Are you worried your therapist will be some stuffy turtleneck-wearing quack who asks “How does that make you feel?” on loop? That’s not how we roll at Man Therapy. I’ve pulled together a list of only the best therapists in your area, all of whom believe in rigorous, goal-focused methods that get results. With a little bit of elbow grease, you can get this thing licked.
Seek Professional Support
Guys, let’s face it: asking for directions might not be our strong suit, but when it comes to dealing with depression, it's time to call in the pros. Think of a therapist as your emotional GPS, guiding you through the mental traffic jams and roadblocks. Instead of wandering aimlessly in the fog of your feelings, a therapist can help you find the shortest route to a happier, healthier you. Plus, it's a lot cheaper than buying a sports car to boost your mood and won't leave you stranded on the side of the emotional highway. So, why not give it a shot? Your future, less-depressed self will thank you.
Man Therapy Provider Directory
Find a real life man-therapist.
We have partnered with real life professionals who specialize in men’s issues. Talking with a specialist can be way more efficient than googling symptoms. Browse and find one that sounds right for you; they’re ready for whatever you’ll throw at them.
Other Methods
Besides therapy, men can tackle depression with some of these other tactics that are as manly as wrestling a grizzly bear... but safer. Picture this: instead of bottling up those feelings like a shaken soda can ready to explode, try out one, or some, of the following mood-boosting maneuvers!
Lifestyle Changes
Who needs a magic pill when you've got lifestyle changes to tackle depression? Forget the marathon training – even just a half-hour of exercise a few times a week can knock those blues right out of the park. And let's talk about routines – not just for your grandma's knitting club anymore! Stick to a schedule and watch your sleep improve faster than a toddler after a day at Disneyland. These small tweaks can help you reclaim your mojo, so you can strut back into life like the rockstar you truly are.
Keep a Journal
Journaling isn't just for angsty teenagers and aspiring poets—it's like a spa day for your brain! Dive into a more zen zone where you can cozy up with your thoughts and give them a good talking to. Think of it as DIY therapy with a side of creativity. Stuck on where to start? No worries, writing prompts are like the GPS for your brain's adventures. And hey, if you're digging this idea, chat with your therapist about adding a little scribble sesh to your daily routine. Who knew therapy could come with its own set of crayons?
Make a Meal Plan
Ah, depression – the ultimate party pooper, even when it comes to chowing down. Your meals become as unpredictable as the weather forecast, with eating to cope or forgetting to eat altogether becoming the new norm. Time to whip out your meal planner and start scheduling those regular, healthy feasts. And if you need a little extra push, don't hesitate to recruit your squad for some mealtime motivation or hit up your healthcare provider for some pro tips. Because let's face it, conquering depression is a whole lot easier on a full stomach!
Hang Out IRL
When you’re in a funk, it’s like your social life took a vacation to Bermuda without you. Your bed becomes your new bestie, and social media is your go-to party spot. But hey, as comfy as your blanket fort may be, spending too much time solo can turn your blues into a full-blown musical number. So, instead of hibernating like a grumpy bear, try poking your head out of the cave. Start small, like joining a club or arranging a weekly hangout with friends. Who knows, you might even discover that leaving your cozy cocoon isn't so bad after all!
Want More?
It's time to make the world a little brighter — starting with yourself.
Depression isn’t just a bummer. It can wreak havoc on your quality of life, and it can even put that life in jeopardy. Compared to women, men are 4x more likely to die by suicide, and more than twice as likely to die from alcohol-related causes. By being honest enough to admit your depression and brave enough to seek help, you’re already a part of the solution.
Below, you’ll find an office chock-full of Gentlemental Health guides just like this one as well as other in-person and online community resources to leverage for your own mental health and to share with other guys who need a hand. Let’s dive in.
Suggested Resources
Maybe it’s time to practice breathing exercises or journaling, or to make an appointment with a trained therapist near you. Check out the resources I’ve handpicked below; you can’t go wrong.
Gentlemental Health 101
Improving your mental health means taking charge of every aspect of your world. Mental health issues are often interconnected, so explore how other areas of your life can impact each other and get your brain and life into tip-top shape.