Strength in Seeking Help: Effective Strategies for Men Facing Depression

As men, there is still a significant stigma surrounding mental health matters. Being emotional is often seen as a sign of weakness. When men experience depression, the focus is often placed on physical symptoms like headaches, back pain, sleep disturbances, and physical intimacy troubles.

Since those symptoms overlap with many other ailments, depression can be easily overlooked. When depression goes unaddressed, it can start to interfere with work, family, and overall well-being. Acknowledging the problem is the first step. Seeking treatment is the next. Here are some strategies for managing depression:

Maintain a Healthy Diet

The way we consume food has been proven to place much of our population at a higher risk for depression. Whether it’s the amount of food we eat or the types, our diets can actually be harming us on a different level.

If you’re experiencing depression, take a look at how you’re fueling your body. Replace processed, fried, and high-sugar foods with healthier options. Dietary patterns that include good amounts of fruits, vegetables, whole grains, and antioxidants are linked to lowering depression.

Get Enough Sleep

Each night when we go to sleep, it’s time for the brain to recover from all the stress and strain throughout the day. Getting the appropriate amount of sleep each night is important for your brain to hit the reset button and have a fighting chance at tackling any symptoms of depression.

Allow yourself the standard seven to eight hours each night for sleep. Keep the same bedtime and wake time schedule each day. Create a sleep area that promotes restful and quality sleep. Limit screen time before bed.

Physical Activity is Key

No matter what is ailing you, physical activity is great natural medicine. Not only does it give your brain some distraction from whatever is bringing you down, it also causes your brain to release endorphins, or the feel-good hormone.

Schedules are busy, but some movement regularly throughout your day can help reduce the symptoms of depression you may be experiencing. Take a quick ten-minute walk a couple of times during the day. Go for a walk outside to get some fresh air and vitamin D. Join a gym where you can pop in before or after work to get a quick workout.

Be Mindful of Social Media Overuse

We’re all victims of doom scrolling through social media. It’s become a common pastime for periods of boredom, waiting for appointments, as a distraction or procrastination tool, and many other areas. Unfortunately, this increase in screen time can also have a negative impact on mental health.

Do you feel drained after scrolling through your apps? Have you found yourself in a bad mood after social media usage? Are you spending more time than you should on your phone? If the answer is yes, you might want to reconsider how much time you devote to browsing your apps.

Lean on Your Friends

As humans, it’s in our nature to interact with others. We’re meant to be social. When going through a period of depression, it’s common to withdraw from your friends, family, and activities you typically enjoy.

As much as your inner voice may argue it, maintain your social engagements and connections. Lean on your loved ones to help you through this tough time. There's nothing wrong with confiding in those close to you about what you’re experiencing.

Assess Your Work-Life Balance

Men are more likely to work longer hours, especially to avoid dealing with any negative feelings and emotions. Unfortunately, working long hours can have a negative impact on your mood. If you’re experiencing depression, there’s a chance your work-life balance could be a contributing factor.

Seek Treatment

Sometimes when it comes to depression, close support and lifestyle changes aren’t enough to fix the problem. A little extra help from a mental health professional is always an option. There’s no shame in opening up about your feelings nor in taking the necessary steps to address your depression.

Are you struggling with depression? Learn more about our services and schedule an appointment.