To date, depression is a common disease. Anyone, regardless of gender, may encounter it. But when it comes to men, it is believed that they can’t show their feelings and show “weakness”. Let’s find out what’s wrong with this approach and how to act when faced with a depressive disorder.
Despite the prevalence of the problem, many still do not realize its seriousness. And that the only right option in such a situation is to ask for help.
The socium and mass culture tend to instill in the boy from an early age the belief that it is not worth demonstrating emotions. What to worry about is the fate of women. And he is the representative of the “strong sex”. So, he must always stay strong. Public pressure provokes deep psychological trauma. It is often possible to hear: “A man must!”. Must be brave, confident, independent, successful. The inability to meet all overrated expectations is quite capable of becoming a trigger for depression.
And the habit of hiding true feelings leads to the fact that both men themselves and not the most progressive doctors refuse to recognize the fact of psychological disorder. Male representatives often ignore the symptoms of disease, if we are not talking about visible physical manifestations. They do not want to seem vulnerable and discuss psychological problems. They believe that they can cope with everything by themselves.
The man will pay attention to physical symptoms such as fatigue rather than emotional ones. Therefore, often men’s depression is recognized very late. But in case of any illness, it is important to get help as early as possible. And a closed position can have a bad effect on a person’s relationship with family, friends and colleagues. That is why it is necessary to understand what is depression and how to overcome it.
How does the disease manifest itself?
Depression is not just a temporary sadness or fatigue. It is a real mental illness, which is accompanied by obvious symptoms. A person may show all or only some of these symptoms. Disorder also manifests itself in sudden mood swings, lack of desire to do the usual routine and interact with others. As a result, the person may stop doing anything at all.
The main signs of depression
desire for loneliness;
lack of pleasure from familiar joys;
unreasonable anxiety, anxiety;
outbursts of aggression;
lack of appetite;
loss of sexual desire;
problems with concentration and the formulation of thoughts;
constant overexcitation or vice versa – lethargy / their alternation;
loss of faith in one’s own strength;
thoughts of death and/or suicide.
prolonged insomnia or hypersomnia;
unreasonable pain: headaches, stomachaches, backaches, limbs or other parts of the body;
sudden weight loss for no reason.
The difficulty in diagnosing depression is that the person is both over-excited and aggressive, as well as sluggish and depressed. And given that a man can disguise the real experiences, including those of himself, it becomes even more difficult to identify the disorder. However, even the physical symptoms signal that you need to take a closer look at your condition.
If some of the above mentioned manifestations do not disappear for a long time, it is worth to consult a specialist.
Reasons of depressive disorder
Not only pressure from society, but also any disruption in life can provoke illness. Career and relationship problems, bankruptcy, physical injuries, overweight gain or other unwanted changes in appearance are all causes of prolonged stress. Even positive changes related to nervous stress (for example, the birth of a child or new responsibilities at work) do not always go away without a trace.
Both young and old people are affected by illness. In the life of the last time a lot of unpleasant changes occur: the end of a career, the loss of many loved ones, health problems, a fall in self-esteem and so on. Therefore, depressive disorder is typical for many older men.
Often, there is no one obvious reason, just everything piles up and a person can not overcome stress. Depression is also able to develop gradually. For example, if you are alone for a long time, overworked, taking drugs, or are addicted to alcohol, the person does not even notice how he is “sucked” by the depressive state. Psychotropic substances in general significantly increase the probability of developing the disease. But, as practice shows, it can cause almost anything. Even some medications have such side effects.
How does the problem affect the life
If a disorder is not recognized in time and treatment is not started, it can have a major impact on a person’s life. Even if the worst-case scenario – suicide – is not considered, there are enough negative consequences.
A man in a depression faces a disturbance of intimate functions. It also becomes more rude and irritable. Against his will, he is able to push away loved ones, destroy strong relationships. Lack of motivation and efficiency has a bad effect on his career.
Without knowing how to deal with the negative, a man may begin to seek solace in alcohol, drugs, gambling or other ways to get a quick release. And such hobbies have devastating consequences for health and life.
There is a certain stigma attached to mental illness in society. A person struggling with depression may indeed not be accepted or understood in certain circles. But you must understand that you do not have to tell everyone in order to get help. Relatives and real friends will never turn away. And the task of the psychotherapist is not to judge, but to help overcome the disease. Therefore, the fear of getting the label should not prevent the treatment.
Ways to get rid of depression
Clinical practice confirms that over 80% of cases of depression of various forms of severity are successfully treated. The most common ways, of course, are psychotherapy and taking antidepressants.
Psychotherapy contains many methods of treating mental disorders, primarily through conversation. Using a variety of techniques, triggers and exercises, the therapist evokes a certain reaction in the patient, which allows him to understand his negative emotions and eradicate them at a deeper level.
For example, cognitive behavioral practices work for quick results and focus on concrete steps to overcome difficulties. They involve the replacement of negative ways of thinking with positive and useful ones.
With the help of interpersonal therapy it is possible to deal with personal problems and restore normal relations with themselves and others.
With the help of such a subspecies of therapy as problem therapy, the patient learns to look for effective tools to combat negative emotions and living stressful situations.
All methods of psychotherapy are in one way or another aimed at such tasks:
identification of personality problems;
recovery from the crisis;
replacement of negative beliefs with positive ones;
living negative experiences and extracting positive moments from them;
adaptation to stress;
setting realistic goals;
finding internal resources to combat depression.
An alternative and ideally complementary therapy may be to taking medication. There is a great variety of medications on the market. It is important to understand that everyone has different reactions to active substances. There are no universal drugs. And many of them also have side effects. Among other things, they lead to sexual dysfunction. And violations of doctor’s recommendations can even aggravate the symptoms of depression. Therefore, the selection, taking and termination of medication should be strictly under the supervision of a psychiatrist.
What else helps
Before, during, and even after therapy – to prevent the disease from returning in the future – it is important to stick to certain habits. They not only relieve negative symptoms of the disorder, but also strengthen the body as a whole.
A healthy sleep
Sleep and its hygiene is worth to all people, regardless of whether they suffer from depression or not. There are not so many rules: to lie down at the same time; to sleep at a comfortable temperature in total darkness. Do not overeat or drink caffeine drinks or alcohol before bed; do not sit in front of the monitor and clean all gadgets at least an hour before bedtime.
When nervous or muscle tension prevents sleep or concentration, a warm shower, yoga, meditation will help. Just being in silence alone with yourself is also a good option. Instead of watching the news feed, it is better to read a book. If some obsessive thought keeps spinning in your head, you should write it down to switch your attention.
Avoiding bad habits
Alcohol is a strong depressant and only exacerbates anxiety. This applies even to low-alcohol drinks. In combination with drugs, they can lead to side effects. Alcohol, cigarettes, any psychotropic substances that are not prescribed by a doctor – all this should be avoided when you are struggling with depression.
Sports and physical activity
Sports activities definitely help to get rid of anxious thoughts and nervous overexertion. During them, hormones are produced, which is responsible for a good mood. And sports achievements make you proud and increase your self-esteem. Sport is also a great leisure time and an opportunity to communicate with interesting people.
But a person in depression is not always able to train regularly. Any activity will help here: hiking, working in the garden, even shopping trips. It is important to spend enough time on the move.
The right diet
For body and brain to work in harmony, it is important to saturate the body with the necessary trace elements. A person suffering from depression should definitely revise their diet. It should contain many vegetables, fruits, nuts, whole grains and legumes such as lentils and chickpea. It is necessary to eat enough protein: eggs, poultry, fish and seafood. Red meat and dairy products are also possible, but nonfat. The atmosphere during the meal also matters. The calmer and more pleasant it is, the more satisfied the meal will bring.
It is worth taking the depression seriously. Realize that it is a disease that in severe forms may even require hospitalization. However, if you recognize the symptoms in time and contact a specialist, as well as follow all the above recommendations, it will not be difficult to overcome it.
Be sure to share your opinion on this topic in your comments. Perhaps your experience will help someone in a difficult situation.