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Men are less likely than women to recognise, talk about, and seek treatment for depression, and more likely to dismiss their symptoms and feelings. This often results in men retreating to unhealthy coping mechanisms like substance abuse, mass porn consumption, over-working and emotional detachment or self-isolation. Recognising and accepting symptoms is a critical step to seeking support.
While sadness and low moods are completely normal to the human experience, prolonged phases of hopelessness are more serious. Especially when they start to affect your daily life.
There are several types of depression that are typically caused by genetic factors, environmental stress or illness.
Common types of depression are:
SAD is depression that occurs at a particular time of year, commonly during winter months when there is a reduced amount of natural sunlight.
While the specific cause of SAD hasn’t been identified, the lack of sunlight could be affecting the hypothalamus from working properly.
This part of the brain influences:
The production of melatonin; (the hormone that makes you feel sleepy)
explaining increased levels of fatigue.
The production of serotonin;
(The hormone that affects your sleep, mood and appetite)
explaining low moods and feelings of depression.
Your circadian rhythm.
(The body’s internal clock).
Humans are creatures of habit by nature.
Disruptions to your body clock may be caused by lower light levels and changed routines, leading to symptoms of SAD.
This is a severe type of depression associated with delusions or auditory hallucinations that are rooted in depressed feelings. A man may hear extremely critical voices that are not real, experience a sense of severe agitation and lose the ability to relax or sit still.
If you or someone you know is experiencing symptoms of psychotic depression for the first time please contact the relevant person’s GP. If you think the person’s symptoms are placing them or others at possible risk of harm you can:
This is the safest place as specially trained staff are present to help defuse troublesome thoughts.
Ring NHS 111 and get care out of hours where you can be put through to specially trained clinicians and doctors for advice and support.
In an emergency always ring 999, if someone may imminently harm themselves or others.
Medical treatment for depression often involves a combination of medication and therapy (such as CBT), or counselling.
Work on having a more balanced diet across the different food groups. Taking care of your gut is super important as it communicates directly with our brain. Incorporate more gut loving fibres and traditionally fermented foods into your diet.
A new study has shown that exercise is the most effective at reducing symptoms of anxiety and depression.
Why?
Physical exercise facilitates the release of endorphins and hormones that make you feel good.
Don’t worry, we don’t expect you to become an Olympian overnight.
Start gradually to build a consistent routine you enjoy.
To stay healthy, adults should do 150 minutes of moderate-intensity activity every week.
Getting told to relax, rarely ever works.
Meditation, however, has been proven to lower stress and help manage feelings of worry.
It effectively builds your ability to calm certain brain regions, reduce cortisol levels and build your memory.
Having a better grasp of your emotions and thoughts can help reduce negative thoughts and feelings.
Other ways to relax include:
Creating better sleep habits, interacting with pets and animals and recreational activities which can offer distraction.
