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This month we’re shining the health spotlight on men’s emotional health. Do you know a man who thinks he’s too macho to talk about depression? If you do, he’s not alone …

Although both women and men are affected by anxiety and depression, men are much less likely to seek the help they need[1] (only 28 per cent of men seek professional help). Around one in eight men are likely to be affected at some time in their life[2] so it’s pretty common.

The kind of symptoms you might experience include:

  • Stress – which can be a symptom of depression but can also be part of the cause (stress can trigger changes in both the body and the brain).
  • Anxiety – although it’s more likely to affect women than men, men are more likely to report anxiety rather than say that they are feeling depressed.
  • Fatigue and sleep problems – which can make day-to-day challenges more challenging.
  • Moodiness
  • Changes in eating behaviours
  • Negative thoughts – including negative thoughts about self worth
  • Irritability, anger and/or hostility towards others
  • Difficulty in concentrating – and in making decisions
  • Substance abuse – men are twice as likely to turn to destructive behaviours such as drug and alcohol use, if affected by depression[3].
  • Sexual problems – men may not want to openly talk about this with others
  • Loss of interest in the pleasures of life – where once enjoyed activities are no longer enjoyed.

What can you do?

Everyone is different and every person is affected differently. But there are a range of treatments that can really help; including talk therapy and medication. Speak with your GP about the best treatment options for you. There are also some lifestyle changes you can try.

Exercise

Not just important for your body; exercise is also good for your mood. Regular exercise can help lift you, provide a distraction from worries, help you feel better about your body and your mental strength, boost energy levels, help you feel like part of a team (if you play team sports) and even help you sleep. Exercise seems to alter the levels of chemicals in the brain – such as mood-lifting chemicals, serotonin and endorphins, while reducing stress hormones.

Relaxation training

Stress involves the release of hormones like adrenaline, which causes tension in your muscles and amplifies stimulation of the nervous system. Anxiety and stress can lead to depression, too, so if you’re feeling either of these, it’s important to try and tackle them early.

Relaxation training (like yoga) connects your breath with each movement helping to relax and stretch the muscles. It may also help reduce anxious thoughts and behaviours and make you feel as if you have more control over feelings of anxiety and/or stress.

Diet

You already know that fast foods can make you pile on the kilos and can contribute to chronic conditions such as heart disease. But new research suggests that too much processed food may also contribute to depression[4], according to Spanish researchers who studied the eating habits of close to 9,000 people.

Manufactured foods that contain trans fats (artificially hardened fats) and saturated fats (from animal foods) can raise the risk of depression by up to 51 per cent, the researchers found. This could be due to the increased inflammation seen in the body when these unhealthy fats feature in your diet.

On the other hand, diets rich in green veggies, fruit, oily fish, nuts, seeds and pulses (peas, beans and lentils) – which, combined, provide high levels of antioxidants, B vitamins, folate and Omega-3 fats – have been shown to reduce rates of depression.

Worried about a loved one?

Have you noticed that a friend, colleague or loved one is behaving differently? You may see a difference before the affected person recognises a change themselves. Someone who is undergoing emotional challenges may be reluctant to admit or even recognise if they’re having difficulties.

How can you help?

  • Start a conversation. Talk about what’s going on – but make sure the conversation is private and let them guide what is spoken about. Reserve your judgement about whatever the person you’re speaking with may share with you. Check in a few days later to see how they are feeling and to remind them that help is available.
  • Urge the person you’re speaking with to take action by scheduling an appointment with their GP – but don’t force the issue.
  • See if the person that’s affected might be interested in some resources, such as the ones below.

If you speak with someone and they talk about suicidal thoughts, gently encourage them to seek help immediately from a mental health professional.

When you’re trying to help a depressed friend, be aware that you may also experience a range of emotions such as frustration, sadness and helplessness. So if you choose to reach out, don’t neglect your own mental wellness.

Seek support

Being around people who have had or are going through similar experiences to you can be a great opportunity to connect and discover ways to deal with challenges. Search online for local support groups or contact your GP to find out whether they know of any in your area. The mental health charity, beyondblue, also has a supportive online community that can really help someone who is feeling alone to feel supported.

For more information:

This health information is brought to you by the health and wellbeing team at rt health fund.

[1] Black Dog Institute. Facts and figures about mental health and mood disorders.http://www.blackdoginstitute.org.au/docs/Factsandfiguresaboutmentalhealthandmooddisorders.pdf
[2] Beyondblue. Depression in men.https://www.beyondblue.org.au/resources/for-me/men/depression-in-men
[3] Better Health Channel. Men’s health.http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Men%27s_health
[4] ScienceDaily. Link between fast food and depression confirmed. http://www.sciencedaily.com/releases/2012/03/120330081352.htm

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