1. Identify the Problem
Depression in men often manifests the same as it does in women, yet men have a tendency to ignore or minimize the symptoms. Chronic sadness or irritability, sleep disturbance, changes in appetite or weight, problems with attention and memory, decreased motivation and suicidal thoughts are all symptoms of depression. Many men under report mood problems due to fear of being stigmatized or failure to live up to society's expectations of masculinity. The danger in avoiding the problem is that mood disorders left untreated can escalate into a more severe mood disorder or, at worst, suicide.
The first way to cope with depression in any individual is to accurately identify the problem and seek treatment. The greatest danger of misdiagnosis is being prescribed the wrong medication, which could actually worsen the problem. Those with bipolar disorder who are misdiagnosed with depression may experience mania or rapid mood cycling when prescribed with antidepressant medications.
2. Consider Medication and Psychotherapy
Schedule an appointment with a psychiatrist for initial evaluation to determine the appropriate treatment plan. If antidepressant medication is needed, the psychiatrist can meet this need and fine tune the medication in the future. Research has shown the best treatment approach for depression is a combination of both medication and cognitive-behavioral therapy (CBT).
Clinical psychologists and master's level counselors are usually well trained in CBT, a type of psychotherapy that systematically identifies and modifies irrational thoughts which fuel depression. Behavioral coping skills for decreasing chronic stress levels can also be taught during the course of treatment. Marital counseling can also be a helpful component of treatment in promoting spousal support and improved communication.
3. Enlist Support
Isolation fuels depression. Any individual suffering with depression will benefit from increased social support offered by spouses, partners, friends and family. Psychologists and counselors can offer helpful psycho-education about depression, treatment and the importance of improved communication within marriages and partnerships. Lifestyle changes that support healthy mood are most easily accomplished if both are on board. Group psychotherapy can also be enormously helpful in providing increased support, education and normalization of the treatment process.
4. Get Moving
Exercise is the best kept secret to maintaining a healthy mood. A body of research has suggested that exercise may be as effective as antidepressant medications in treating depression and the physical problems associated with depression. Exercise, however, brings countless health benefits without the side effects, and the therapeutic effects can be experienced as soon as the first workout.
During exercise, the body produces mood-boosting chemicals called norepinephrine and epinephrine, the body's natural painkillers. These neurotransmitters are chemical cousins with synthetic morphine, a popular painkiller, and are responsible the phenomenon known as "runners high." The proper intensity of exercise can improve mood, increase energy, improve sleep and cognition, decrease appetite, decrease chronic pain and increase overall vitality. Intense physical activity lasting at least 20 minutes, moderate intensity exercise lasting for 30 to 45 minutes, or low intensity exercise lasting 60 minutes can produce these mood-boosting effects.
