Depression
What Exactly Is Depression?
Depression involves persistent feelings of sadness or a lack of interest in activities that once brought joy, lasting for extended periods. We all go through rough patches, and feeling sad is a part of life, but when those feelings don’t go away and start affecting your everyday life, it could be more than just a rough patch—it might be depression.
Clinical depression often creeps in slowly, making it hard to distinguish from temporary sadness. While life’s challenges can bring occasional low moods, clinical depression is persistent and disrupts everyday life. It may lead to withdrawing from loved ones, losing interest in activities, and feeling hopeless, and is a mental health condition that doesn’t discriminate by age.
It’s often the ‘unseen struggle’ of countless men worldwide. Depression isn’t something you can just "snap out of" or push through, either, as we’re often told. It’s linked to changes in brain chemistry and can be influenced by stress, trauma, or genetic factors.
Left untreated, depression can affect your work, your relationships, and your physical health, potentially leading to suicide—a leading cause of death among Australian men aged 15-44. It’s important to recognise when your low mood isn’t just temporary and take steps to address it before it becomes overwhelming.
Signs and Symptoms of Depression
Recognising depression can be tricky; it rarely looks the same from person to person.
For men, depression might not present as sadness at all. It often shows up as irritability, frustration, or even risky behaviour, like heavy drinking, gambling, or reckless driving. If you or someone close to you is experiencing any of these symptoms, you need to take them seriously and seek help.
Symptoms vary and aren’t what you might expect. While we often associate depression with feelings of sadness, it can manifest in many other ways.
Feeling down most of the time: If low moods persist over weeks or months, it could be a sign of depression.
Loss of interest in activities: Hobbies or activities that used to bring you joy may no longer seem appealing or enjoyable.
Sleep disturbances: These could include struggling to fall asleep, waking up frequently during the night, or sleeping excessively without feeling rested.
Constant fatigue: Feeling tired all the time, even after a full night’s sleep, is a common symptom of depression.
Difficulty concentrating: Making decisions, focusing on tasks, or remembering things may become increasingly difficult, especially at work or while studying.
Appetite or weight changes: Some people may lose their appetite, while others may overeat. Both can result in noticeable weight fluctuations.
Feelings of hopelessness, guilt, or worthlessness: People with depression often feel trapped or burdened by intense negative thoughts about themselves and their future.
Withdrawing from loved ones: Avoiding social interactions, even with close family or friends, can be a sign of depression.
Types of Depression
Major Depressive Disorder (MDD)
Often the first type people think of when they hear "depression," MDD is marked by extended periods of intense sadness, hopelessness, and a loss of interest in activities that once brought pleasure. These episodes can last weeks or even months and significantly impact our daily functioning.
Persistent Depressive Disorder (Dysthymia)
Dysthymia is a chronic, long-lasting form of depression where symptoms are less severe but stretch over a much longer period, often two years or more. While people with dysthymia may not feel as intensely sad as those with MDD, they experience a constant low mood that can affect daily life for years.
Bipolar Disorder, Seasonal Affective Disorder (SAD)
Bipolar Disorder: Many don’t correlate bipolar disorder with depression, but it’s a condition characterised by extreme mood swings, where episodes of depression are followed by periods of mania or elevated mood. During depressive phases, individuals experience all the typical signs of depression, while during manic episodes, they may feel overly energetic, restless, or even irritable.
Seasonal Affective Disorder (SAD): SAD typically occurs during the colder months when there’s less natural sunlight. People with SAD often feel more fatigued, experience mood swings, and can struggle with feelings of hopelessness, but their symptoms tend to improve as the seasons change and light increases.
Psychotic Depression, Postpartum Depression
Psychotic Depression: This severe form of depression includes symptoms of delusions or hallucinations alongside typical depressive symptoms, making it particularly challenging and urgent to treat.
Postpartum Depression: While postpartum depression is often associated with new mothers, it's a little-known fact that fathers can experience it too. Paternal postpartum depression (PPD) affects up to 8-13% of new dads, yet it often flies under the radar. This mood disorder can strike anytime within the first year after welcoming a new baby, bringing with it a cocktail of exhaustion, irritability, and feelings of worthlessness. The societal pressure on men to be strong and supportive during this time can make it even harder for them to recognise and seek help for their struggles. However, addressing paternal PPD is crucial - not just for the dad's well-being, but for the health of the entire family unit. By shining a light on this issue, we can start to break down the stigma and ensure that new fathers get the support they need during one of life's most challenging and rewarding transitions.
Why Depression Develops
Depression doesn’t stem from a single cause. It’s often the result of several contributing factors, both internal and external, including:
- Genetics: If you have a family history of depression, you may be more likely to experience it yourself. Research suggests that genetic factors can increase your vulnerability, making depression more likely to occur under the right conditions.
- Stressful Life Events: Major life changes—whether it’s losing a job, a breakup, or the death of a loved one—can trigger depression. These events can leave you feeling overwhelmed, and when they stack up, they increase the risk of long-term depressive episodes.
- Brain Chemistry: Depression is often linked to imbalances in the brain's chemical messengers, called neurotransmitters. When these chemicals, like serotonin and dopamine, are out of sync, it can lead to mood disturbances and prolonged sadness.
- Trauma: People who’ve experienced trauma, especially during childhood, are more likely to struggle with depression later in life. Traumatic events such as abuse, neglect, or significant loss can have long-lasting effects on mental health.
- Personality Traits: Individuals who tend to be overly self-critical, perfectionistic, or pessimistic may be more prone to depression. Constantly focusing on perceived shortcomings or expecting the worst can contribute to feelings of hopelessness.
- Social Pressures: For men, societal expectations often discourage open emotional conversations. The pressure to "be strong" and avoid showing vulnerability can lead many men to bottle up their feelings, worsening depression because it remains hidden and untreated.
Depression arises from a combination of these factors, so the right path to healing often begins with identifying the causes.
Depression in Men
Society imposes expectations on men to "toughen up" and hide their emotions. Pressure to never ask for help, especially for our emotional concerns, stems from long-standing stereotypes that suggest vulnerability is a sign of weakness. As a result, many men struggle in silence, masking their depression with unhealthy coping mechanisms. It’s not uncommon for men to turn to alcohol, overwork, excessive exercise, or risky behaviours to avoid confronting their feelings.
While these may offer temporary distraction, they only worsen the problem in the long run.
Note that depression in men often manifests differently than it does in women. Instead of sadness, men may experience irritability, anger, or even reckless behaviour. These differences can make it harder to recognise and diagnose depression in men, leaving many to go untreated.
Breaking this silence is the first, foundational step to recovery. Talking about your mental health isn’t a sign of weakness—it’s a courageous act of self-care.
At Blokes Psychology, we create a safe, supportive space where men can open up about their struggles without fear of judgement.
Self-Help Strategies for Managing Depression
While professional support is key, there are steps you can take each day to help manage depression:
Stay Connected
Even when it’s hard, try to reach out to friends and family. Isolation can make depression worse.
Exercise & Eat Well
Moving your body, even if just a walk around the block, can lift your mood. And, a balanced diet can positively impact how you feel.
Mindfulness
Take time for mindfulness or relaxation exercises to help calm your mind.
Celebrate Small Wins
Set small, achievable goals and celebrate when you reach them.
Depression Treatment Options
There’s no one-size-fits-all solution for managing depression. Every person’s experience is unique, and they need to explore a wide range of support techniques, strategies and treatment approaches to see which works for them. We believe that the most effective way to help someone struggling with depression is to tailor the support to their specific circumstances.
Our team at Blokes Psychology draws from various evidence-based therapies and strategies to create a personalised treatment plan. For example, we may work through negative thought patterns, improve communication in relationships, or address the role of lifestyle factors such as diet, exercise, and sleep. Mindfulness techniques, like meditation and relaxation exercises, can also significantly manage stress and improve mood. Medication may be part of the plan for some individuals, but it’s always used with other therapeutic approaches for holistic support.
Our goal is to provide a comprehensive approach to recovery, combining the right mix of therapies and techniques to help each man move forward in his journey toward mental well-being.
When to Seek Professional Help
There comes a point when self-help isn’t enough, and that’s okay. Here are some signs that it might be time to talk to a professional:
- You’ve felt sad or hopeless for more than two weeks
- You’re having trouble functioning in daily life
- You’re using alcohol, drugs, or other risky behaviours to cope
- You’ve had thoughts of suicide
If you're worried about someone in your life or need support for your own well-being, please contact us. There's strength in seeking help; together, we can navigate the path to recovery.