For Men Who May Be Depressed
What does depression look like in men?
· Traditional symptoms of depression- have you noticed that you:
o Have lost interest in normal activities
o Are fatigued
o Are agitated or irritable
o Are indecisive and distractible
o Have insomnia or sleep excessively
o Have trouble concentrating, making decisions, or remembering things
o Feel worthless, guilty, or fixate on past failures
· Additionally, men may deal with depression by:1
o withdrawing from others and throwing themselves into their work
o engaging in risky or dangerous behavior
o becoming angry, frustrated and abusive
o abusing alcohol and drugs
What causes depression?
· Ever felt like the work just never stops? Went to sleep late and woke up early for an entire week to get all your work done? Skipped the gym and ate from food carts constantly? At least we get to drink all weekend to make up for what you missed during the week, right? Sounds like a typical week at Penn.
· We do not fully understand what causes depression or makes some people more susceptible to it. What we do know, is that, while depression has roots in brain biochemistry and personal experience, it can be significantly exacerbated by stress.
· Stress without healthy coping strategies poses a huge risk for poor mental health. Dealing with stress in unhealthy ways such as drinking, not sleeping, eating junk food, and not exercising can cause a perfect storm of events leading to depression.
How can you fight depression?
· If you’ve felt depressed before or are concerned you may be getting depressed, the first step is to try to halt this stress à depression continuum. They may sound silly, but try these tips:
o Exercise: it cuts stress, is good for you, and makes you look and feel better
o Sleep enough: not sleeping is enough to make anyone miserable – sleep deprivation is a method of torture for a reason. Don’t do it to yourself
§ Aim for 7 hours a night
§ Try to give yourself 30 minutes between turning off your computer and getting in bed.
o Eat (slightly) healthy: that bacon, egg, and cheese with a coke in the morning tastes incredible, but some fruit and water would make your body happier
§ Student health has nutritionists if you would like help creating a healthier diet: http://www.vpul.upenn.edu/shs/nutrition.php
o Make time for yourself. Do what makes you happy
o Watch your alcohol: think about if you are drinking for fun or if you are using alcohol as a way to hide your feelings.
o If you would like more information on stress relief
§ http://www.vpul.upenn.edu/shs/stressreduction.php
· If you are feeling depressed:
o First and foremost: talk to someone about it. If you are concerned about privacy, CAPS is totally confidential from both your friends and family. If you are willing to reach out to a friend, do it. They will want to help.
o As you begin to address your depression, work on realizing that what you are feeling is a product of the depression. The hopelessness, frustration, and worthlessness you feel are not reflective of actual circumstances.
o As much as you can, don’t isolate yourself - see friends, do things that you enjoy doing, go for a walk.
o Most importantly, be ready for gradual improvement. Depression does not lift immediately, but you may notice you are sleeping and eating better before your mood improves
· What is your next step?
o Professional help will offer you the best chance to feel better
§ What can “just talking” do for me? Therapy can help some people understand their emotions, regain a sense of control, and develop coping strategies. http://www.vpul.upenn.edu/caps/html/depression.htm#tx
§ Therapy is not brainwashing or manipulative or an interrogation. Undergoing therapy does not mean you are weak.
o CAPS is free and confidential
§ http://www.vpul.upenn.edu/caps/html/counseling.htm