2019-10-01 Australian Men\'s Fitness

towhichdepressionandothermental

illnessesareaffectingmen,moreandmore

voicesarebeingheard,andthetopic– once

cloakedinthekindof“downinthedumps”

languagethatservedtotrivialisethe

condition– is beinggiventheweightit

deserves.OrganisationslikeBeyondBlue

andtheBlackDogInstitutehavehelped

toraiseawarenessaroundmen’smental

health,ashaveotherhigh-profilecampaigns

suchasMovemberandRUOK?

Healthybody,healthymind

Thisgreaterlevelofattentionbeingpaid

tomen’smentalhealthalsomeansmore

research,which,inturn,leadstonew

methodsforcombattingdepressionand

othermentalillness.BeyondBluelists

varioustreatmentsavailableonitswebsite,

beyondblue.org.au.Theserangefrom

medicationtopsychologicaltreatments

likecognitivebehaviouraltherapy(CBT).

Clickonthesectiontitled“Othersources

ofsupport”andyou’llalsoseeanother

formoftreatment:keepingactive.

If you’remoreactive,there’sgood

evidencetosuggestthatatmostages,

forbothmenandwomen,there’sa trend

towardslowerratesofdepression.In

fact,onestudyfoundthatbyincreasing

youractivitylevelsfromdoingnothing

Until the age of 35, if you’re

a man in Australia, the thing

most likely to kill you is you.

The stark statistics relating

to the state of men’s mental

health can no longer be

brushed aside. According

to Beyond Blue, one in eight

men will experience depression at some

stage. Worse still, men make up an average

six out of eight suicides – every day.

People suffering from depression can

display a wide range of symptoms, which

are classified as being either mild, moderate

or severe. Like any mental illness, however,

depression is complex and not easily

defined, and it’s possible for one person’s

depressive episode to shift from mild to

severe and back again. Depression can

develop without clear triggers, or can be

caused by confusing periods in our lives.

“One age range with particularly high rates

is 16-24,” explains Dr Jill Owen, a chartered

sport and exercise psychologist. “This

period represents transition into adulthood

and may present a number of challenges

relating to relationships, identity, career

decisions, new responsibilities and physical

changes in the body.” Those changes are

also mirrored later in life, when the identity

challenges and physical changes associated

with growing older can again make men

particularly vulnerable to depression.

There is, however, some shining light. As

we’re beginning to acknowledge the extent

n Down,upsetortearful

n Restless, agitated or irritable

n Guilty, worthless and down on yourself

n Empty and numb

n Isolated and unable to relate to other people

n Finding no pleasure in things you usually enjoy

n A sense of unreality

n No self-confidence or self-esteem

n Hopeless and despairing

n Suicidal

Spottingthesigns:

T howyoumightfeel

to exercising at least three times a week,

you can reduce your risk of depression

by up to 30 percent.

Credit can, in part, be given to the

feel-good chemicals, endorphins, released

during exercise – which contribute to that

“runner’s high” you feel after a 5K jog, or

your improved self-esteem after a session

in the gym – but there are also other, less

explicit reasons keeping fit facilitates a

brighter outlook on life. “Exercise can lead

to improved sleep, it can reduce muscle

tension, and it can allow a period of

distraction from worries,” says Dr Owen.

“There’s also the sense of achievement

you get from reaching your goals.”

It’s no magic cure, of course, but it is

increasingly accepted that leading an

active lifestyle can help to keep your

mind, as well as your body, in good health.

Natural highs

While exercise of any kind can help combat

symptoms of depression, the benefits can be

heightened by swapping the indoor rower

for a run or a circuit in the park – anything

that gets you outside and in touch with the

natural world. Outdoor exercises, such as

running and hiking, can be a particularly

effective way to improve our mental health

and wellbeing – a study conducted by the

nAvoidingsocialeventsandactivitiesyou usually enjoy

nSelf-harmingorsuicidalbehaviour

nDifficultyspeaking,thinking clearly, making decisions or concentrating

nLosinginterestinsex

nUsingmoretobacco,alcoholorotherdrugsthan usual

nDifficultysleeping,orsleepingtoomuch

nFeelingtiredallthetime,orachesandpainswithnoobviouscause

nNoappetiteandlosingweight,oreatingtoomuchandgaining weight

nMoving very slowly, or being restless and agitated

Spottingthesigns:

howyoumightbehave

92 MEN’S FITNESS OCTOBER 2019