What is depression?

Understanding depression

Depression is a common mental health condition that is characterised by an intense feeling of sadness or low mood that sticks around. It affects 1 in 7 Australians during their lifetime.[1]

While everyone experiences periods of feeling low and sad – whether from a challenging workday, difficult news, or occasional unexplained sadness – those feelings tend to go away after a short period of time. However, if you have depression, those feelings do not go away easily, and it is hard to move on and recover. When you have depression, in addition to feeling sad, you may also feel hopeless, empty, and lonely. Everyday activities can start to feel difficult, and you may stop doing things you once enjoyed.

Depression can be mild or more severe when it significantly impacts your life, work, and relationships. If your depression symptoms are not going away and it is affecting your life, you should see a health professional such as your doctor. Your doctor can advise if you should see a specialist, such as a counsellor, psychologist or psychiatrist.

Men and depression

Depression is common amongst men, with 1 in 8 men experiencing depression at some point in their lives.[2] Unfortunately, many men do not reach out for support even if they recognise that they are depressed. The National Study of Mental Health and Wellbeing reported that 21.6% of females saw a health professional for their mental health, compared with 12.9% of males.[3]

Here are some reasons why men may not seek support for depression symptoms:

• Men may not recognise the symptoms of depression.
• Men may not want to acknowledge that they have depression.
• Men may not want to open up to family, friends, or their GP about their feelings.
• Men may be worried there is a stigma related to mental health.
• Men may feel the need to tough it out and be able to cope on their own.
• Men may think that they should be able to ‘snap out of it’ with willpower.
• Men may use unhealthy coping behaviours to cover up the depression symptoms.

Depression can also put people at greater risk of suicide, which makes it even more important to get support.

Please remember that depression is treatable, and the sooner you recognise the symptoms, the quicker you can get support. Reaching out for support is a sign of strength.

If you are struggling and need support 24/7, you can call:

• MensLine Australia 1300 78 99 78
• Lifeline 13 11 14
• 13YARN 13 92 76

If it is an emergency, please call 000 immediately.

What causes depression?

There is no one cause for depression. It is usually caused by a mix of different factors:

• A stressful event or continuing difficulties can trigger depression. For example, relationship problems, job loss, financial stress, bullying, trauma, social isolation, and the death of a loved one.
• A family history of depression may put you at an increased risk. However, it does not mean you will develop depression.
• A medical condition or a chronic illness can contribute to depression through stress and worry.
• People who tend to worry a lot or have negative views are more at risk.

Symptoms of depression

Depression is more than feeling sad occasionally. If you are wondering whether you have depression, below are some common symptoms. Please note that people experience depression differently, so it is important to discuss your symptoms with your doctor or health professional. Depression is treatable, and people can go on to live fulfilling and happy lives.

Common symptoms of depression:

Mood

• Feeling sad, low, or down
• Feeling hopeless or helpless
• Feeling worthless
• Feeling numb or empty
• Feeling guilty and blaming yourself
• Unable to feel good or enjoy things that you usually do.

Thinking

• Negative thinking
• Being overly self-critical
• Believing you can’t cope and that things are out of your control
• Difficulty making decisions and thinking clearly
• Poor concentration and memory
• Feeling like you are a burden
• Thoughts of suicide or self-harm.

Behaviour

• Lack of motivation and energy
• Crying a lot
• Losing interest in activities you usually enjoy
• Withdrawing from your friends and family
• Problems getting along with people
• Increased use of alcohol or other drugs
• Increased risky behaviour
• Losing your temper more than usual.

Physical

• Change in appetite
• Changes in sleep patterns – difficulty getting to sleep, waking up in the middle of the night, or oversleeping
• Feeling tired
• Lack of interest in sex
• Headaches or stomach aches
• Feeling run down or physically sick.

Everyone experiences some of these feelings or behaviours from time to time. However, for people experiencing depression, the feelings are longer lasting, and if left untreated, it may get worse. Remember that help for depression is available, and the sooner you reach out, the sooner you will be able to start feeling better.

Treatment for depression

Like a physical illness, depression can be treated. However, there is no one way to treat depression. You may need a combination of strategies that include self-care, psychological, and medical treatments. The severity of your depression will also determine the type of treatment your health professional will recommend.

Below are some tips and strategies for coping with depression.

See your doctor

A good first step is to speak to your GP. Be honest and tell your doctor how you are really feeling. Your doctor can conduct a mental health assessment and advise on the best course of action. They may make a diagnosis, advise on treatment options, and refer to a specialist such as a counsellor, psychologist, or psychiatrist.

Your doctor may also do a medical checkup to make sure there are no other underlying health issues that may be causing your symptoms.

Therapy

Therapy strategies can help you to find better ways to cope. Psychological treatments can help to reduce negative thinking and create ways to improve your resilience.

According to the Australian Psychological Society, psychological treatments for depression can include:

• Cognitive behaviour therapy: Helps the person to change unhelpful thoughts and behaviours, which can contribute to depression.
• Problem-solving therapy: Helps the person gain mastery over day-to-day difficulties, stresses, and problems that might seem overwhelming.
• Behavioural activation: Increases motivation to help a person return to their usual activities.
• Interpersonal psychotherapy: Addresses problems in the person’s relationships and expectations about others that might be contributing to their mood.

You can search for a psychologist on your own. However, if you wish to get a Medicare rebate, you will need to see your GP first so that they can draw up a mental health treatment plan.

To see a psychiatrist, you will need a referral from your GP. Psychiatrists are doctors who specialise in mental health.

Self-care

When you are feeling low, here are some strategies that may help you feel better in the moment.

• Talk to someone you trust. Speaking to a friend, family member, doctor, teacher, or community leader can help you feel listened to and supported.

• Recognise and challenge your negative self-talk. For example:
  • Instead of, “I am hopeless”, use positive self-talk, “I am going through a tough period, but this will pass.”
  • Instead of, “I am worthless and can’t do anything right”, use positive self-talk, “I am a worthy person, and I am doing the best that I can.”

• Be kind to yourself. For example:
  • It is okay to take on less when you are not feeling like yourself.
  • Take regular breaks throughout the day.
  • Acknowledge and celebrate your achievements, big and small.

• Take a step back and put things into perspective. If you are overwhelmed by a situation, ask yourself:
  • Am I predicting a negative outcome based on limited information?
  • What is the probability of the outcome? Are there more realistic possibilities?
  • What practical steps can I take to manage the situation?
  • When have I successfully navigated a similar situation in the past?

• Practise mindfulness, relaxation or breathing exercises to help you feel less overwhelmed.

• Get regular exercise – it doesn’t have to be long or strenuous. Gentle exercise has the same mental health benefits as intense exercise.

• Remind yourself about the things you enjoy doing or give you a sense of achievement. You can set small goals to try and do one of these things and build up from there.
  • Things you enjoy might be sports, catching up with friends, listening to music, watching your favourite show, creating a piece of art, or building something.
  • Things that give you a sense of achievement might be making up the bed, cleaning the house, cooking a meal, gardening, running errands, studying, or completing work projects.

It is important to speak to your doctor to determine which combination of treatments and strategies will work best for you.

Helping someone who is depressed

If someone in your life is depressed, they may become withdrawn, irritable or closed off. Their withdrawal can be confusing and hurtful, particularly if you do not realise the person is depressed.

If you suspect your loved one or friend is depressed, here are some things you can do:

• Offer your support and understanding. Ask him how he is doing.
• Have a conversation with him. Be patient, non-judgmental, and listen to what he has to say.
• Invite him out. He may say no initially but let him know you are there for him.
• If he wants to get support, explore options with him. For example, you can help him find a GP or encourage him to call a mental health professional such as a MensLine Australia counsellor.
• Men with depression may be at risk for suicide. If he has thoughts of suicide, call a helpline such as Lifeline on 13 11 14 or Suicide Call Back Service on 1300 659 467. In an emergency, call 000 immediately.

 It’s okay to talk about sad feelings and depression

If you find yourself wrapped up in sad feelings and notice that little voice inside saying, “I feel depressed,” don’t ignore it. It’s important to reach out and seek support if you are struggling with prolonged feelings of sadness.

When you find yourself in this state, share what you’re going through with someone you trust. It can be a friend, family member, community leader, doctor, or mental health professional. You can start the conversation by saying, “I’ve been struggling with sad feelings lately,” or “I’m feeling a loneliness that I think might be depression.” It’s okay if it feels tough to get those words out at first. Please remember that you are not alone. Speaking up about what you’re experiencing is a courageous step toward feeling better. There are people who care about you, and they want to be there to support you.

Services you can contact

Helplines

• MensLine Australia 1300 78 99 78 – s free 24/7 phone and online counselling service for men.
• Lifeline 13 11 14 – a free 24/7 crisis support helpline.
• 13YARN 13 92 76 – a free 24/7 Aboriginal & Torres Strait Islander crisis support line.
• Suicide Call Back Service 1300 659 467– a free 24/7 phone and online counselling service for people affected by suicide.

Directories

• Healthdirect Service Finder – a comprehensive directory of healthcare professionals and services.
• Lifeline Service Finder – an online directory of free or low-cost health and community services available in Australia.

Online programs and apps

• MindSpot – a free, digital mental health clinic that provides psychological assessments, teletherapy, and online treatment courses.
• Black Dog Institute myCompass – a free online tool that can help you identify unhelpful thoughts, feelings, and behaviours and recommend activities that best match your needs.
• Smiling Mind – an app that has self-guided mindfulness and meditation sessions and a mental fitness tracker.
• Beyond Now Safety Planning – an app for people to make a step-by-step plan to help them stay safe when they are overwhelmed and having thoughts of suicide.

MensLine Australia is available 24 hours a day, seven days a week, with professional counsellors providing information and support for depression. Call us on 1300 78 99 78 or or click the floating chat button on the right to access online counselling. MensLine Australia is a free service.

In an emergency, please call 000. 

References

[1] Black Dog Institute https://www.blackdoginstitute.org.au/wp-content/uploads/2020/04/1-facts_figures.pdf

[2] Healthdirect Depression in Men https://www.healthdirect.gov.au/depression-in-men

[3] Australian Bureau of Statistics. (2020-2022). National Study of Mental Health and Wellbeing. ABS. https://www.abs.gov.au/statistics/health/mental-health/national-study-mental-health-and-wellbeing/latest-release.