Anxiety and depression in men

Men often put off getting support because they feel they are supposed to be tough, self-reliant and able to manage on their own. This can make it hard to acknowledge any health issue, let alone one that affects emotional wellbeing. But depression is a serious and common condition that is unlikely to get better by itself.

If you had a broken arm or a deep cut, you would not expect it to heal without help. It is the same with depression and anxiety: it is important to seek support.

How common is it?#

Anxiety and depression are common in men. On average, around one in eight men will experience depression and one in five will experience anxiety at some stage of their lives. Men are less likely than women to talk about how they feel, which increases the risk of anxiety or depression going unrecognised and untreated. Untreated depression is a high risk factor for suicide.

It is important to remember that anxiety and depression are health conditions, not weaknesses, and that effective treatments are available.

Signs and symptoms#

Anxiety is more than sweaty palms and butterflies in the stomach. Symptoms can include ongoing feelings of worry, fear and impending doom that are severe enough to interfere with work, relationships and sleep.

Symptoms of anxiety in men may include:

• a pounding or racing heart, excessive sweating and muscle tension
• restlessness, agitation, dizziness or shortness of breath
• insomnia and panic attacks
• frequent worry about what could go wrong, feelings of dread and catastrophic thinking
• problems with concentration, irritability and being overly alert to danger
• avoiding situations that trigger anxiety

While depression is often associated with sadness, in men it can also show up as irritability, anger, unnecessary risk-taking and increased use of alcohol or other drugs.

Symptoms of depression in men may include:

• loss of energy, lethargy or exhaustion
• changes in appetite, sleep patterns or sex drive
• feeling sad, nervous, irritable, angry or hopeless
• losing interest or pleasure in activities
• becoming withdrawn and isolated
• feeling worthless or guilty
• thinking about death or suicide

Getting help and treatment#

Your doctor is a good source of information and can discuss whether what you are experiencing may be anxiety, depression or both. They can also refer you to a psychologist, psychiatrist or counsellor. Any of these professionals can help you build an action plan, whether or not you are formally diagnosed.

Treatment options include:

• lifestyle changes, such as spending time with supportive friends and family, regular exercise, enough sleep, a healthy diet and cutting down on alcohol and other drugs
• psychological treatments, including cognitive behavioural therapy, which are effective for both anxiety and depression and are often recommended first, particularly for mild to moderate symptoms
• antidepressant medication, which can be an option for some people and can be effective for both anxiety and depression

Antidepressants usually take at least two weeks before they begin to help, and it may take time for your doctor to find the medication and dose that works best for you.

An action plan for anxiety and depression can cover a wide range of options, including exercise, stress management and improving your sleep. You may also be referred to a psychologist who can help you address negative thinking and difficulties in your relationships.

Taking action#

Some people think it is weak to admit they are going through a tough time, but if you have anxiety or depression you cannot just “snap out of it” or “pull yourself together”. There is more to it than that.

If you think you may have anxiety or depression and want to take action, start by talking to someone you trust. Keeping it to yourself can make things worse. Talk it over with a friend, partner, family member, colleague or your doctor.

There are many things you can do to look after your wellbeing, so find an approach that suits you:

• stay active and make small plans for the day, such as going for a run or talking to a friend
• include activities or hobbies you enjoy; even if you do not enjoy them as much at first, the pleasure should return if you persist
• look after your body by staying physically active, eating well and getting plenty of sleep
• try not to use alcohol or other drugs to block out how you feel, as this is not a positive long-term solution and can make things worse

Supporting someone else#

There are ways to help someone with anxiety or depression. It may be helpful to:

• let them know if you have noticed a change in their behaviour
• spend time talking about their experiences and listen without judging
• help them find reliable information and suggest they see a doctor or health professional, offering to help make an appointment or go with them
• encourage them to get enough sleep, exercise and eat well
• contact a doctor or hospital if they become a threat to themselves or others

It is unhelpful to:

• assume the problem will just go away
• tell them to “snap out of it” or “get their act together”
• stay away from or avoid them
• pressure them to participate in activities, or to mask how they feel with alcohol and drugs

If you or someone you know needs support, talk to a doctor or other health professional about getting appropriate treatment.

Stress is not the same as anxiety or depression#

When we talk about being stressed, we usually mean we are upset or tense about something happening in our lives. Stress is a normal part of daily life and is a natural physical and mental response designed to help us cope with emergencies. Some stress can be a good thing, helping us get motivated to get things done. Health problems from stress tend to arise when it is constant and does not let up.

If you are in an emergency, or at immediate risk of harm to yourself or others, contact your local emergency services.

Key points#

• Depression and anxiety are common in men and are unlikely to get better on their own.
• They are health conditions, not weaknesses, and effective treatments are available.
• Men are less likely to talk about how they feel, and untreated depression is a high risk factor for suicide.
• Treatment can include lifestyle changes, psychological therapies and, for some people, medication.
• Talking to someone you trust and seeing a health professional are important first steps.

Where to get help and trusted information#

For evidence-based global health guidance, see Source: World Health Organization (WHO).