64 | www.Ups tatePhys i c i ansSC . com | www.Hea l thL i nksUps tate. com “The golden rule in the work I do is as soon as we recognize an issue, we acknowledge it,” Cowan said. “Men are chronic minimizers, always saying that something is not a big deal. I suggest that we resist that tendency. We need to truthfully admit that we are struggling, because if you keep doing the things you’re doing, you’ll continue to struggle.” Another suggestion is to fight the urge to isolate. “As we get older, life’s demands increase, and it takes so much intentional effort to make plans. Over time, it becomes easier to just not. The longer you stay in your comfort zone, the harder it is to get out of it,” said Cowan. He also noted that recognizing that your depression is “a liar” can bolster your well-being. “Depression is an excellent liar and terrible influence. It tells you to stay home, to drink more, that no one needs you, that you don’t provide worth,” Cowan explained. “Call it out. Call it a liar and prove it. Don’t stay home. Accept the invitation to meet with friends, to talk to someone. Know that you may not enjoy it but go anyway. Give it just five minutes and see if socializing offers some relief.” Exercise is another mood booster. “And look, I’m going to say this. It’s a discussion I have with all my clients,” Cowan pointed out. “Being dedicated to exercise is a superpower in the fight against depression. The science is clear. Exercise boosts serotonin and offers a mental reset. Exercise also helps regulate emotions. If you’re low on energy, go to the gym. You don’t have to have a marathon workout, even just 15 minutes can help.” Simply standing tall can reinforce an improved mood as well. “Posture – it’s so simple, but depression can literally push us down, have us slumped over and looking at the ground,” Cowan added. “Intentionally standing up straight, opening our shoulders and having a good stance puts us in a position to feel dignified. It can be empowering if done in the right way.” HOW TO ASK FOR HELP Ultimately, no matter what steps a man takes toward bettering his mental and emotional health, he needs to break free from the belief that asking for help is a weakness, both Cowan and Reuger noted. Men need to ask for help before the burden of their feelings becomes dire and inescapable. “Every man is different, and each is raised differently as to what strength looks like. I get that. But the strongest thing we can do is acknowledge that we can’t do this on our own,” said Cowan. “Our friends and family are invested shareholders in our lives, which means that there are hundreds of people that will empower you to live the life that you want. To invite someone in to be a partner in supporting you is brave and, frankly, it’s critical.” “There is strength and bravery found in asking for help,” Reuger added. Resources: National Suicide Prevention Lifeline: 988 SCDHECDMH: hope.connectsyou.org DEPRESSION IN MEN By the Numbers More than 3 MILLION MEN in the United States have panic disorder, agoraphobia, or any other phobia. Over 6 MILLION MEN suffer from depression per year, but male depression often goes underdiagnosed. Though men account for about 10% OF PATIENTS with bulimia or anorexia, men with an eating disorder are less likely to seek professional help. 2.3 MILLION AMERICANS are affected by bipolar disorder and an equal amount of men and women develop the illness. The age of onset for men is between 16 TO 25 YEARS OLD. Sources: Mental Health America: mhanational.org. One of the leading causes of disability in America is schizophrenia. Approximately 3.5 MILLION PEOPLE in the United States have been diagnosed and 90% of those who are diagnosed by AGE 30 are men.
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