5 Changes Men Can Make to Start Climbing Out of Depression
Depression in men is often hidden behind long workdays, silence, or the pressure to “just deal with it.” But here’s the hard truth I share with every client I work with:
Nothing changes unless we make changes.
This isn’t about blaming yourself for how you feel. Depression is complex—sometimes rooted in biology, life events, trauma, or exhaustion. It doesn’t always look like sadness, either. For men, it might show up as anger, numbness, withdrawal, or a relentless drive to stay busy.
There’s no single fix. But there are small, doable steps that can lead to real change. These are the five areas I encourage men to examine and adjust when they feel stuck:
Sleep: Build a Solid Foundation
Creating a consistent sleep and wake schedule is one of the most impactful first steps. The goal is to get 7–9 hours of quality sleep each night. If you work shifts or have an irregular schedule, structure and creativity are key—perfect sleep isn’t the goal, but consistent rest is.
Relationships: Don’t Go It Alone
Isolation is a common reaction to depression, but connection is essential to healing. Start by making a list of people you trust. Then aim for one small daily interaction—send a text, make a quick call, or say yes to coffee. Little moments of connection add up.
Food: Fuel Your Body and Brain
Depression affects hunger and fullness cues, making it easy to skip meals or overeat. The goal isn’t restriction but structure and awareness. Eat regularly, include foods you enjoy, and try to stay present during meals. If eating feels like a daily struggle, connecting with a dietitian who practices intuitive eating can be helpful.
Movement: Start Where You Are
You don’t have to run a marathon. A walk around the block, stretching in your living room, or playing catch with your kids can all make a difference. If you can, get outside or move with a friend—changing your scenery and staying active can gently shift your mindset.
Work: Redefine Your Relationship with It
Ask yourself if your job is supporting your mental health or contributing to burnout. Some days, the win is just getting through. Other times, you may need to step back. If possible, use PTO or take a mental health day to reset and recalibrate.
You Deserve Support—Let’s Talk About It
You don’t have to white-knuckle your way through depression. Working with a therapist can help you make sense of what you’re going through and create a real plan for change.
If you're in Georgia, Momentum Collection offers therapy services in Fayetteville, GA—including support specifically for men navigating depression, stress, and major life transitions.
Taking the first step is often the hardest—but it’s also the most powerful.