On an ordinary afternoon, Mr. Zhang, who was in the office building, had a haggard face, his eyes were bloodshot, and his mobile phone rang to ask about his grandson's study and his father's condition, and the other end of the phone was full of concern and worry.
After hanging up the phone, he received another message from his wife, urging him to finish the company affairs as soon as possible and go home to review his homework with his children. At this time, Mr. Zhang's heart seemed to be pressing a boulder, and he couldn't help but ask himself: "Can I really hold on?"
Everyone around him thought that he was the pillar of the company, with a successful career and a harmonious family, but no one knew that he often tossed and turned in the middle of the night, unable to sleep, and had to deal with heavy work and family responsibilities during the day. This "silent struggle" made him more and more confused, whether he was gradually sliding into the abyss of depression?
01. Depression "comes to the door" or is related to 4 factors
Stressful life: In middle age, men often experience some of the toughest stressors of their lives. They may be the leaders or business backbones of the company, as well as the breadwinners of the family, dealing with fierce competition in the workplace and taking on the responsibility of supporting the elderly and raising children.
This kind of life pressure is like a mountain, so heavy that people can't breathe. If you are in a high-pressure state for a long time, if you fail to find a suitable way to relieve it, the stress will snowball, which may eventually lead to persistent low mood and depressed mood, which in turn will induce the occurrence of depression.
Sleep quality problems: Many middle-aged men put too much energy into work, coupled with family chores, often sacrificing normal sleep time. In the long run, you may fall into a serious insomnia dilemma.
Long-term insomnia will not only aggravate anxiety and reduce work efficiency, but also have a negative impact on the entire physiological function, reduce the body's resistance and make it more susceptible to various diseases.
Malnutrition and deficiency: As we age, middle-aged men's digestion and absorption capacity will weaken, coupled with busy work and irregular diet, which often leads to insufficient or unbalanced nutrient intake, especially a lack of nutrients that are vital to the nervous system.
Deficiencies in these nutrients can directly affect brain function, leading to decreased mood regulation and an increased risk of depression.
Thyroid decline: Subtle changes may occur in the functioning of the endocrine system after middle age, with thyroid decline being a common phenomenon.
Thyroid hormones have an important impact on the body's metabolism and mood regulation. When the thyroid gland is low or hyperactive, it can indirectly trigger a range of psychological and physical problems, including depression.
02. Recommendations for the prevention of depression in midlife
Manage stress effectively: Be clear about your life and work goals that are both challenging and realistic, and avoid setting too high expectations for yourself that can lead to excessive stress.
Learn to confide and share: When you encounter troubles, talk to relatives, friends or professional psychological counselors to share your inner feelings and reduce your psychological burden.
Cultivate hobbies: Divert your attention through reading, traveling, sports, painting, etc., to achieve the effect of releasing stress.
Regular time off and rest: Make sure you have a certain amount of time each year for time off and self-relaxation, so that you can combine work and rest.
Improve sleep quality: Try to maintain a fixed sleep time and wake up time, and follow the biological clock. The bedroom should be quiet, dim and at a comfortable temperature to help you fall asleep quickly.
Relax before bedtime: Avoid using electronic devices half an hour before bedtime, and choose to soak your feet, read, listen to soft music, etc.
Seek professional help if necessary: If you have severe insomnia symptoms, you should seek medical attention in time and receive treatment according to your doctor's instructions.
Ensure adequate nutrition: Ensure a balanced daily diet rich in vegetables, fruits, whole grains, high-quality protein sources, and moderate amounts of healthy fats.
If possible, regular blood tests can be done to check for a nutrient deficiency and supplement appropriately under professional guidance.
Pay attention to physical health: especially for the examination of important physiological indicators such as endocrine system, including thyroid function, early detection and early treatment of potential health risks.
In their daily lives, middle-aged male friends should not only pay attention to their internal emotional management and mentality adjustment, but also strengthen external behavior change and quality of life improvement, so as to form a scientific rhythm of life and a positive attitude towards life.
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