You may be struggling with depression and not know it. Here are some of the signs to look out for if you suspect you’re dealing with depression:

1. Lack of pleasure in things you usually find pleasing

2. Significant weight loss or gain

3. Feel sad a lot of the time, for prolonged periods of time

4. Feeling unclear, fuzzy or lacking attention; inability to concentrate

5. Irritable, angry or generally unhappy

6. Feeling worthless

7. Excessive guilt

8. Feeling flat or unmotivated

It’s difficult to actually admit that it might be depression that you’re suffering from. Sometimes, we write these symptoms off to other things, such as stress or interpersonal problems we’re dealing with. For men, it’s harder to put the signs of depression together and admit that they’re depressed; culturally, depression implies a sign of weakness or inferiority, so many men who struggle with depression make it worse by hiding it or putting off treatment.

There is help for depression. A combination of antidepressant medications and professional counseling will help. A change in lifestyle, whether that’s more exercise, better sleep, social support, better dieting and nutrition, or investment in more meaningful activities or deeper relationships also ease the pain of depression. Depression is a multi-facted problem, with many possible causes and treatments. But, first, simply admitting that there’s a problem is the first step.

I think about happiness a lot. I think about it around this time of the year quite a bit, as happiness and the holidays are so closely wedded. I meditate on the nature of happiness, and how we go about seeking it.

Happiness can come from finding meaning: in the work we do, in the friendships we create, and in the intimacy we deepen with our partners. It comes when the roads of the imaginary and reality merge.

Happiness can come from being present: to ourselves, to our thoughts and to our emotions. Being present and undoing the destructive emotions and thoughts that lead to destructive behaviors can lead to happiness. Quieting the self-destructive voice inside our heads, and learning to deal with the pains of life as they arise - and not continually pushing them aside - will lead to being happy.

Happiness comes from the little joys in life, not from always trying to get somewhere or grasping at trying to accumulate more stuff. We’ve tried that as a society, and it’s gotten us into an epidemic of mental health suffering. And medications don’t always help make us happier.

Happiness is about “knowing thyself”; it’s about developing a compassionate eye back at oneself, and learning to accept oneself as one is. It’s about ceasing to compare ourselves to others for a change, and even to stop comparing ourselves to ourselves. Compassion comes when the voice of comparison quiets down.

There are a lot of distractions to happiness, especially during the holiday season. We’ve seen where our surge to happiness has brought us: into the worst economic crisis in 70 years. We buy more, and crave more, and buy more, and never manage to fill ourselves up with more, now matter how big our appetite grows. We seek solace in self-help wisdom, and cultural gurus, yet things don’t always seem to get better.

Happiness is being away of our mortality, yet not succumbing to the fear of it. It’s being aware that our days are numbered, which encourages us to enjoy our relationships, be mindful and enjoy the fleeting nature of things: good music, colors, delicious food and the mystery of nature.

Happiness is there for the taking. It’s those self-imposed obstructions that, with presence and awareness, can free us from the suffering and neurosis that keeps us stuck.

Why do men in pain hold it in up until the last minute, and then seek out help when the damage has been done? Are men naturally predisposed to pain aversion? What would happen if men were to more proactively seek out mental health counseling or therapy before an otherwise manageable problem ended up destroying them?

Men are beings not socialized to seek out resources and social support the way women do. Women can seek out the comfort and support of friends and family, whereas men tend to hide and obscure their pain in private. A lot of this has to do with the stigmatization of what it means to be a man in our culture. Men are taught, from an early age on, that “real men don’t cry”, and to stuff our emotions and shift into mastery or accomplishment mode to overcome adversity and get things done in the world.

The effect is that problems fester and grow, like mushrooms growing in the dark and dampness of a dead tree. Without light, these problems will get larger, be they marriage problems, work-related issues or general mental health issues.

Depression has many causes, but it gets exacerbated by this effect. Depression can be treated by medications and/or therapy or counseling, but many men succumb to “suffering in silence” and don’t seek it out until facets of their life start to crack at the foundations. They choose to seek pain alleviation when things are bad, and possibly irreparable.

Seeking out a professional counselor for help, and stepping out of denial and stigmatization, are huge tasks for men to do. Often, it’s the bulk of the work just getting there to want help. Seeking out that help proactively is critical in learning the skills needed to learn to help oneself, so that life can get easier, relationships better, and quality of life can be improved.

(Press Release)

13 DAYS OF A MERRY CHRISTMAS…RELATIONSHIP!

Men’s Counselor Jason Fierstein Gives 13 Tips to Help Relationships Survive the Holidays

November 30, 2009- Phoenix, AZ – With the holiday season in full swing, emotions, tempers and tantrums can flare. Jason Fierstein, owner and founder of Phoenix Men’s Counseling, has created 13 humorous but practical tips to help all relationships survive this sometimes tumultuous season.

Tip #1 – Avoid Heat Seeking Land Mines! - Every couple should have a strategy between each other on how to troubleshoot potential road hazards; the father that always criticizes, the perfectionist mother-in-law . Anticipate behavior so you and partner know not be REACTIVE. Remember, alcohol and sugar combined can help set off those land mines.

Tip #2 – Pigskin Planning – Communicate with your partner ahead of time how each social scenario is going to play out. For example, first there will be dinner, then everyone gets up from the table and watches football, then there is an intense discussion of what movie to go see…etc. Let your partner know what to expect so that he/she can anticipate what is going to happen.

Tip #3 – Be A Yes Man – Be a “Yes” man especially if you and your partner are hosting festivities in your home. Be aware that this will be a stressful time for your spouse, girlfriend or partner. Get into customer service mode… you can’t lose with “how can I be of help.”

Tip #4 – Don’t Let Credit Cards Pull Your Sleigh – Have the holiday budget talk with your partner. Sit down and come up with a gift giving strategy. Figure out how much you are going to spend per each person and discuss and agree on the budget before shopping.

Tip #5 – The Holidays Can Gobble You Up – there are so many ways that they holidays can erode good will, just trying to find a parking space in a busy mall, can raise ire and frustration. Allow yourself plenty of time to accomplish the tasks at hand and be mindful of keeping realistic expectations.

Tip #6 – Prevent an FUI – Family Under the Influence – The word libation is a word close to liberation and verbal liberation can cause a lot of family strife. You may get yourself in a verbal situation that can become triggers for old family issues. Make a pact with yourself and your spouse or partner to an alcoholic drink maximum (before drinking begins) and vow to not let others who are drinking push your triggers.

Tip #7 – Does This Dress Make Me Look Fat? – Men need to be sensitive to the fact that a woman’s physical appearance and perceptions are highlighted during the holidays. Be complimentary and sincere…and don’t even think about mentioning any holiday weight gain!

Tip #8 – In Case of An Emergency Break the Glass – have an exit strategy with your partner. A key word, phrase or tug of an ear to let the other know that you are at your family, office or holiday party limit and it is time to go.

Tip #9 – Stay in DMZ (the Demilitarized Zone) – Agree to stay on neutral ground whether with family or co-workers. Don’t ask questions or bring up topics that are going to invite pain or conflict. Remember alcohol exacerbates every situation and often not in a good way.

Tip #10 – Call A Delay of Game – If conflict begins, give yourself five minutes to re-center. Don’t buy into the conflict.

Tip #11 – Saddle Up Your Parenting – if you have children don’t let the kids manipulate you or your spouse or partner.

Tip #12 – Check the Pressure Cooker – check-in with your spouse or partner to make sure the pressure of the holidays isn’t negatively affecting them. Do a status check for depression, loneliness, or despair. Offer help, love and support to offset these attributes.

Tip #13 – Embody Your Inner Jimmy Stewart – “It’s A Wonderful Life” – have an attitude of gratitude, ENJOY family and friends, practice random acts of kindness and remember to CELEBRATE the holiday season.

Jason Fierstein is owner and founder of Phoenix Men’s Counseling which focuses on men’s mental health and relationship and marriage issues. Phoenix Men’s Counseling is located at 668 N. 44^th Street, Suite 300 in Phoenix. For more information, visit www.phoenixmenscounseling.com or call 602-309-0568.

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A friend asked me this really great question: “What are the specific challenges that men face in relationships at during each decade?” The question naturally led me to want to blog about it, and share it with you all. I accounted for three periods: 20’s, 30’s and 40’s, as these are generally the periods of life I work with, but feel free to add your own experiences/other decade challenges.

20-30’s: Still settling down, and finding themselves. Work and jobs are sporadic, so lots of long-distance relationships and conflict as a result. Guys in their 20’s are still into hooking up and partying, so they’re looking more for women who fit this bill (generally). Some get married, but are unhappy because the marriage is too early, or it wasn’t right for them (maturity levels low).

30-40’s: Settling down, getting married and having children. Guys have to deal with their lost youth and death of the “wild horse” mentality. Some guys hold onto youthful entrapments, such as partying, alcohol, video games, etc., which creates relationship/marriage tension and fighting this way. This is where the communication problems and issues start to ferment, for problems later into the next stage. Not knowing how to deal with everything: being a new dad, added responsibilities with their work/careers, and juggling it all creates stress and relationship strain. A lot of guys tend to start having problems, because they didn’t learn how to take care of themselves earlier on, or didn’t really have a need to take care of anyone else (e.g. wife, kid) other than themselves.

40-50’s: Kids are growing, and problems have fermented another decade. Couple has drifted away from each other, and the problems that have arisen in the 10-15 years since marriage have been avoided, or not dealt with. Money, things, trips have all been used as “happiness surrogates,” and are employed to stave off dealing with the real problems of unhappiness, sexual problems, loss of love, etc. Some men start to have affairs (although earlier stages, too) or lose themselves in other diversions other than their marriage, because that’s what they know, and that’s what culture encourages (alcohol, sports, video games, porn, etc.). Couple needs to reinvent their marriage, and create a reason to be together, other than “for the kids”. Men will also lose themselves in work and career, which is a socially-sanctioned place to go, yet slowly erodes a relationship over time. A lot of men who over-identify themselves with their work and careers unconsciously avoid their wives and their problems by dedicating themselves to their work. Phsycial problems can start to manifest as a function of problems not dealt with, with leads to depression, stress, pain, fatigue, etc. The body speaks, even when men are not.

Without a rudder, it becomes really difficult to steer our boat. We get tossed about on the seas, swing this way and that. The sense of direction is lost, and our journey is haphazard and without focus momentum.

Finding purpose — whether that be in our relationships, work, play or friendships — is outfitting your boat with a rudder. Actions and behaviors become intentional, and they become filled with a focused purpose. No longer are we just victims of circumstance or of our own lives.

Many people without that purpose, without that inner knowing, enter and exit situations within their lives in a very indiscriminate way. Without purpose, we are left to our impulsive mind to take over. And often times, that impulsive mind makes decisions for us that are not aligned with our deeper and truer purpose. We get into relationships that we look back on and think, “That was really not good for me in the long run.” we take jobs that we don’t really want to take, and spend money in places that we don’t really mean to.

Developing purpose is like bringing a high-powered laser into the equation. We have a very powerful tool in which to create a focus and energy to direct towards those people, places, and experiences that will enhance our sense of purpose, and fulfill those ideas about how our lives should be led, which makes us happier.

Connecting to that purpose — not just identifying it — is just as important. Learning how to connect regularly to that which brings us purpose is critical to our success and our happiness. Creating a regular relationship with those things that bring us purpose reinforces our sense of purpose and continually teaches us how to spend our precious time, energy and resources. What’s just as important is to identify those roadblocks and barriers to finding our purpose, which in some cases, can be just as much of a pursuit as going directly after our purpose.

A lot of counseling clients that I talk with have difficulties knowing how to take care of themselves. They are so busy taking care of work, family, money and other life stressors that they don’t have the time or the know-how to develop and practice good self-care techniques.

One of the most important ideas to understand is your personal threshold point. At what point do you start to show wear and cracks? Can you recognize when you get to that point? More importantly, how can you remedy those issues before they really start to affect your mind and body wellness?

That personal threshold point is different for every person. Developing an understanding and clear self-awareness about when that point arises is the first step in practicing self-care. Some people have a very high threshold for stress; others start to show wear earlier.

For men and women alike, the concept of saying “no” is one contributing factor to practicing better self-care. We live in a very demanding culture — one that expects constant multitasking and perfectionism. Being able to say “no”– even when our environment beckons that we say “yes” - is a practice in honoring and respecting yourself. It’s knowing your limits, and it’s not giving out more than you can give, which erodes one’s ability to give anything at all.

Another way to understand self-care is to know what blocks or barriers come between you and the healthy image of you in your mind. We can all agree that eating well, exercising, practicing spirituality or contemplation, and the like, are all positive pursuits on the road to self-care. But, what’s more interesting is how we limit ourselves from the inside with negative self-talk.

What negative messages or beliefs keep you in a state of procrastination or lack of motivation? How do you undermine your own efforts, and keep yourself from the ideal healthy you in your mind? I think those questions are much more relevant, because we need only to listen to our culture which tells us to eat better, exercise daily, be happy… we know all this, and yet sometimes we don’t always do what we know is best for us in the long run.

Practicing good self-care is very important, but understanding our motivations and intentions, as well as the roadblocks and barriers to our own success, is even more important. If we create the right motivations and intentions, we are laying a solid foundation for the continued practice of good self-care over the course of a lifetime.

Phoenix Men’s Counseling - some of the benefits!

- Learn better communication with your wife/ girlfriend
- Feel more appreciated
- Get “in sync” again with her
- Break the “suffer in stoic silence” mode
- Generate energy, fun and laughter
- Lower stress and reduce tension
- Less “thinking too much” about your problems - get out of  your head
- Get help for your depression & start feeling better
- Stop avoiding!
- Be more productive on the job
- Cool your angry feelings
- Get the respect you deserve from others

I specialize in working with men who are struggling in all aspects of their lives: in relationships, in work, with money and with self-image and self-esteem issues. I am a therapist that understands the unique and complicated issues that men might not feel comfortable talking about with a general counselor. I work with guys in Phoenix, Scottsdale, Tempe, Chandler and surrounding areas. Give me a call, or e-mail directly through my website to find out more information about my services.

People often talk about their moment of clarity when they shift into a higher awareness about how to tackle the problem. Some call it their “aha” moment. Some are less certain about what changes have come about but know something is different in the way that they approach a problem.

This process of illumination is different for all, and as varied as there are people experiencing change. It’s a very personal and subjective experience, but transforms both inner and outer environments in a profound way.

How do you jump from “tree-to-forest” perspective in your own life? Concerning the important changes that you have made in your own life and relationships, what has the illumination process consisted of for you? How have you made the changes in your life that have brought you improved awareness and success?

We know when we have achieved the forest perspective when things in our life (subtle or not) begin to take effect. Our loved ones respond to us differently. Maybe we feel less stressed. We can experience moment to moment happiness for once without mentally living in the future. Or maybe we can learn to stop being so hard on ourselves and develop a little more patience and gentleness.

“Nice guys” in love often find themselves playing the role of the hero, or the savior, to the women that they become involved with in relationship. These nice guys guys often seek out women who are “broken birds,” or relationship partners that are attractive because their flaws create an attractive project to the nice guy hero.

So many men fall into the hero role, and end up creating a lot of relationship misery for themselves. This is not a truly loving relationship; this is a neurotic relationship that serves to reinforce the nice guy’s identity about needing to be needed. When a nice guy is needed by a broken bird, it makes that guy feel wanted, needed, and special.

Broken birds can often never be fixed, although they may look very appealing and beautiful on the outside. The appeal to be with or fix a broken bird blinds most nice guys to what’s really going on. It prevents true relationship, in the sense that two people are relating to each other as full human beings, and not as roles being played. Nice guys and broken birds interact with only versions of themselves, and not as people in love. It may feel like love, but it’s codependency.

As long as the nice guy is committed to trying to fix the broken bird, he is doomed to fail every time. Like I said, broken birds cannot be fixed. But when they do get fixed — if that happens — then that upsets the equilibrium of the relationship. When one person does something different, the whole system is forced into changing itself. What does this mean? Well, if you’re a nice guy with a broken bird, you will be forced into needing to learn how to reinvent your relationship with your partner. Or, just as often, the broken bird will end up mending its wings and flying away, unless the nice guy does first.

That latter scenario would entail a major change in the way a man redefines himself, and that would mean to lose the hero’s cape. He would need to learn how to have a meaningful relationship without needing to fix or man and his partner, and these are structural changes. So long as these structural changes go unattended, the attraction or seduction to engage in a relationship with a broken bird is highly tempting.