You’re not lying awake devastated. You’re just noticing that the things that used to interest you don’t anymore, the people you used to call don’t get called, and you’ve gotten good enough at faking normal that nobody’s asked if you’re okay in a while.
It looks like irritability. It looks like working more instead of less. It looks like a guy who’s technically fine on paper and quietly isolated in every room he walks into. Isolation is both a symptom and a cause here: the less connected you feel, the worse it gets, and the worse it gets, the harder connection feels to reach for.
Less a mood chart, more figuring out where the disconnection actually started, and why reaching back out feels harder than it should. The bigger lever is often the group work below: proving to yourself, out loud, in front of other men, that you’re not as alone in this as it feels.
Individual therapy can help you understand what’s happening. It can’t fully replicate the experience of saying something hard out loud to another man and watching him nod instead of flinch. I run several men’s groups for exactly this reason: isolation doesn’t get solved in isolation.