Content warning: This article discusses suicide. If you or someone you love is in crisis, reach out to the 988 Lifeline for help. This free, confidential resource is available by phone, text, or chat. Talking to someone can save your life.
We must address the alarming state of men’s mental health. Recent studies reveal a stark reality:
Men are 4x more likely to die by suicide
Men struggle to differentiate stress from depression
Approximately 1 out of every 10 men experience anxiety or depression (with less than half seeking treatment)
Even those who do seek help often find it inadequate. Men and stress are deeply intertwined, yet usually go unaddressed due to societal pressures and expectations.
Yet, this issue is still overlooked and not discussed nearly enough. It’s not all that hard to find people asking why mental health is important. Societal expectations and the pressure placed on men to be strong and self-reliant have been rampant for generations. Young boys were long taught to be unemotional, which caused many of them to bottle up their feelings out of fear of what others would think.
It’s time to break that silence and take men’s mental health seriously. One way to do this is by offering specific men’s mental health tips. If you’ve been looking for ideas to improve your mental health, keep reading.
1. Break the Stigma
There’s an undeniable stigma surrounding men’s mental health in our society, but we have the power to change that. Overcoming it means men need to reach out for help when needed. Acknowledging that mental health challenges don’t signify weakness and seeking help are powerful demonstrations of strength and self-awareness. By openly discussing our feelings and experiences, we can all contribute to dismantling the harmful and outdated belief that men must be stoic and emotionless to be considered strong.
How you can break the stigma:
Talk about mental health with trusted friends or family
Educate yourself on major mental health issues
Share mental health resources & promote mental health awareness on social media
Support others who you know are struggling
Challenge harmful stereotypes
2. Find a Healthy Outlet
Everyone needs a way to manage stress and anxiety. Discovering healthy coping skills can be empowering, whether it’s through hobbies, physical activity, or any other form of relief. Finding a constructive and effective way to process and release pent-up emotions is crucial for overall mental well-being, and it’s a journey worth embarking on.
Ideas to provide a healthy outlet:
Find a hobby
Get physical — running or biking are both great ways to relieve stress
Journal to process your emotions
Volunteer
Learn a new skill or craft
3. Prioritize Physical Fitness
The link between physical and mental health is well-established. Making fitness a priority not only enhances physical health but also releases endorphins, the feel-good hormone that boosts mood. It’s a commitment to your overall health that can alleviate symptoms of common mental health conditions like anxiety and depression.
How you can prioritize physical fitness:
Find a workout routine that works with your schedule so it’s easier to stick to
Try a variety of workouts and exercises to find something you like — weight training, swimming, and yoga are a few examples
Join a sports team
Take a fitness class
Get outdoors walking, hiking, or running
4. Connect with Other Men
Building and maintaining deep and meaningful relationships with other men in your life can profoundly impact mental health. Bonding with other men and having a support system helps you feel less isolated, which can reduce symptoms of anxiety and depression. The connections you make will ensure you have a safe space to talk without fear of judgment and can support your overall mental well-being.
“Unlike women, men have traditionally not initiated well-established community norms that encourage emotional connection and support. Men have also not been encouraged to talk about their feelings, stressors, or mental health struggles. For women, these emotional connections create a sense of community support and close-knit social networks. In contrast, many cultures promote ideals of stoicism and self-reliance in men, which can prevent them from seeking help when experiencing mental health challenges. The fear of being perceived as “weak” or “unmanly” often leads men to suppress emotions and internalize problems rather than share them with others, which, in turn, can lead to loneliness during mental health struggles.”
– Talkspace therapist Famous Erwin, LMHC
How you can connect with other men:
Join a men’s club
Find a men’s support group
Meet up with male friends or family regularly
Attend social events where you can meet new friends
Try to connect with coworkers to have support at work
5. Challenge Unhealthy Masculinity Norms
Most men have felt the weight of societal norms at some point. Even in today’s more enlightened society, it’s still a challenge to redefine strength and open up about mental health. It’s time to challenge these norms and create a healthier, more supportive environment for men. Breaking these norms can help men address issues like parental anxiety or fatherhood depression, which is often overlooked due to outdated perceptions of masculinity.
“Toxic masculinity is harmful to men; it promotes rigidity, emotional suppression, false control, and aggression. This mindset encourages the suppression of feelings, which can lead to increased anxiety, stress, and depression. When mental health issues in men go untreated, severe conditions such as substance abuse, violent behavior, and suicide can develop. Additionally, toxic masculinity discourages the formation of deep emotional bonds, resulting in increased vulnerability and isolation. These effects not only harm individuals but also have a profound negative impact on society.”
– Talkspace therapist Famous Erwin, LMHC
How you can challenge unhealthy masculinity norms:
Express yourself openly
Don’t dismiss other people’s emotions as weak
Encourage the men in your life to talk about mental health and their Openly and actively reject masculine phrases like” you need to man up” or “boys don’t cry”
6. Seek Professional Help When Needed
If you or a man you care about is struggling, remember that asking for help is a sign of strength, not weakness. It takes courage to recognize you need assistance, and it’s a crucial step towards better mental health. It’s normal to feel nervous and have anxiety about therapy, especially if you haven’t reached out. Still, professional help for mental health support can provide many ways to practice healthy outlets and mindsets.
Therapy offers valuable insight and teaches coping skills tailored to men’s needs. Talking to a mental health professional who specializes in your needs can give context to a specific symptom or health topics relating to men. Talkspace makes the process easy by providing convenient online therapy, all from the comfort of your own home.
7. Focus on Purpose and Goals
Having goals and a sense of purpose is beneficial for mental well-being. Setting personal or professional goals and working towards something meaningful can give you motivation and direction in your journey.
Reflect on long-term goals along the way, and above all, be kind to yourself if you experience setbacks.
How you can set and measure goals:
Align your goals with your personal values and passions for a deeper sense of purpose
Set both short-term and long-term personal and professional goals
Break larger goals into smaller, manageable steps
Reflect regularly on your progress and adjust goals if necessary
8. Balance Work and Life
How you can balance work and life:
Create boundaries around your working hours
Prioritize your personal time away from work
Schedule time for relaxation
Spend guilt-free time with friends and family
Take regular breaks
Use your vacation days
Take advantage of mental health days
9. Practice Mindfulness and Gratitude
Practicing mindfulness and gratitude can increase emotional resilience and reduce stress, which can help you feel more capable when dealing with mental health challenges. All it takes is to shift your mindset and meditate or reflect on things you’re thankful for. Promoting peace through mindfulness helps you stay grounded and in the moment.
How you can practice mindfulness and gratitude:
Start daily meditation
Do a breathing exercise routine
Keep a gratitude journal
Take moments during your day to pause and be present
Practice mindfulness every day
10. Strengthen Relationships
Strong, supportive, and nurturing relationships are key to mental well-being. They can offer emotional support and reduce feelings of isolation or loneliness in men. Invest in the friendships and relationships in life that give back to you.
How you can strengthen relationships:
Take the time to communicate with your loved ones regularly
Show how much you appreciate and support the people around you who are always there
Address conflict as soon as possible in an empathetic way
Make time for shared experiences
11. Accept Failure and Learn from It
Although failure is an unavoidable part of life, you don’t have to view it as defeat. Learning to accept the times you fail is an opportunity to improve for personal growth. These experiences help you overcome setbacks and face challenging times in the future.
Failure is a part of life, and learning to accept it is crucial for personal growth. Rather than viewing failure as a defeat, see it as an opportunity to learn and improve. Building resilience by embracing setbacks will help you face future challenges with confidence and a healthier mindset.
Find Strength in Seeking Mental Health Support
Though it can be difficult for men, taking care of your mental health matters, remember that reaching out for help is a sign of strength, not weakness. Improving mental health is an ongoing journey. You can boost your well-being by breaking the stigma, finding healthy outlets, nurturing relationships, and more.
While you can use many of these on your own, you should also be able to recognize when you need additional help. Talkspace provides a convenient and accessible way to work with licensed therapists who understand your unique needs from the comfort of your own home.
Every man deserves to feel healthy and strong. Contact Talkspace today to learn how you can improve your mental health.
Sources:
Suicide. National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/statistics/suicide. Accessed September 7, 2024.
Cornish EK, Bergner EM, Griffith DM. “They have said that I was slightly depressed but there are circumstances that bring that on”: How Middle-Aged and Older African American Men Describe Depression. Ethnicity & Disease. 2017;27(4):437. doi:10.18865/ed.27.4.437. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5720954/. Accessed September 7, 2024.
Men’s Mental Health | Anxiety and Depression Association of America, ADAA. https://adaa.org/find-help/by-demographics/mens-mental-health
Möller-Leimkühler AM. Barriers to help-seeking by men: a review of sociocultural and clinical literature with particular reference to depression. Journal of Affective Disorders. 2002;71(1-3):1-9. doi:10.1016/s0165-0327(01)00379-2. https://pubmed.ncbi.nlm.nih.gov/12167495/. Accessed September 7, 2024.
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