Mental health for men is a very important journey, but it’s often an overlooked health concern.
The slogan “real men don’t cry,” is a wrong and dangerous myth that has taken root in our society, making men believe that, the only accomplished way to deal with emotions, is to pretend as if they do not exist.
Yet, they struggle with mental health as they have historically been discouraged from seeking mental health support because it is perceived as a sign of weakness attributable to women. This, of course, is unhealthy.
Baby steps can lead to significant positive changes if you are ready to make your mental health a priority.
Striving to build a more inclusive and supportive society for our men, means it’s time to rethink traditional masculinity and embrace a new era of emotional expression and vulnerability.
From time, men have been conditioned to conceal their true feelings and struggles, leading to alarming rates of mental health issues and in the extreme- suicide.
It is the major reason men are now encouraged to break free from harmful gender stereotypes and embrace their authentic selves. This will help pave the way for improved mental well-being and a brighter future.
This article will explore practical ways to improve men’s mental health, from fostering open conversations, to promoting self-care and seeking professional help when needed.
★Open conversation:
Men should be encouraged to express their feelings including creating a safe space for them to discuss their mental health without being judged.
★Exercise and physical activity:
Regular exercise like walking, running, cycling, hiking, swimming or high-intensity interval training can help to reduce stress and boost mood as multiple research studies show that getting 20 minutes of physical activity 3 times a week, reduces the risk of depression and anxiety.
★Mindfulness and meditation:
Constant mindfulness practice will help to calm the mind, reduce stress and improve mental clarity.
★Seek professional help: Men are encouraged to seek therapy or coaching when needed.
★Build strong relationships- Being a social being, it’s imperative to have a good social support group, who, may be family or friends (positive minded people). Foster and nurture healthy connections with family, friends, and community.
★Healthy sleep habits: Invest in quality sleep; 7-8 hours of sleep is recommended per night for mental rejuvenation.
★Nutrition and diet:
Always make sure you fuel your body with a balanced diet rich in fruits, vegetables whole foods, omega-3 fatty acids and lean protein.
Reduce your alcohol intake, sugar processed food and refined carbohydrates.
★Leisure activities:
Get engaged in hobbies and creative pursuits to reduce stress and boost mood. Engage in a hobby that can support your mental well-being such as cooking, reading, woodworking, gardening or watching movies.
So, try making time for the activities you enjoy.
★Reduce stigma:
Encourage men to speak up without fear of judgment or shame.
★Practice the act of gratitude:
Reflect on positive experiences and express gratitude on a daily basis
★Take breaks:
Be deliberate in making time for relaxation and self-reflection.
★Seek support groups:
Join community groups that are focused on mental health and wellness.
★Prioritize relaxation techniques:
Learn techniques like deep breathing and progressive muscle relaxation.
★Monitor mental health: Regularly check-in with mental health professionals- It’s a sign of strength to talk about it with your doctor or therapist as they recommend medication, therapy, coaching or other lifestyle changes to help you feel better.
Talking about your mental health and prioritizing your mental well-being is a great way to take care of your body.