Growing up, we heard things like, “real man do not cry”, “be a man”, and “stop acting like a woman.” While women are allowed to show their feelings and cry their eyes out over mundane things like not being able to use their favourite comb, men are told to shut down their emotions except anger.
The result is the world has had to suffer from a litter of emotionally stunted men, men’s mental health are so messed up that one hardly knows where to begin to fix things.
The good news is the world has since evolved. There are many emotionally and mentally liberated men in many parts of the world. However, more work needs to be done to break the stigma on men’s mental health. Men have suppressed their emotions enough. No more toughing it out or soldering on even in difficult times.
This article explores the complexities of men’s mental health and highlights solutions to a healthier, fulfilling life.
Overview of men’s mental health
According to the National Institutes for Health (NIH), depression and suicide are ranked the leading causes of death for men. Although both men and women suffer from mental health issues, men are often overlooked primarily because they have been conditioned not to talk about it due to several factors.
As a result, society expects men to be strong, stoic, and in control at all times. However, mental illness can affect anyone. Some common challenges include depression, anxiety, substance abuse, isolation, stress, societal pressure to perform and suicidal thoughts.
Although symptoms can vary from person to person, common signs of depression include feeling hopeless or helpless, loss of interest in activities once enjoyed, and changes in appetite or sleep patterns. Common signs of anxiety and stress include constant worry, fear, and nervousness, which can lead to physical symptoms such as muscle tension and increased heart rate or high blood pressure.
Untreated mental health issues can lead to other physical health issues like heart disease, stroke, and diabetes. They can also have negative impact on your family, friends, colleague or anyone around you.
With proper treatment, managing your mental health issues is possible and you can go ahead and live a more fulfilling life.
Stigma on men’s mental health
Now that we have established that men also suffer from mental health issues, question is why is it not taken so seriously? Why would majority of men having these issues not seek for help?
The simple answer is stigma. Stigma in this case refers to the negative attitudes towards a person experiencing mental health illness rooted in misperception that mental health is a sign of weakness. These misconceptions can lead to discrimination, rejection, mockery and other forms of negative attitudes that can escalate a man’s mental condition. There are various types stigma and they include:
- Social/cultural stigma: This is the most common type of stigma against men’s mental health. Culture is an integral way of life of certain people. In many cultures, men are often seen as demigods who should not show emotions except anger and aggressiveness. Any other form of emotion is considered a weakness. Hence, men who are found showing softer emotions like crying are mocked as weak men. As a result, any man going through some issues may find it difficult to seek for help for fear of being called weak.
- Professional stigma: This refers to when health professionals reinforce social stigma on their clients. For instance, a nurse who scolds a male client to “man up and stop crying like a woman” has reinforced social stigma on the man.
- Self stigma: Refers to when a man internalises social and cultural stigma. As a result, he may feel ashamed to publicly admit his mental health issues and seek help.
Breaking the barrier of stigma on men’s mental health
There is no faster way of breaking the stigma than speaking up. Women have overcome this challenge by igniting that “women supporting women” movement. However, there are not enough men speaking about the importance of nurturing their mental health. There is almost a lack of safe space where men are allowed to be vulnerable, without them appearing as “weak” or any less of a man or human being.
As a man suffering from mental health issues, you need to first acknowledge that you are suffering and you need help. Take a few minutes to ask yourself how you are feeling.
When you are able to admit your struggles and that you need some help, this is the right time to adopt some coping mechanisms such as the following:
Relaxation techniques
Take a few minutes to incorporate some stress management techniques in your daily routine. Yoga and meditation are life savers. For starters, yoga and meditation increases feelings of calmness and mindfulness. They allow you to feel less impulsive and more grounded through deep breathing. When you are feeling low, try these techniques and you will be alright.
Exercise
Exercise is a proven stress reliever. Research shows that exercise works to stimulate chemicals in your brain that reduce anxiety and promote relaxation. First, it helps pump up endorphines, the brain’s feel-good neurotransmitters. Hence, your mood will be improved leading to reduced stress.
So, do not just focus on toning those muscles when you hit the gym. Focus on improving your mental health by engaging in useful exercises.
Lifestyle changes
Mental health issues can make a man indulge in unhealthy eating and substance abuse such as alcohol and hard drugs. A change of lifestyle may make all the difference. Eat healthy, nutritious meals, avoid hard drugs, drink responsibly and if possible, avoid alcohol altogether. Making these lifestyle changes can aid better sleep and improved mental health.
Build a strong support system
Connecting with family, friends or a community with the same issues can help break the stigma of men’s mental health. Just knowing that you have someone out there who empathises or sympathises with your situation can be the solution you need.
Seek professional help
This is perhaps the biggest elephant in the room for men with mental health issues. For reasons explained above, they do not see the need to talk to someone about their feelings without appearing weak. If you are struggling with stress, anxiety, depression, or another mental health issue, it is best to reach out for help. Talk to a professional who can listen and make some recommendations. They can recommend treatments such as therapeutic exercises and even medications.
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