My father, an LCSW at Wasatch Behavioral Health, has done a specific “No Shave November” called, “Movember” for several years to support and focus on men’s mental health. With the previously mentioned judgement, it begs the question, where can you find help? There are many resources available to you. You are not alone. In my first blog post, An Intro to Mental Health, I mentioned the passing of three people by suicide. All three were men. The CDC states that 80% of suicides consist of men. There is a stigma surrounding men where they shouldn’t feel emotions the same way as women and that men should suppress those feelings. Many times this comes with judgement if you express them.
The Stigma Surrounding Men’s Mental Health
For many men, showing emotions can be met with the harsh judgment of society. From an early age, boys are often taught that being tough, stoic, and in control are signs of masculinity. As a result, expressing vulnerability, sadness, or fear can be seen as a weakness, leading many men to suppress their feelings. This stigma can create immense pressure, leaving men feeling isolated and misunderstood when they do experience emotional struggles.
Men are often more regularly expected to show anger instead of any other emotions more commonly seen as “negative.” When compared with the emotions men are taught to express, but women are not, anger is relatively more widely accepted as something men “should” experience.
The belief that emotions should be hidden can have harmful consequences. Men are less likely to seek help for mental health issues such as depression or anxiety, often leading to these problems becoming more severe. Additionally, this emotional suppression can strain relationships, limit self-expression, and even contribute to issues like substance abuse or self-harm.
It’s important to challenge the narrative that emotional expression is a sign of weakness. In reality, showing vulnerability is an act of strength, and emotional awareness is a key part of mental health. By normalizing open discussions about emotions, men can build healthier relationships with themselves and others. Embracing emotional expression allows for a deeper connection to one’s true self and promotes a more compassionate, empathetic society for everyone.
Signs of Mental Health Issues in Men
Men often face societal pressure to stay strong, tough, and composed, leading many to overlook or ignore their mental health needs. This culture of silence and emotional suppression can contribute to untreated mental health issues, resulting in physical and emotional consequences. Recognizing when it’s time to seek help is essential for preventing these issues from escalating. Here are some signs that it might be time for men to seek professional help for their mental health.
Persistent Sadness or Depression
Feeling down or sad from time to time is normal, but when these feelings persist for weeks or months, it may signal depression. Men may experience depression differently than women, often showing signs like irritability, anger, or a lack of interest in activities they once enjoyed. If these feelings continue, it’s important to talk to a professional about possible treatment options.
Increased Anxiety or Worry
If a man finds himself constantly overwhelmed by fear or anxiety, even in situations that previously felt manageable, it could be a sign of an anxiety disorder. This can manifest in physical symptoms like heart palpitations, dizziness, or trouble sleeping. Seeking help can provide strategies for managing anxiety and preventing it from taking over daily life.
Changes in Behavior or Routine
Noticing a significant change in behavior, such as withdrawing from social activities, neglecting responsibilities, or experiencing trouble with work or relationships, is a red flag. For many men, withdrawing emotionally or retreating into unhealthy habits (such as excessive drinking, substance abuse, or overeating) is a way of coping with stress or mental health issues. These changes often point to the need for outside support.
Difficulty Managing Emotions
Men often feel pressure to suppress their emotions, but bottling up feelings can result in emotional outbursts or mood swings. If you find it hard to control emotions like anger or frustration, or if you’re having trouble expressing yourself in a healthy way, therapy can provide tools to better process and manage emotions.
Struggling with Relationships
Mental health struggles can put a strain on relationships with family, friends, and partners. If there’s a noticeable change in your ability to communicate, connect, or maintain meaningful relationships, this could indicate an underlying mental health concern. Speaking to a therapist can help address the root of these challenges.
Thoughts of Self-Harm or Suicide
If a man is having thoughts of harming himself or ending his life, immediate professional intervention is necessary. This is a serious sign that mental health support is needed, and there are hotlines, such as the National Suicide Prevention Lifeline (988 in the U.S.), that offer confidential help around the clock.
It’s important for men to understand that seeking help is a sign of strength, not weakness. If you notice any of these signs in yourself or someone else, reaching out for support can be the first step toward improving mental health and reclaiming a sense of well-being.
Mental Health Issues for Men
It’s important for men to understand that seeking help is a sign of strength, not weakness. If you notice any of these signs in yourself or someone else, reaching out for support can be the first step toward improving mental health and reclaiming a sense of well-being.
Men face a range of mental health issues, many of which are influenced by societal expectations, emotional suppression, and stress. Here are some of the most common mental health issues in men:
Depression
Symptoms: Persistent sadness, loss of interest in activities once enjoyed, irritability, fatigue, feelings of hopelessness, changes in sleep or appetite.
Manifestation in Men: Men with depression often display symptoms like anger, irritability, or aggression instead of the more commonly recognized signs of sadness. They may be less likely to recognize or admit that they are struggling with depression.
Anxiety Disorders
Symptoms: Excessive worry, racing thoughts, irritability, physical symptoms such as restlessness, tension, and sleep disturbances.
Manifestation in Men: Anxiety in men may manifest as physical symptoms (e.g., muscle tension, headaches) or behaviors like avoiding social situations. Men may be less likely to express the emotional aspects of anxiety but might focus more on physical discomfort.
Stress
Symptoms: Difficulty concentrating, constant fatigue, irritability, headaches, and physical symptoms like chest pain.
Manifestation in Men: Men are often more likely to internalize stress, leading to burnout or frustration. Due to societal expectations to “be strong” or “man up,” men may avoid talking about or seeking help for stress.
Substance Abuse
Symptoms: Increased consumption of alcohol, drugs, or other substances; neglecting responsibilities; withdrawing from loved ones.
Manifestation in Men: Men may be more likely to turn to substances as a coping mechanism for emotional distress, often due to societal pressures to avoid showing vulnerability. Substance abuse can often mask deeper issues like depression, anxiety, or trauma.
Anger Management Issues
Symptoms: Difficulty controlling temper, frequent outbursts, or aggression that affects relationships or work life.
Manifestation in Men: Anger is often an acceptable emotion for men to express, which can lead to emotional suppression of other feelings like sadness or fear. This can sometimes manifest as unresolved anger or frustration, which may point to deeper emotional struggles.
Suicidal Thoughts or Behaviors
Symptoms: Feelings of hopelessness, withdrawal, drastic changes in behavior, expressing thoughts of death or suicide.
Manifestation in Men: Men are at a higher risk for suicide, partly due to societal expectations that discourage emotional vulnerability and help-seeking. Men are less likely to reach out for help, leading to tragic outcomes in some cases.
Eating Disorders
Symptoms: Unhealthy eating patterns, extreme concern with body image, binge eating, purging behaviors.
Manifestation in Men: While eating disorders are often associated with women, men can experience them too, particularly in cultures that place high value on body image or strength. Men may feel societal pressure to maintain a muscular body, leading to unhealthy dieting or over-exercising.
Self-Esteem and Identity Struggles
Symptoms: Low self-worth, difficulty defining one’s identity, feelings of inadequacy, constant comparison to others.
Manifestation in Men: Men often struggle with self-esteem due to societal pressures related to success, wealth, appearance, and family roles. These pressures can lead to feelings of failure or confusion about their purpose and identity, which can have long-term mental health effects.
These issues are often compounded by the societal expectation that men should “man up” and hide their vulnerabilities. As a result, many men may not recognize or seek help for their mental health struggles, leading to a cycle of emotional suppression and worsening symptoms. Encouraging open dialogue about these challenges and providing supportive resources can help men improve their mental health and overall well-being.
Resources for Men’s Mental Health
There are resources to help men struggling with their mental health. It is important to reach out when you need it and not just “push through” or “man up” when you are struggling.
Men’s Health Network
The Men’s Health Network provides a wealth of information on mental health topics specifically for men. It offers resources for recognizing mental health struggles, tips for improving well-being, and guidance on seeking professional help. Their website also features articles and statistics that highlight the importance of mental health for men.
The Movember Foundation
Known for its annual “Movember” campaign, the Movember Foundation is dedicated to tackling mental health and suicide prevention in men. It funds programs and initiatives aimed at raising awareness, offering support, and improving mental health outcomes for men worldwide.
HeadsUpGuys
HeadsUpGuys is a Canadian-based resource that focuses on mental health for men, particularly dealing with depression. The site offers practical advice, self-help strategies, and resources for men who are struggling with mental health issues, as well as information for those supporting them.
National Suicide Prevention Lifeline
The National Suicide Prevention Lifeline (now part of 988) provides confidential support 24/7 for anyone in crisis, including men experiencing mental health struggles. It’s a vital resource for immediate help when needed.
BetterHelp
BetterHelp offers accessible online therapy and counseling services, making mental health support available to men who may feel uncomfortable seeking in-person therapy. With a network of licensed professionals, it provides convenient options for those in need of therapy and mental health support.
Building Emotional Resilience
Building emotional resilience is key for improving mental health, and there are several effective strategies that men can adopt to become more emotionally resilient. One important approach is journaling, but there are other strategies to consider as well:
Journaling
Journaling allows men to express their thoughts and feelings in a private space, helping to process emotions and gain clarity on difficult situations. Writing about experiences, challenges, or even daily reflections can reduce stress, increase self-awareness, and promote mental well-being. It’s a way to get in touch with emotions without the fear of judgment and can help men manage their thoughts more effectively.
Take a look at the journals in our shop and read more about the benefits of journaling in my other blog post.
Building a Support Network
Developing close relationships with friends, family, or peers is vital for emotional resilience. Talking openly about challenges with trusted individuals provides emotional support, reduces feelings of isolation, and offers a sense of belonging. It’s crucial to remember that emotional strength isn’t about being alone; it’s about knowing when to lean on others.
Mindfulness and Meditation
Mindfulness techniques, such as meditation or deep-breathing exercises, can help men manage stress and anxiety by staying present in the moment. These practices can increase emotional awareness, reduce negative thought patterns, and foster a greater sense of inner peace. Even just a few minutes a day can be transformative.
I have touched on practicing mindfulness in a past post, if you want to learn more, take a look. I have a good friend of mine who started mindfulness last year and he was able to focus on his own mental health to grow and strengthen his emotional resilience.
Physical Activity
Regular exercise has a direct impact on emotional resilience. Physical activity, whether it’s a walk, a workout, or a sport, helps release endorphins that improve mood and reduce stress. It also enhances self-esteem and provides a healthy outlet for frustration or anger.
This is a popular outlet for men, and has also helped me build my physical and mental health.
Setting Boundaries
Learning how to say “no” and setting healthy boundaries is an essential part of emotional resilience. Men often feel the pressure to please others or take on too many responsibilities, but without proper boundaries, this can lead to burnout and resentment. Practicing assertiveness and respecting personal limits is crucial for maintaining mental balance.
Seeking Professional Help When Needed
Sometimes, the best way to build emotional resilience is to seek guidance from a therapist or counselor. Professional support can help men develop healthier coping mechanisms, explore underlying issues, and receive expert advice on managing emotions. Therapy can be a powerful tool for emotional growth and mental well-being.
By incorporating these strategies, including journaling, men can build a strong foundation for emotional resilience, leading to improved mental health and a greater sense of inner strength.
Final Thoughts
Men’s mental health is an issue that deserves our attention, support, and compassion. The stigma surrounding emotional expression and vulnerability has long hindered men from seeking the help they need, but it’s time for that narrative to change. By recognizing the signs of mental health struggles, accessing available resources, and committing to building emotional resilience, men can take control of their mental well-being and lead more fulfilling lives.
Remember, you are not alone. Seeking help is not a weakness; it is a courageous step toward healing and growth. Whether it’s journaling, connecting with others, or reaching out to a professional, every step you take is a step towards a healthier and more resilient version of yourself. It’s time to break down the barriers that keep us silent and embrace the power of emotional expression and support. For the sake of yourself and those you care about, let’s prioritize mental health and take the necessary steps to heal. Your journey to emotional resilience starts today.