Men’s Mental Health: Where to Start

For generations, men have been lied to. They’ve been told to “man up” and “deal with it.” They’ve been told that showing emotions and asking for help is a sign of weakness.

The truth is, pushing pain away, ignoring distressing thoughts, and refusing to ask for help only lead men to worsened symptoms and suffering.

In this article, we’ll talk about the stigma that’s stopping men from receiving the care they need, options that men have, and self-care tips for men.

Why Men’s Mental Health Matters

Mental health affects everyone, regardless of gender and sex. Therefore, men’s mental health matters. However, men often struggle silently.

Because men are pressured to keep their struggles to themselves and figure it out on their own, they’re more likely to internalize their struggles. This leads to a high suicide rate in men.

According to the CDC, male suicide rates are 4 times higher than female suicide rates. This staggering suicide rate is reason enough to take men’s mental health seriously.

If a loved one is considering suicide, call 911 and 988.

Generational Stigma

Men have been taught to approach mental health in an unhealthy manner. For generations, boys have been told they need to be strong, independent, and keep their emotions to themselves. This isn’t just about mental health. If you’re hurt, don’t cry; if you’re sick, suck it up; if you’re stressed, don’t let anyone see.

This kind of thinking wreaks havoc on men. They feel they can’t ask for help and instead internalize their struggles. Doing that leads to an eventual burnout or snap.

Symptoms Men Experience When Struggling With Mental Health

Anyone can develop a mental health disorder. However, what that disorder looks like can change based on context.

Someone who is transgender will experience trauma differently than someone who isn’t. A woman dealing with parental guilt will have a different experience than a man dealing with parental guilt. They may be experiencing the same issue, but the context changes how it manifests.

Men who were taught to shut down emotions may experience shame, guilt, anger, and hopelessness when they experience a mental health issue. The side effects many men feel when experiencing a mental health condition include:

• Substance abuse
• Sleep issues–too much or too little
• Changes in mood levels, energy, or appetite
• Untraceable physical symptoms like GI issues and headaches
• Thoughts and behaviors that are contrary to personal beliefs
• High stress levels
• Pursuing high-risk activities
• Hard time concentrating
• Consistently feeling on edge
• Sudden outbursts of frustration, anger, and irritability

It’s important to remember that these symptoms originate from feeling unable to deal with a mental health issue. Not only are men experiencing the original issue, but they’re also experiencing the symptoms of not feeling allowed to talk about it.

Because men often express their mental distress through anger and frustration, many men are misdiagnosed.

Addressing Men’s Mental Health

The good news is there are always new mental health resources addressing men’s needs. It’s becoming more common for men to take their mental health seriously, but it’s not perfect.

Talking about your mental health for the first time as a man can feel awkward at first. It will take time to get used to it, but if you trust the process, you’ll start to feel more comfortable with it.

Seeking Professional Help

A common misconception many men express is feeling their issues aren’t bad enough to warrant getting help. You don’t need to wait for things to be really bad before seeking professional help.

Most therapy modalities can be tailored to men and their experiences. Cognitive Behavioral Therapy (CBT) is particularly helpful for identifying negative thought patterns. However, many men respond well to goal-oriented therapies like Solution-Focused Brief Therapy (SFBT).

Therapy can be helpful no matter how “bad” you’d consider your symptoms are. If you’ve never sought support for your mental health, talking to your primary care provider can be a good place to start.

Build Social Support

As a man, cultivating friendships could change your life. Friendships are vital for building support systems that buttress your mental health.

Here are some ways you can cultivate relationships:

• Connect on Shared Activities: Male friendships usually start by sharing common experiences. Find like-minded people by joining a club, sports team, or frequenting the same locations.
• Keep in Touch: Reach out to your guys often. A little text here and there can go a long way to help men feel connected and supported.
• Start Talking: You don’t need to wear your heart on your sleeve, but being honest about how you’re feeling is a quick way to build healthy and real connections.

You may be the only man in your group making an effort to cultivate deeper and more meaningful connections. However, if you’re persistent and genuine, your openness will likely rub off.

Start the Conversation

It might feel awkward at first, and you might be the only guy making an effort, but for your sake and the sake of men everywhere, you have to start talking.

Normalizing talking about your mental health starts with talking about how you’re doing. If you’re having a bad day, let people know. 

Practicing Mindfulness

Most men would prefer problem-solving to talking about their feelings. Mindfulness is one way for men to start actively engaging in their mental health. 

Being mindful means being able to be present and aware of the current moment. This includes internal and external experiences. It’s helpful in many ways, including:

• Reducing stress
• Boost working memory
• Increasing relational satisfaction
• Increasing adaptability
• Increasing focus

Mindfulness is a muscle. It needs to be worked out and maintained. These are some of the activities men can engage with to increase their mindfulness.

Journaling

Men who are uncomfortable talking about their feelings can work through them on their own by journaling. This can help men better understand what they’re feeling.

You can start journaling by writing about anything you feel like. What you did, how your day went, what you’re feeling, or anything else.

Micro Meditation

Mindfulness doesn’t need to be a long activity. You can practice it during small moments in the day.

All you have to do is take a quick moment to think about the sensations you’re experiencing. Focus on your breath and think about what you’re feeling throughout your body.

Mindful Movement

Mindful exercises range from daily walks to yoga sessions. The thing that sets these apart from a typical workout is the emphasis on taking them slowly and thinking deeply about how your body is reacting.

Unsure where to start with mindfulness exercises? People who receive treatment at Sequoia Behavioral Health receive free yoga courses. Join us and receive all the tools you need for continued mental health.

Mental Health for Men at Sequoia Behavioral Health

Men who are suffering from addiction or other mental health issues can find the help and support they need to break the addiction cycle and live healthily.

At Sequoia Behavioral Health, we provide holistic, individualized treatment that addresses the symptoms as well as the root of the mental health issue.

Contact Sequoia Behavioral Health today and start your healing journey.