Wellness for All: Men & Mental Health, Accepting Help

Dear Reader,

June is Men's Mental Health Month. Men are less likely to seek help for depression, substance abuse, and stressful life events. If you are, or know a man who may be struggling, today I'm sharing how to open up to receive help.

I hope this article helps you or a loved one. Please share your thoughts in comments.

Have a day to treasure,

Anna Pereira, CEO The Wellness Universe

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Wellness for All: Men & Mental Health, Accepting Help

There is no shame in struggle. We all experience challenges in life. Men have specific challenges and due to social expectations, restrictive gender roles, economical constraints, self-limiting beliefs, availability of resources, emotional trauma , to name a few barriers, may not seek the support they need for best mental health.

Men, you are not alone. If you are someone who struggles or if you are someone who wants to support a man in your life through their struggle, let's learn how can we remove, often times the root obstacle: Opening up to receive help.

Asking for and receiving help is a normal thing for many of us. However, when asking for help is linked to our mental health, for some, we rather pack it in a box and shove it to the back of the closet, close the door, lock it, and put a heavy object in front of it hoping to never go in there again.

It doesn't have to be this way.

Men can experience mental health issues for various reasons. Here are some specific factors that can contribute to mental health challenges in men:

1. Social expectations and gender norms: Traditional masculine norms often discourage men from expressing vulnerability or seeking help for emotional struggles. The pressure to be strong, self-reliant, and stoic can lead to suppressed emotions and reluctance to seek support, which can contribute to mental health issues.
2. Stigma and societal attitudes: Men may face stigma and judgment when discussing mental health concerns, as mental health issues are sometimes perceived as a sign of weakness. This stigma can prevent men from seeking help or openly discussing their struggles, further exacerbating their mental health challenges.
3. Work-related stress: Men may face significant stress in the workplace due to factors such as demanding work environments, high expectations, long hours, and job insecurity. Work-related stress can lead to anxiety, depression, and burnout.
4. Relationship and family pressures: Men often experience pressure to fulfill societal expectations as partners, fathers, or breadwinners. Balancing work and family responsibilities, relationship challenges, and the fear of not meeting expectations can contribute to stress and mental health difficulties.
5. Substance abuse: Men are more likely to turn to substance use as a coping mechanism for stress, emotions, or mental health symptoms. Substance abuse can lead to a vicious cycle where it exacerbates mental health issues and vice versa.
6. Trauma and experiences of violence: Men may be more prone to certain types of trauma, such as combat-related trauma or physical assault. These traumatic experiences can lead to conditions like post-traumatic stress disorder (PTSD), depression, and anxiety.
7. Limited social support networks: Men may have fewer social support networks compared to women, making it challenging to seek emotional support and connection during difficult times. Social isolation can contribute to feelings of loneliness and depression.
8. Underdiagnosis and underreporting: Men may be less likely to seek professional help for mental health concerns or may underreport their symptoms. This can lead to underdiagnosis or delayed intervention, potentially worsening their mental health conditions.

It's important to note that these factors are not universal and can vary depending on individual circumstances and cultural contexts. Encouraging open conversations about mental health, challenging societal norms, and promoting help-seeking behavior can contribute to better mental health outcomes.

Taking care of mental health is important. Here are some mental health tips specifically for men:

1. Recognize and acknowledge your emotions: Men are often socialized to suppress their emotions, but it's crucial to acknowledge and express your feelings. Allow yourself to experience and process emotions like sadness, anger, and fear.
2. Seek support: Don't hesitate to reach out to friends, family, or a mental health professional when you're feeling overwhelmed. Talking about your emotions and seeking support can help alleviate stress and provide different perspectives.
3. Prioritize self-care: Engage in activities that promote self-care and well-being. This could include exercise, hobbies, spending time in nature, practicing mindfulness or meditation, or engaging in activities that bring you joy and relaxation.
4. Maintain healthy relationships : Cultivate meaningful connections with family, friends, and your partner. Open communication, trust, and support from loved ones contribute to overall mental well-being.
5. Challenge traditional masculinity norms: Society often imposes rigid expectations on men to be strong, self-reliant, and unemotional. Recognize that these expectations can be harmful and limiting. Embrace vulnerability and seek help when needed.
6. Take breaks and set boundaries: Avoid overworking yourself and prioritize setting boundaries between work, personal life, and leisure activities. Allow yourself to relax and recharge regularly.
7. Practice stress management techniques: Find healthy ways to manage stress , such as engaging in physical activity, practicing deep breathing exercises, journaling, or seeking therapy. Experiment with different techniques to find what works best for you.
8. Limit substance use: Be mindful of the role substances, such as alcohol or drugs, play in your life. Excessive or unhealthy substance use can exacerbate mental health issues. Seek help if you're struggling with addiction.
9. Get enough sleep: Prioritize quality sleep by establishing a consistent sleep routine. Aim for 7-9 hours of sleep per night as it plays a crucial role in maintaining mental well-being.
10. Educate yourself: Learn about mental health, common challenges men face, and available resources. This knowledge can empower you to take care of your mental health and support others.

Seeking and accepting help is often the root, and the key, that unlocks the door to freedom.

Asking for help with mental health can be a challenging step for anyone, including men. However, it is a crucial and courageous act that can lead to better mental well-being. Here are some suggestions on how a man can ask for help with mental health:

1. Normalize seeking help: Understand that seeking help for mental health is a sign of strength, not weakness. Recognize that everyone experiences challenges and emotions, and reaching out for support is a proactive step towards better mental well-being.
2. Choose the right person: Identify someone you trust and feel comfortable opening up to. It could be a close friend, family member, partner, or a healthcare professional. Selecting someone who is supportive and understanding can make the process easier.
3. Be specific about your needs: Before reaching out, clarify what kind of support you're seeking. Reflect on your feelings, symptoms, and any challenges you're facing. This can help you communicate your needs more effectively.
4. Pick an appropriate setting: Choose a comfortable and private setting for the conversation. This can allow you to speak openly and honestly without distractions or interruptions.
5. Use "I" statements: When discussing your mental health, use "I" statements to express your feelings and experiences. This can help others understand your perspective without feeling defensive or judgmental.
6. Share resources: If you're comfortable, gather relevant mental health resources or information to share with the person you're reaching out to. This can help educate them and provide a starting point for the conversation.
7. Be patient and persistent: Understand that not everyone may respond supportively or immediately grasp the extent of your struggles. Be patient and persistent in seeking the help you need. If one person isn't responsive, consider reaching out to another trusted individual or professional.
8. Seek professional help: If you're comfortable, consider contacting a mental health professional such as a therapist or counselor. They are trained to provide support, guidance, and evidence-based treatments for mental health concerns.
9. Utilize helplines and online resources: If you prefer anonymity or need immediate assistance, helplines and online resources can be valuable options. Many mental health organizations offer confidential helplines or online chat services where you can seek guidance and support.

Remember, asking for help is a positive step towards taking care of your mental health. It may feel challenging at first, but reaching out for support can lead to improved well-being and a path towards recovery.

Resources for your well-being:

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Wishing you a day to treasure!

Anna Pereira, Chairwoman Soul Ventures |?The Wellness Universe, CEO ?| Wellness for All, Well-being Events & Courses | Corporate & Group Wellness | SoulTreat Retreat Producer |?#1?Best Selling Author | Women Owned Business | Mentor

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