Let’s start with the facts: Nearly 1 in 10 men experience some form of depression or anxiety, but less than half seek treatment. Unlike females, who experience many of the same types of mental illness, men may be more likely to mask their feelings and refrain from getting the help they need. This is often due to societal or family pressure to “be tough” and the idea that seeking help is a form of weakness. Of course, nothing could be further from the truth. June is Men’s Mental Health Awareness Month, a good time to take a closer look at the signs and symptoms as well as what men can do to be better stewards of their mental health.
Signs and Symptoms
While many of the signs that someone is struggling are the same for men and women — such as trouble sleeping; restlessness; feeling sad, hopeless, or tired; and no longer getting pleasure from activities you once enjoyed — there can be some notable differences. Men may be more inclined to exhibit risky behaviors. Their mood levels may change. They could engage in escapist behavior, which means they spend more time at work, watching sports, or playing video games. And finally, anger and irritability could take on a more aggressive tone.
Here’s What You Can Do
Let me begin by saying that if you or a loved one are already struggling with serious mental health issues, don’t wait to see a mental health professional. More than 4 times as many men as women die by suicide every year. Don’t let the stigma of going to therapy prevent you from getting the care you need. With that in mind, the following tips are meant to help individuals care for their mental health on a daily basis — before things spiral out of control
Connect with supportive individuals. Men don’t typically build a network of friends quite as effectively as women do. With fewer social connections, they don’t have as many options for emotional support. Add to that the fact that men are sometimes afraid to open up because doing so can be thought of as a sign of weakness. Again, this is simply not true. Remember that it only takes one friend who is willing to listen, and building that bond is actually a sign of strength, not weakness. It’s also important to make time in your life for male friendships. Simply spending time with others can boost your mental well-being.
Take care of your physical health. A healthy body is an important component of a healthy mind. Regular exercise releases the endorphins in your body, which reduce stress and boost your mood. Deep breathing and meditation can also keep the stress at bay. The basic premise is to clear your mind and focus. If you’re not sure how to get started, try an app or online video. Above all, see your doctor on a regular basis. While this may seem like a no-brainer, many men neglect this basic component of their health and well-being.
Avoid unhealthy ways to cope. While substance abuse and gambling immediately come to mind, these are not the only methods people often use to escape from their problems. You may find yourself ignoring your loved ones and opting for more time online or playing video games. Some individuals even try to mask the real issue by working more than they should. These unhealthy habits are not always easy to recognize. If you’re overdoing it in any of these areas, it’s time to seek professional help.
Find a hobby and/or volunteer. I’m putting these two activities together because studies have shown that both can lead to greater happiness and less depression. If you haven’t engaged in a hobby since you were a child, now may be the time to reintroduce one into your life. Think about what excites you and find a way to get started, whether it’s learning to play an instrument, woodworking, or joining an adult sports league. Volunteering can help in a similar way as it reduces stress and creates a sense of purpose in your life. It’s also a great way to connect with others (see number 1).
When life gets busy, it’s easy to ignore your physical and mental health. But sooner or later, it will catch up with you. Take action now to nurture your health, and reap the rewards for years to come.
Image by Bianca Van Dijk from Pixabay
Dr. David Lowenstein is a Columbus, Ohio-based psychologist with more than 35 years of experience. He conducts individual, family, and group therapy sessions in his German Village office and also via telehealth. Dr. Lowenstein is also available for expert forensic testimony, and for educational workshops and presentations. He is frequently called upon as an expert source for print, radio, and broadcast media. Contact Dr. Lowenstein at Lowenstein & Associates, 691 South Fifth Street, Columbus, Ohio, 43206, or call 614.443.6155 or 614.444.0432.
