One of the biggest problems currently facing men's mental health is the stigma surrounding vulnerability and help-seeking behaviour. In many cultures including the UK, traditional notions of masculinity emphasise self-reliance, emotional stoicism, and the idea that men should "tough it out" in times of difficulty. These societal pressures are outdated and can create a toxic cycle where men feel ashamed or weak for expressing emotions like sadness, anxiety, or fear, and as a result, they may avoid seeking help for mental health issues and instead develop addictive coping behaviours such as porn, alcohol, drugs, food and gambling. Here Wellness Expert Alex da Silva looks at the consequences and offers tips to promote male mental health.
This can lead to several concerning consequences:
1. Underdiagnosis and delayed treatment: Men are less likely than women to seek professional help for mental health concerns. As a result, issues like depression, anxiety, or substance abuse may go unaddressed or untreated, often until they become severe or lead to crisis situations.
2. Higher rates of suicide: Men, particularly those in middle age and older, have higher rates of suicide compared to women. A key factor here is that men are less likely to reach out for support, and may engage in more lethal means when they do attempt suicide.
3. Barriers to open communication: Men may struggle to talk about their emotions or mental health struggles with friends, family, or romantic partners, often due to fear of judgement or ridicule. This can result in isolation, loneliness, and a sense of disconnection.
4. Negative coping mechanisms: Without healthy outlets for managing stress or mental health challenges, some men turn to unhealthy coping mechanisms, such as substance abuse, anger, or disengagement from social activities. These strategies can further exacerbate mental health issues and lead to additional problems, such as strained relationships and job performance issues.
Alex comments: “Addressing this issue requires challenging traditional gender norms and encouraging a culture where men feel empowered to talk openly about their mental health. Increased education, destigmatization, and support for emotional well-being—especially within communities, workplaces, and healthcare systems—are crucial steps in making mental health care more accessible and acceptable for men”
Here are some actionable tips to help with men’s mental health:
1. Breathwork
Benefits: Breathwork practices like deep diaphragmatic breathing, box breathing, and alternate nostril breathing can reduce stress, improve focus, and help regulate emotions. It activates the parasympathetic nervous system, lowering cortisol (stress hormone) and promoting relaxation.
How it helps: Regular breathwork can help men manage anxiety, anger, and emotional numbness by increasing self-awareness and emotional regulation.
2. Men's Circles
Benefits: Men's circles provide a safe, supportive space for men to share their feelings, vulnerabilities, and experiences without fear of judgement. These groups foster a sense of brotherhood, reduce isolation, and encourage emotional expression.
How it helps: They challenge the "tough guy" stereotype, help reduce shame around vulnerability, and build healthy connections with others who face similar struggles.
3. Nutrition
Benefits: Proper nutrition supports brain health and mood regulation. Foods rich in vitamins and minerals (like red meat, chicken and fish), antioxidants (berries), and magnesium (nuts) can help reduce anxiety, depression, and cognitive fatigue.
How it helps: A balanced diet improves energy, mental clarity, and emotional resilience. Avoiding processed foods, excessive sugar, and alcohol can prevent mood swings and brain fog.
Additional Tips:
- Physical Exercise: Regular movement, whether weightlifting, running, or yoga, can improve mood, reduce anxiety, and boost self-esteem.
- Mindfulness/Meditation: Helps men develop awareness and acceptance of their emotions, reducing impulsive reactions and increasing emotional intelligence.
- Sleep Hygiene: Quality sleep is crucial for mental clarity and emotional balance. Men should prioritise 7-9 hours of sleep per night.
- Therapy/Coaching: Beyond group circles, professional therapy and coaching provides a structured environment to address deeper mental health concerns.
Integrating these tools into daily life can create a holistic approach to improving mental health, empowering men to break through societal barriers and develop healthier emotional habits.
Alex is a Breathwork and Wellness Practitioner who specialises in helping people overcome mental health and addiction issues. Alex started his wellness service with a mission to help people become stronger in mind, body and spirit. Alex is the co-founder of Silva Wellness, based in Farringdon, London EC1, this new treatment centre offers a range of innovative and effective treatments for the mind, body and spirit.
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