Putting Men’s Mental Health in the Spotlight
Putting Men’s Mental Health in the Spotlight
Men are less likely to talk about their mental health than women. In fact, studies show that men are far more likely to bottle things up rather than reach out for help. The "tough guy" culture has convinced us that showing emotion is a weakness, but this mindset is costing us.
Men not seeking support may be due to a whole host of reasons including cultural norms, fear of vulnerability and lack of awareness of what support is available to us or what might help.
The truth is that every single person experiences mental health. Just like we would go to the doctor for a broken arm, or the physiotherapist for pain, we should also be regularly checking in on our mental well-being too.
I would like you to consider physical and mental fitness in the same way: we go to the gym to build muscle or increase the distance we can run for example. In much the same way, we should be starting to get used to a routine of using interventions and exercises regularly to strengthen our mental fitness in the same way. The good thing is that physical fitness and mental fitness go hand in hand!
Seeking support for mental wellbeing is not a weakness, but rather a sign of strength which allows us to become more self-aware and build our own resilience for a happier healthier life and future.
Top Tips for Men:
1. Exercise
“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.”
Carol Welch
The benefits of exercise don’t stop with muscle growth and physical strength. They go a whole lot further:
Endorphins: You know that rush you get after a solid workout? That’s endorphins—your brain’s feel-good chemicals—kicking in. Think of it like a natural high, but way healthier. Even a 30-minute walk or lifting session can flood your brain with these mood-boosting chemicals, helping you feel more positive and energized.
Stress Relief On Tap: Had a bad day at work? Instead of letting the stress pile up, hitting the gym can be your perfect release valve. Exercise reduces the levels of stress hormones like cortisol. Plus, focusing on a workout (even if it’s just pushing through a set of push-ups) can clear your head and help you refocus.
Better Sleep = Better Mood: Ever notice how after a workout, you sleep like a baby? Exercise helps regulate your sleep patterns, which is huge for mental health. If you’re tossing and turning all night, it can mess with your mood and energy levels. So, getting in a workout can not only tire you out physically but also help you score that lovely, uninterrupted nights sleep.
Confidence Boost: Nothing feels better than seeing progress. Whether it’s lifting heavier weights, running that extra mile, or simply feeling more in control of your health, exercise can boost your self-esteem. When you feel good about your body, your mental game gets stronger too.
If you’re not a gym guy, that doesn’t matter. There are all sorts of free ways to exercise and get moving. Try Park Run, Couch to 5K, home workouts or walking in the countryside.
If you would like some support for getting into the gym, you could look to seek support from a Personal Trainer who can help you with appropriate exercises and posture to help both your physical and mental fitness (see ‘Friends of Well Minds PTS’ on our website for our recommendations).
2. Speak up
“There are many ways of getting strong, sometimes talking is the best way.”
Andre Agassi
From Others: Consider whether there is a friend, partner or family member that you could talk to. Sharing your feelings with another person can be really beneficial in reflecting, processing, normalising and seeking advice of how best to move forward.
Side by Side: Talking side by side rather than face to face can be an easier starting point. For example, when you are in the car or walking with a friend.
Professionals: Reach out for a confidential chat with your GP or Samaritans on 116 123 for a 24 hour listening service.
One to One Support: If you feel you need something a bit more in depth and focused, you can seek one to one support and guidance. Therapy is a tool that can help you navigate life’s ups and downs. You can contact Well Minds PTS on info@wellmindspts.co.uk for a free consultation call to see how best we might be able to support you.
Support Groups: There are also a number of support groups across the country which you can access free of charge or at a low cost, many of which are specifically aimed at men.
3. Time Outdoors and In Nature
“Looking at beauty in the world, is the first step of purifying the mind.”
Amit Ray
There is a whole host of research which suggests that being in nature and green space has a positive correlation with good mental health:
Reduced Stress: Natural spaces reduce cortisol levels and relieve stress.
Better Mood: Exposure to nature is linked to increased feelings of happiness and wellbeing, reducing symptoms of low mood and anxiety.
Concentration: Nature can improve attention and cognitive function, often referred to as the "attention restoration theory."
Mindfulness: Being in nature promotes mindfulness, encouraging individuals to be present and aware of their surroundings, which can enhance mental clarity and reduce rumination.
Social Interaction: Outdoor activities can foster social interactions and connections, which are vital for emotional support and mental well-being.
Connection: Spending time in nature can foster a sense of connection to the environment, contributing to feelings of purpose and belonging.
Improved Sleep: Natural light exposure helps regulate circadian rhythms, which can lead to better sleep quality.
Resilience: Regular interaction with nature can build resilience, helping individuals cope better with stress and life's challenges.
Studies have shown that spending about 120 minutes (2 hours) in nature per week is associated with better mental health outcomes. This could be spread out over several days, meaning that short bursts outdoors can have a really beneficial effect on your mental wellbeing.
Nature based activities could include, gardening, a run or a walk outdoors or simply just sitting in the garden or a park. If its difficult to get outside, having indoor plants or setting up your office to get a view of the trees outside can still help to get that green fix that we all need!
Take Home Message:
You’re not supposed to have it all together all the time. We’re all human regardless of gender, and asking for support is one of the strongest moves you can make.
If you have tried these top tips and would like some additional input, please contact us for further information on one-to-one Cognitive Behavioural Therapy.