Mental health struggles can be hard to talk about—so hard that a lot of men end up silently struggling for years, only to reach out when they’ve hit rock bottom. Others, sadly, don’t reach out at all. This is one of the reasons why men account for 3.5 times the number of suicides as women.
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Did you know?
Nearly 1 in 5 men live with a mental health condition
Annually, over 6 million men experience depression and less than half seek help
Men are twice as likely than women to be diagnosed with ADHD
More than 4 times as many men than women die by suicide each year
The Silent Struggle
Why do men’s mental health struggles often go unnoticed?
Just as a physical injury, like a broken bone, can limit a person’s enjoyment of life, mental health struggles keep a person from being fully present and living life to the fullest. Broken bones are easy to notice and most people would see a doctor to get proper treatment but the same is not true for mental health challenges. Many men silently struggle for years, reaching out only when they hit rock bottom, while others do not seek help at all. This is a reason why the suicide rate amongst men is nearly 4 times that of women.
There are a number of myths and other reasons that this may happen including:
Stigma - Men are expected to be “tough.” Mental illness is a condition that many men face every year and should be treated with care, just like a physical ailment. Asking for help is not a weakness, but a sign of strength. There are professionals trained to help with these struggles, and they can provide more knowledge and information to help.
Stereotypes - “Real men” don’t show emotion. This mindset leads to many men bottling up their feelings, causing issues later in life. With depression and other mental health challenges, ignoring emotions is not an option. These struggles can make men feel drained and sad, even when there doesn’t seem to be a reason for it. True control comes from taking care of oneself and getting the right help.
Lack of awareness - You can’t fix what you don’t know is broken. Often times, men do not have the knowledge or awareness of what mental health struggles look like so they do not know when to seek help or the kind of help that is available. A common misconception is that talking about feelings doesn’t make a difference. Men often think they can fix their problems by themselves and while that may be true, talking through them can give a better perspective on how to approach things.
Fear of judgement - Real men don’t ask for help. Keeping up appearances often prevents men from seeking help, but can becoming draining. Men may not seek out help for fear of being a burden to those around them, so they put on a brave face. Those in one’s community may be willing and ready to help, all that’s left to do is ask!
Who is at risk?
Several factors increase the risk of mental health conditions among men. The following groups may be more at risk than others:
Men who have experienced trauma: Traumatic events, such as exposure to combat or being assaulted, increase risk of developing Post Traumatic Stress
Disorder.
Men experiencing employment issues: Having poor work conditions, being unemployed, or even being retired can increase risk of depression and suicide.
Men who have problems in their relationships: The risk of depression is higher among men who are separated or divorced from their partners. Additionally, being single has been seen as a suicide trigger amongst men.
Men with legal or financial concerns: Having legal or financial worries can trigger the development of mental health problems and increase the risk of suicide. This is especially prevalent in situations of problem gambling.
Men who misuse alcohol or drugs: Men are more likely to engage in drug and alcohol use to cope with stress, which can cause or worsen mental health conditions.
Men with a family history of mental illness: Several mental health conditions such as depression, bipolar disorder, and schizophrenia, can be passed down genetically.
Men dealing with other life challenges: Other risk factors for mental health problems include recent loss of a family member, physical illness, conflict with friends or family, and cultural expectations and pressures.
Most common mental health conditions in men
Depression
Anxiety Disorders
Schizophrenia
Bipolar Disorder
Post-Traumatic Stress Disorder (PTSD)
Substance Use Disorder
Know the Signs
Men and women can develop most of the same mental disorders and conditions but may experience different symptoms and develop different coping tools. When depression occurs in men, it may be masked by unhealthy coping behaviors.
Symptoms of mental health disorders in men may look like this:
Frustration, irritability, or anger
Escaping by spending a lot of time at work or on sports
Physical symptoms, such as headaches, digestive problems, and pain
Misuse of alcohol and/or drugs
Controlling, violent, or abusive behavior
Risky behavior, such as reckless driving
Noticeable changes in mood, energy level, or appetite
Difficulty concentrating, feeling restless, or on edge
Both men and women can experience these symptoms:
Feel sad, hopeless, or empty
Feel extremely tired
Have difficulty sleeping or sleep too much
Not getting pleasure from activities usually enjoyed
Suicidal thoughts
Caring for Your Mental Health
Self-care is crucial. What was once thought of as something that wasn’t really meant for men has become a way of life for the modern man. To live up to your full potential and achieve success, you must have a healthy mind. And that is what self-care is all about.
Be honest about how you are feeling. Getting thoughts feelings out in the open can be helpful when experiencing mental health challenges.
Stay active and eat well! Even if it is just a short walk outside. Getting outside can improve your serotonin levels. Eat plenty of fruits, vegetables, and whole grains. Limit saturated and unhealthy fats and avoid processed foods and sugary drinks.
Prioritize sleep. 7-9 hours per night will leave you feeling rested and give your brain a break. If you are having trouble sleeping, speak to a professional about how to assist in getting a good night’s rest.
Connect with others. Spend time with loved ones and build meaningful relationships. Social support is important for everyone, but it’s especially important for men. Make time for the people you care about, even if it’s just for a quick phone call or coffee date.
Taking time to reflect. Identifying feelings and their sources can make a world of difference! The emotions wheel is an excellent resource to help you name a feeling if you’re struggling to put a name to it. Taking time to reflect can help you resolve emotions and deal with them as they come instead of bottling them to burst later.
Do the things you enjoy. Make time for activities that bring you joy and help you to relax and destress, whether it’s going to the gym, playing sports, tinkering under the hood of your vehicle, or spending time outdoors.
Invest in yourself. A fresh cut, a clean shave, and nice clothes can go a long way in making you feel good about yourself. Grooming can help you to increase your confident and self-esteem.
Seek professional help if needed. Sometimes it is necessary! Asking for help may be difficult for men, but going without treatment may only make the situation worse. If you are experiencing any of the symptoms, talk with your doctor or mental health professional.
Remember, asking for help is not a sign of weakness, but a sign of strength.
Take The First Step Towards A Brighter Future.
Whether you’re seeking help for yourself or a loved one, we’re here to guide you every step of the way.