The Road to Mental Wellness with Desert Rose

From ‘boys don’t cry’ to ‘walk it off,’ the messages received by boys can create a lifelong struggle with emotional expression and a deep reluctance to seek help for mental health issues. What happens when ‘man up’ and ‘toughen up’ are the only acceptable responses to pain? For many men, it means suffering in silence, with consequences for their mental and physical health. In this weeks column I will break the silence, fight back against the stigma and shout from the rooftops “Men’s mental health matters too!! “

In recent years, there has been a growing recognition of the importance of mental health, yet one demographic often overlooked in these discussions is men. The stigma surrounding men’s mental health struggles can be particularly pervasive, making it crucial to shed light on this issue and encourage open dialogue. Societal expectations often pressure men to conform to traditional masculine norms, which can discourage them from seeking help or expressing vulnerability.

This can lead to feelings of isolation and an increased risk of mental health issues going unnoticed or untreated. Statistics reveal a stark reality: According to the National Institute of Mental Health, men account for about four times the number of completed suicides compared to women in the United States.

According to studies done by the CDC, men reported higher rates of depression and suicidal ideation than women.

One in 10 men experience some form of depression or anxiety but less than half seek treatment.

In 2021, only 40% of men received mental health services compared to 51.7% of women.

Men often face significant barriers to seeking mental health care including being perceived as weak, a lack of communication skills for expressing emotions, societal pressures to handle problems independently, and limited awareness of available resources. Additionally, unconscious bias from medical providers leads to ineffective treatment/diagnosis and a lack of an emotional support network can further hinder men from seeking help.

Addressing these challenges can help create environments where men feel more comfortable discussing their mental health without fear of judgment. Although men and women can develop most of the same mental health issues, symptoms can manifest differently.

Common symptoms in men include:

Escapist behavior, such as 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

Anger, irritability, or aggressiveness (inappropriate anger)

Risky behavior, such as reckless driving

Noticeable changes in mood, energy level, or appetite

Difficulty concentrating, feeling restless, or on edge

Difficulty sleeping or sleeping too much

Persistent sadness or feelings of hopelessness

Suicidal thoughts

Feeling flat or having trouble feeling positive emotions

Increased worry or feeling stressed

The stigma surrounding men and mental health manifests in several ways:

Fear of Vulnerability: Society often equates showing emotions with weakness. Men might be reluctant to express their struggles for fear of being seen as less masculine.

Toxic Masculinity: The pressure to conform to a “tough guy” image can discourage men from seeking help, fearing judgment or ridicule.

Limited Representation: The lack of prominent male figures openly discussing mental health issues can create a sense of isolation and discourage help-seeking behavior.

Here are some practical ways to support your mental health:

Mindfulness techniques offer a simple yet powerful way to ground yourself in the present moment. Try mindfulness techniques such as body scan meditation or grounding. Close your eyes and bring awareness to each part of your body, one by one, focusing on what you feel.

Journaling is a great way to express emotions and gain insights into what’s going on in your mind. Grab a notebook, write down your thoughts and reflect on what’s happening in your life.

Physical activity can boost mood, reduce stress and clear your mind. When feeling overwhelmed, take short breaks for physical activities. A quick walk or a few stretches can refresh your mind and body.

Connect with others. Share your feelings with friends or family. Positive social interactions are more than just niceties; they are essential for a healthy mind by providing you with support and a sense of belonging.

Prioritize self-care. Take time for activities you love. Hobbies and interests add a layer of joy and fulfilment to your life and keep your brain engaged. Explore creative outlets such as writing, painting or playing a musical instrument. There are many other ways to prioritize self-care, including good sleep, healthy eating and setting boundaries.

Seek support when needed. Don’t hesitate to reach out to a professional if you’re struggling. Joining a support group for men dealing with similar challenges can create a sense of community and understanding. Many support groups are available both in-person and online. Consider seeing a mental health professional, such as a psychologist, counselor, or therapist. They are trained to provide guidance and support for various mental health concerns.

I hope for a future where men can freely seek help without shame, leading to greater overall well-being and a more resilient society. True strength is found not in stoicism, stigmas or “Walk it Offs “ but in vulnerability and seeking help when needed. The real test of a man’s strength isn’t his ability to endure in silence, but his courage to ask for support.

As always, if you or someone you love feels suicidal or that they are in a crisis there is the 988 Suicide & Crisis Lifeline: Call or text 988 for confidential, free, 24/7/365 help. You can also chat at 988lifeline.org. Another resource is the Crisis Text Line: Text HOME to 741741. Until next week, I’m Desert Rose signing off and wishing you all good mental health.