The statistics are scary: At least six million men suffer from depressive disorders, and depression and suicide are a leading cause of death in working-age males, according to research from the
While there has been so much growth in mental health awareness and discourse, men's mental health issues remain taboo. More people need to be talking about this, and collectively — it's time for action.
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During my three decades in behavioral healthcare, I worked with thousands of men struggling with substance misuse, addiction, recovery and mental well-being, and have found that these (relatively) easy actions can make a powerful impact when addressing men's mental wellness long-term.
1. End the stigma, better understand shame
Choose to live in a world where there is no stigma for getting help for your challenges. Men that are most successful in addressing their health needs are the ones that actively address these challenges without giving a second thought on what someone else may think about it. Men who understand that there is no shame in improving their health and have the mindset that the real shame is having need, having access, and choosing to not to engage in getting help. Men have come a long way in this area, but there is still work that we can do to support each other by recognizing the importance of positive mental health. Men, it is okay to ask for help and not okay to suffer in silence.
2. Be a leader and walk the walk
For those of us that have accessed help and have incorporated mental wellness into our lives, we have the responsibility to help others by sharing our experience and providing guidance and encouragement to others who are struggling. This is not only beneficial to the person that we are helping, but also provides the opportunity to feel good about these actions, further reduces stigma, and sets an example for others to adopt this mindset. I recently did a presentation for a police department on the benefits of accessing mental health resources through our Employee Assistance Program. I observed that most participants were not paying close attention to my presentation until the chief of the department spoke up and told a story about his reaching out and engaging with a counselor. The personnel responded positively to his story, asked questions, and afterwards, more than half of the department ended up calling in for assistance services.
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3. Understand the correlation between mental and physical health
Great news — many of the things that we know are good for our physical health are directly connected to our mental well-being. Getting quality sleep, eating well, and being active have an impact on both our physical and mental health. When we take care of our physical health, our mental health will improve. And, when we are attentive to our mental health, we are in a much better position to work on our physical health. Our overall health goals need to include specific attention to mental well-being.
4. Assess our relationship with alcohol
Let's be real, alcohol has a negative impact on men's mental health. Alcohol is a depressant which disrupts the balance of neurotransmitters in your brain and can cause or exacerbate mental unhealthiness. Decades of research demonstrates that people who drink alcohol are more likely to develop mental health problems, and often leads to a cycle of alcohol addiction to 'self-medicate' the mental health challenges. Go thirty days without any alcohol and there is no question that you will feel better — both physically and mentally. (Note: if you frequently use alcohol, be cautious of serious withdrawal complications and consult with a health care provider if choosing to give up alcohol).
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5. Be purposeful in your approach
Plan activities that you know are beneficial to your mental health. We all have healthy outlets, and we need to be planful to incorporate these into our schedules. (Your digital calendar does not preclude you from adding these, FYI). Have insight into the things that make you feel mentally well and make sure that you are engaging in these activities. During time periods that may be particularly challenging for you (hectic work weeks, holidays, etc.), bump up the wellness activities as an offset. Trust me — it works. A common theme I have noticed, both personally and with the men I have worked with, is that a relapse or periods of not feeling mentally well often proceeded a lack of attentiveness and diligence to the things that were working. Another key part of being purposeful is staying connected with others as a lack of true connection with others and isolation are often a factor in mental unwellness.
