How to Improve Men’s Mental Health: 12 Healthy Habits
Maintaining mental health is extremely important for overall well being. However, societal pressures and negative stereotypes often create obstacles for men to openly acknowledge and address their mental health concerns. Statistics on depression and suicide rates among men are quite concerning, emphasizing the need for a culture that promotes men's mental health as a priority. In this article we will introduce twelve beneficial habits that can greatly enhance emotional strength and improve men’s mental health.
Why is Men’s Mental Health Ignored?
Even though society is becoming more open and aware of men’s mental health issues, men still encounter barriers when it comes to expressing their feelings and seeking mental health support. Global statistics show that men are less likely than women to acknowledge and address their mental health concerns. According to the World Health Organization (WHO), the suicide rate among middle men consistently surpasses that of women.
Depression, a mental health disorder, affects many men worldwide. Men often struggle with expectations that dictate they should “man up“, be strong, resilient and unwavering, in the face of challenges. These pressures often result in suppressing emotions, which can hinder the recognition of mental health problems and contribute to rates of undiagnosed and untreated depression among men. In a society that every so often emphasizes male violence and abuse, it still fails to acknowledge that, more often than not, men themselves become the first victims of this violence, by causing harm to themselves.
12 Healthy Habits to Improve Men’s Mental Health
To break the cycle of silence surrounding men's mental health, it is essential to promote positive habits that contribute to emotional well-being and help improve mental health. Here are 12 healthy habits tailored for men, encompassing various aspects of life:
Healthy Diet
Make sure to prioritize your mental health by following a diet that consists of ample protein, vegetables, fruits and whole grains. If you find yourself lacking motivation, jumpstart your mornings with a protein breakfast. It is also crucial to steer off processed foods and sugary beverages, in order to maintain health. Always keep in mind that proper nutrition plays a crucial role in sustaining mental health and keeping your energy levels high.
Physical Exercise
Regular physical activity is directly linked to improved mood and reduced symptoms of depression. Engage in activities you enjoy, whether it's running, working out, or team sports. Early signs of depression can be reversed, just by implementing the first two habits.
Meditation
Incorporate the habit of sitting in silence for 5 minutes every day. Learn meditation and gradually introduce it into your daily routine. Meditation can help reduce anxiety, enhance self-awareness, and improve overall mental health. Meditation is not about stopping the stream of thoughts, but rather learning how to observe it and stay with it - it’s the first step towards building resilience and self-acceptance. If you are a beginner, do not try to meditate for longer than 1-2min at a time. The same way you increase work outs gradually, meditation needs time for progress. Just the practice of making time to sit in silence for a few minutes every day, can help improve your overall well being.
Yoga
Embrace the physical, energetic and mental benefits of yoga. It promotes flexibility, strength, and embodied awareness, providing a holistic approach to mental health. Bear in mind that Yoga is a practice of it’s own, and should not replace regular physical exercise.
Limit Screen Time
Limit screen time, especially on social media, creating a disciplined approach to the use of your phone, tablet, television and computer. If you get too involved with the news, learn to distance yourself from what you cannot control. If you like to binge on series, stop it two hours before you sleep. Develop the healthy habit of turning off every screen. Allocate time to rest from screens, give preference to reading, journaling, face-to-face interactions, and outdoor activities.
Adequate Sleep
Prioritize getting 7-9 hours of quality sleep each night. Poor sleep exacerbates stress and contributes to mood disturbances. A consistent sleep schedule and a comfortable sleep environment contribute to better mental health and emotional resilience. Reduce scrolling and replace it with a printed book at least one hour before sleep. You can also journal before sleep. These are two of the best practices to implement the quality of your sleep. Using warm light bulbs (3200ºK) at home, instead of cold light (5500ºK) also helps the quality of your sleep. Keep your phone as far away from your bed as possible while you sleep.
Limit Alcohol and Avoid Drugs
Excessive alcohol consumption and drug use of any kind (yes, even weed), are proven to worsen mental health issues. Moderation is key, and seeking help if struggling with substance abuse is crucial. If you cannot spend at least a consistent week or two at least without any kind of substance, you may need to reassess your urges and habits.
Social Support
Cultivate meaningful relationships with friends, family, or support groups such as men’s circles. Connecting with others can provide emotional nourishment and support, reducing isolation and feelings of loneliness. Break the stereotype of emotional suppression by choosing healthy outlets for expressing yourself. If you feel you cannot express yourself in your surrounding environment, being it family, friends and loved ones, you may want to look for other safe spaces and maybe even reassess how healthy your current relationships are.
Join a Men’s Group
Join a supportive community of men who openly discuss their experiences, challenges, and triumphs. Men's groups provide a safe space for sharing and building connections. If you struggle finding a men’s group where you live, there are online men’s groups also. You can write me for support on this.
Prioritize Self-Care
Make time for activities that promote self-nourishment and relaxation, whether it's taking a warm shower, going for a walk in nature, or simply spending time doing something you love. Get a blank notebook and start a journal, let your writing flow into the paper intuitively, without thinking, for three minutes every day. Take time for self-reflection and rejuvenation by participating in a men's retreat. These retreats offer an opportunity to disconnect from daily stressors, go deeper within, while connecting with other like-minded men. You can even go deeper and explore transformative men’s work practices that help you reconnect with your passions and values, nurturing a sense of purpose and accomplishment. Participate in a men’s work workshop near you, or online if you live in an isolated area. You can also write me for support on this.
Set realistic goals
Break larger goals into smaller, manageable tasks. Progressively achieving milestones, one step at a time, can boost your confidence and provide a sense of accomplishment. Start by making your bed, as soon as you wake up - yes, as simple as that - first milestone of the day achieved, move on to the next.
Seek Professional Help
If you continue to face challenges with your well being after adopting these practices, it is important to reach out to a mental health expert for support. Therapy offers an environment to delve into and help resolve your inner struggle. Remember that seeking assistance is not a display of weakness but a sign of emotional maturity.
Men’s Mental Health is Important
Men’s mental health plays a crucial role in well-being, and it is important to tackle the difficulties that men encounter through a diverse range of strategies. By encouraging conversations, cultivating supportive communities, and integrating healthy habits into everyday routines, we can make strides in dismantling the negative perceptions surrounding mens mental health. This will contribute to building a society that values empathy and understanding. It is time we prioritise well being and empower men to proactively pursue a life filled with improved health and fulfilment.
Mens group shares during a men’s retreat
