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Men’s Mental Health
There’s no denying that mental instability in men is common. 75% of all suicides in Australia were males (Suicide Prevention Australia, 2021). On average, approximately 1 in 8 men experience depression and 1 in 5 men will experience anxiety at some point in their lives.
What causes mental health problems in men?
Mental health problems in men can be caused by a variety of factors, including genetics, traumatic life events, and long-term stress (either financial or relationship). Additionally, societal expectations of men to be strong and unemotional which can lead to men suppressing their emotions and not seeking help for mental health issues.
Despite the increasing awareness around mental health support, statistics show that only 40% of men who experience anxiety and depression reach out for support (Bandara et al., 2019). While societal expectations and stigma may make this difficult, trying to go about it alone actually increases distress, anxiety or depression. Many of us may not recognise that we have stress, anxiety or depression but the sooner we know the signs, the sooner we recognise the symptoms and their impact on us, and the sooner we can recover.
What are the mental health issues for men?
Stress
Stress is common and it refers to the feeling of overwhelm and inability to cope with pressure. While it is common and normal to feel stressed from time to time, it can lead to other problems including ongoing anxiety and depression. Common aspects of life that may bring about stress include home life, work, relationships, and financial stability.
Anxiety
The most common mental health issue experienced by men in Australia is anxiety. Anxiety refers to a constant state of fear or worry about a future event or perceived threat. More impairing anxiety is usually out of proportion to the reality of the situation or when it begins to get in the way of living our life.
Depression
Depression refers to the intense feelings of sadness, hopelessness, or numbness that lasts for at least two weeks. Depression is often accompanied by self-criticism and the belief that we can’t cope. If we suffer from depression we may experience a lack of motivation, a loss of interest and a withdrawal from loved ones, and unhelpful coping skills such as increased alcohol or drug use. We may also have difficulty making decisions and poor concentration, but ultimately depression is a significant risk factor for suicide attempts.
How do men fix mental health?
Some helpful strategies to manage these emotions include:
Increase your time spent outdoors
Studies show that spending time in nature can improve stress and alleviate anxiety or depressive symptoms. Walks, picnics, gardening, camping with friends, and going to the beach are great options. The important thing is to ‘tune in’ during our time out in nature and hone in on our five senses of sight, sound, smell, taste, and touch on the surroundings, which is helpful for those of us who struggle with thoughts about the future or the past (i.e. anxious or depressed individuals).
Set your boundaries
Knowing when to switch off and remove ourselves from situations that are adding any unnecessary stress works wonders. This might look like not bringing any work home, limiting contact from people who bring our mood down, or limiting screen time.
Catch up on sleep
Sleep is vital in helping our minds and bodies manage stress which is why a consistent bedtime and good sleep hygiene are important. Avoiding screen time or ‘hyperactivity’ in the few hours right before bedtime can help a lot.
Increase joy
Scheduling in time to do the things we want can bring about more pleasure and enjoyment. It can be easy to get caught up in situations or things that are weighing us down, so shifting our focus to add more positivity in our life helps.
The good news
Most common men’s mental health issues can be successfully treated, with lots of information out there about different strategies and techniques that can help. Everyone struggles at times – the key is to reach out for help as early as possible to increase the chances of a faster recovery. Chatting to friends or family can help, but there’s also the option to speak with a professional if you think you need more tailored help.
Reach out to our friendly Mind Matters team of psychologists to discuss your first steps to recovery. Effectively managing our mental health can significantly improve our quality of life, increase our capacity to support others, and let us be the best version of ourselves.
Need urgent assistance? Call the men’s mental health line on 1300 78 99 78