Mental
health is a critical aspect of overall well-being, yet many men struggle to
address it due to societal expectations, stigma, or a lack of awareness.
Stress, anxiety, and depression can take a toll on anyone, but men often face
unique challenges when it comes to seeking help since speaking about it is seen
as taboo for some.
The good
news is that resilience, the ability to adapt and recover from adversity and not just being a “tough guy” can be cultivated with the right strategies. Today, we’ll
explore practical ways men can shift from stress to resilience, improving their
mental health and emotional well-being.
Understanding the Mental
Health Challenges Men Face
Historically,
men have been conditioned to suppress emotions, adhere to traditional notions
of masculinity, and avoid vulnerability.
Phrases like “man up” or “boys don’t cry” reinforce harmful stereotypes that
discourage free emotional expression. As a result:
a) Men are less likely to seek
therapy than women.
b) Suicide rates among men are significantly
higher than among women.
c) Stress-related health issues (e.g.,
heart disease, substance abuse) are more prevalent in men.
Recognizing
these challenges is the first step toward change. The next step is adopting
strategies that build resilience, enabling young boys and men to build
fulfilling lives free from societal expectations and damaging stereotypes. And
here’s how we can achieve this.
1. We need to acknowledge and normalize emotions
Many men
are taught from a young age to equate emotional expression with weakness.
However, acknowledging feelings—whether stress, sadness, or frustration—is a
sign of strength, not fragility. You can practice this by:
a) Journaling: Writing down thoughts can help
us to process emotions more clearly. You can have a journal or a dairy where
you freely write down issues or experiences, giving you the ability to process
what has happened and how it impacted you.
b) Mindfulness meditation: Techniques like deep breathing
or guided meditation increase emotional awareness. This is also true for prayer
as it helps us find balance in the chaos. For example, Proverbs 3 advises us to
trust in the Lord with all your heart and not relying on your own
understanding, which can help reduce stress.
c) Talking openly: Sharing struggles with trusted
friends or family reduces isolation. Remember, the key thing is whom you chose
to share with your personal struggles. One should be careful when sharing with
people as some may not wish you well. Look to Philippians 4 which encourages us
not to be anxious about anything but instead praying and giving thanks to God.
2. Develop healthy coping mechanisms
Instead of
turning to alcohol, overwork, or avoidance, cultivating positive coping
strategies can improve mental resilience. One can achieve this by:
a) Exercising: Physical activity reduces
cortisol (the stress hormone) and boosts endorphins. Go for a run, play a sport
or try simple exercise routines every morning to get your started.
b) Make use of creative outlets: Music, art, or writing can be
therapeutic when used with the right intentions.
c) Structured problem-solving: Break stressors into
manageable steps rather than feeling overwhelmed. Not all problems require immediate
action and often require patience and the ability to manage what you can and
not what you’re unable to.
3. Strengthen social connections
Isolation
worsens stress and mental health struggles. Men often prioritize work or
independence over relationships, but strong social ties are the building blocks
for resilience. Some of the ways one can build strong social connections include:
a) Joining a men’s group: Peer support groups (in-person
or online) provide safe spaces for discussion.
b) Reconnect with friends: Regular check-ins, even brief
ones, strengthen bonds. Check up on the friend you haven’t talked to in a while
or visit a family member that has been silent for periods of time. This can-do
wonders to both parties when one realizes that they are loved and cared for.
c) Volunteer: Helping others fosters purpose
and community. Take part in community projects that help the unfortunate or
build a startup idea that gives back. There are many ways you can help those
around you.
4. Prioritize your physical health
The mind
and body are deeply connected. If you ignore one, the other suffers. It is
important to strike a balance between your physical, mental and spiritual
health as they are key aspects in determining your wellbeing. Poor physical
health exacerbates stress, while good habits enhance mental resilience.
Key
areas to focus on:
a) Sleep: Aim for 7-9 hours per night; poor sleep
increases anxiety.
b) Nutrition: A balanced diet supports brain
function and mood stability.
c) Regular medical checkups: Addressing health issues early
prevents long-term stress.
5. Set boundaries and manage work stress
Work-related
stress is a major contributor to mental health struggles for men. Learning to
set boundaries and manage workload is essential. You can achieve this by:
a) Practicing time management: Prioritize tasks and avoid
over commitment.
b) Learn to say no: Taking on too much can lead to
burnout.
c) Unplug after hours: Avoid checking emails
constantly to maintain work-life balance.
6. Seek professional help when needed
Therapy is not a last resort and should not be looked at as a sign of weakness and failure, but rather as a proactive tool for mental wellness. Unfortunately, many men avoid counselling due to stigma because they are afraid of what others will say or think of them if discovered they are going through therapy.
Breaking
the stigma surrounding men’s mental health is the right step towards breaking
this societal norm, and the best way to do that is by coming to the realisation
of the following facts:
a) Therapy is for everyone: Just as you’d see a doctor for
a physical injury, therapy helps with emotional struggles.
b) Different options exist: Traditional talk therapy,
cognitive-behavioural therapy (CBT), or even online counselling can fit
different needs.
c) Medication (if needed): For some, antidepressants or
anti-anxiety medications are helpful under professional guidance.
7. Embrace a growth mindset
Resilience
isn’t about never struggling—it’s about learning and growing from challenges.
Adopting a growth mindset helps men reframe setbacks as opportunities. To
cultivate this kind of mindset one needs to:
a) View failure as feedback: Mistakes are part of progress
and don’t mean its the end of all things.
b) Practice self-compassion: Treat yourself with the same
kindness you’d offer a friend. Do not judge yourself so harshly or make unrealistic
comparisons of yourself to others.
c) Focus on progress, not perfection: Small steps forward matter
more than just trying to make everything perfect.
8. Engage in meaningful activities
Having a
sense of purpose—whether through career, hobbies, or relationships—boosts
mental resilience. How you manage your time and what kind of activities you engage
in can either bring a positive or negative impact to your wellbeing and those
around you.
Ways to
find meaning:
a) Pursue passions: Reconnect with old hobbies or
explore new ones.
b) Set personal goals: Whether fitness, learning, or
career-related, goals provide direction.
c) Spend time in nature: Outdoor activities reduce
stress and improve mood.
Final Thoughts: Building
Resilience Takes Time
Mental
health is not about eliminating stress entirely but learning to navigate it
effectively. For men, breaking free from outdated stereotypes and embracing
emotional well-being is a powerful step toward resilience.
By
acknowledging emotions, fostering connections, prioritizing health, and seeking
help when needed, men can move from stress to strength. The journey isn’t about
perfection—it’s about progress, one step at a time.
If you or someone you know is struggling, remember asking for help is a sign of courage, not weakness. You don’t have to face challenges alone.
