The idea that “real men don’t cry” is a persistent and harmful myth. This outdated belief suggests that masculinity is tied to emotional suppression, leaving countless men feeling they must bury their emotions to fit societal expectations. But suppressing emotions doesn’t make anyone stronger, it makes coping with life’s challenges harder.
“Pretending our issues don’t exist is unhealthy.” “It takes real strength and courage to look in the mirror and say, I’m dealing with some issues, and I want to figure them out.”
- Psychologist Adam Borland, PsyD
Dr. Cary Borland from Cleveland Clinic, explains that such stigmas contribute to chronic stress and untreated mental health issues, including depression and anxiety. The consequences of this silence can be fatal. While women are more likely to be diagnosed with anxiety and depression, men are four times more likely to attempt suicide.
Recognizing Mental Health Issues in Men
While anxiety and depression affect both genders, men may experience or express these conditions differently. Here are some common signs to watch for:
Signs of Depression in Men:
- Irritability, frustration and anger
- Becoming withdrawn or speaking less
- Substance misuse
- Thoughts of suicide
- Avoiding social activities or hobbies once enjoyed
- Changes in eating habits
- Decreased libido (sex drive)
- Disrupted sleep patterns
Symptoms of Anxiety in Men:
- Racing heartbeat
- Shortness of breath
- Difficulty sleeping
- Social discomfort or avoidance
Dr. Siraj Fajri Abdullah notes that mental health issues span all age groups, from college students to older adults, highlighting the universal nature of these struggles.
Unchecked mental health concerns can also manifest physically, leading to:
- Chronic pain
- Sleep disorders
- Heart disease
- Digestive issues
- Weight changes
How Men Can Prioritize Their Mental Health
If you’re ready to break free from stigma, congratulations! You’ve already taken the first step by acknowledging the importance of your mental health. Here are 11 actionable ways to start caring for your well-being:
- Validate Your Emotions
You’re not a robot; feelings are part of being human. Spend time learning about emotions and practice recognizing and accepting your own. Viewing emotions as natural rather than “weak” reduces the risk of anxiety and depression.
- Recognize the Symptoms
Mental health struggles don’t always appear as sadness. Watch for irritability, sleep changes, appetite fluctuations, or difficulty concentrating. These could be signs that something deeper is happening.
- Write It Down
Journaling can be a powerful outlet for emotions. Whether it’s gratitude lists or free-flowing thoughts, writing helps you process feelings without judgment.
- Build a Support System
Having trusted people to talk to is vital. Dr. Borland emphasizes that opening up to male friends doesn’t just help you—it creates space for them to share, too.
- Make Time for Friendships
Strong friendships improve mental health. Prioritize time with your friends, even if it’s just a quick coffee or shared activity.
- Identify Unhealthy Coping Mechanisms
Watch for behaviors like substance abuse, workaholism, or impulsive spending. If these coping strategies take over, it’s time to seek healthier outlets or professional help.
- Rediscover Hobbies
Hobbies offer a mental break and a chance to tap into creativity. Whether it’s playing an instrument, hiking, or learning something new, hobbies can bring joy and reduce stress.
- Harness Your Breath
Deep breathing and meditation aren’t just trendy—they’re effective tools to calm your mind and body. Apps and online resources can help you get started.
- Move Your Body
Exercise releases endorphins, reduces stress, and is a proven mood booster. Whether it’s a gym session or a walk, regular movement benefits both mind and body.
- Tend to Physical Health
Mental and physical health are closely linked. Regular check-ups, a healthy diet, and addressing health concerns promptly are crucial for overall well-being.
- Seek Professional Support
Therapists provide a safe, nonjudgmental space to unpack your thoughts and feelings. Therapy isn’t about weakness—it’s about growth. Dr. Borland notes that many men feel relief after just one session.
Taking the Next Step
If you’ve ever felt hesitant to seek help or express your feelings, know this: It takes courage to prioritize your mental health. Whether you start by journaling, opening up to a friend, or booking a therapy session, every step you take is a step toward a healthier, happier life.
Men, it’s time to rewrite the narrative. Real strength lies in vulnerability, and it’s okay to feel, cry, and ask for help.
Your mental health matters. Let’s treat it that way.
Reference
https://health.clevelandclinic.org/tips-for-taking-care-of-mens-mental-health
https://www.piedmont.org/living-real-change/mental-health-tips-for-men
https://www.healthline.com/health/mens-health/mental-health-care-for-men#takeaway
