Wellness Expert’s Tips To Support Male Mental Health This Movember
One of the biggest problems now facing male mental health is the stigma surrounding vulnerability and help-seeking behaviour. In many cultures, including the UK, traditional notions of masculinity emphasise self-reliance. They stress emotional stoicism and the idea that men should “tough it out” in times of difficulty. These societal pressures are outdated. They can create a toxic cycle. Men often feel ashamed or weak for expressing emotions like sadness, anxiety, or fear. As a result, they avoid seeking help for mental health issues. Instead, they develop addictive coping behaviours like porn, alcohol, drugs, food and gambling.
Wellness Expert Alex da Silva looks at the consequences and offers tips to promote male mental health.
Men’s Health Awareness Month
Alex comments, “Addressing this issue requires challenging traditional gender norms. We must encourage a culture where men feel empowered to talk openly about their mental health. Increased education, destigmatization, and support for emotional well-being—especially within communities, workplaces, and healthcare systems—are crucial steps in making mental health care more accessible and acceptable for men”
This can lead to several worrying consequences:
1. Under-diagnosis and delayed treatment:
Men are less than women to seek professional help for mental health concerns. As a result, issues like depression, anxiety, or substance abuse go unaddressed. These issues can stay untreated until they become severe or lead to crisis situations.
2. Higher rates of suicide:
Men, particularly those in middle age and older, have higher rates of suicide compared to women. A key factor here is that men are less to reach out for support. They engage in more lethal means when they try suicide.
3. Barriers to open communication:
Men often struggle to talk about their emotions or mental health struggles with friends. They also find it difficult to open up to family or romantic partners. This is often due to fear of judgment or ridicule. This can result in isolation, loneliness, and a sense of disconnection.
4. Negative coping mechanisms:
Some men lack healthy outlets for managing stress or mental health challenges. As a result, they turn to unhealthy coping mechanisms. These include substance abuse, anger, or disengagement from social activities. These strategies can worsen mental health issues. They can lead to extra problems, like strained relationships and job performance issues.
Here are some actionable tips to help with men’s mental health:
1. Breathwork
Benefits: Breathwork practices include deep diaphragmatic breathing, box breathing, and alternate nostril breathing. These practices can reduce stress. They also improve focus and help regulate emotions. It activates the parasympathetic nervous system, lowering cortisol (stress hormone) and promoting relaxation.
How it helps: Regular breathwork can help men manage anxiety, anger, and emotional numbness by increasing self-awareness and emotional regulation.
2. Men’s Circles
Benefits: Men’s circles offer a safe and supportive space for men. They can share their feelings, vulnerabilities, and experiences. There is no fear of judgement. These groups foster a sense of brotherhood, reduce isolation, and encourage emotional expression.
How it helps: They challenge the “tough guy” stereotype. They help reduce shame around vulnerability. They build healthy connections with others who face similar struggles.
3. Nutrition
Benefits: Proper nutrition supports brain health and mood regulation. Foods rich in vitamins and minerals help reduce anxiety. Options include red meat, chicken, and fish. Antioxidants found in berries can reduce depression. Magnesium in nuts helps with cognitive fatigue.
How it helps: A balanced diet improves energy, mental clarity, and emotional resilience. Avoiding processed foods, excessive sugar, and alcohol can prevent mood swings and brain fog.
4. Physical Exercise:
Regular movement, whether weightlifting, running, or yoga, can improve mood, reduce anxiety, and boost self-esteem.
5. Mindfulness/Meditation:
Helps men develop awareness and acceptance of their emotions, reducing impulsive reactions and increasing emotional intelligence.
6. Sleep Hygiene:
Quality sleep is crucial for mental clarity and emotional balance. Men should prioritise 7-9 hours of sleep per night. Read our top tips for sleep.
7. Therapy/Coaching:
Beyond group circles, professional therapy and coaching provides a structured environment to tackle deeper mental health concerns.
Integrating these tools into daily life can create a holistic approach to improving mental health. This empowers men to break through societal barriers. It also helps them develop healthier emotional habits.
Alex is a Breathwork and Wellness Practitioner who specialises in helping people overcome mental health and addiction issues. Starting his wellness service with a mission to help people become stronger in mind, body and spirit. Alex is the co-founder of Silva Wellness, based in Farringdon, London EC1. This new treatment centre offers a range of innovative and effective treatments for the mind, body and spirit.
