The Importance of Mental Wellness in Men’s Health

Mental health is as much a part of health as blood pressure or cholesterol. For men, it is also the area most often left unattended. Expectations to be strong and self-reliant can make it hard to admit to struggling. Understanding how mental health problems show up in men, and what helps, makes it easier to act for yourself or for someone you care about.

What mental wellness means

The World Health Organization defines mental health as a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn and work well, and contribute to their community. It is more than the absence of illness, and it changes over the course of life.

Why it matters for men

The National Institute of Mental Health reports that men are less likely than women to have received mental health treatment in the past year, and that men are more likely to die by suicide. Mental and physical health are closely connected: ongoing stress and depression affect sleep, appetite, energy, relationships and how well people look after other conditions.

How problems can look in men

Men and women can develop the same conditions but may experience different symptoms. The NIMH lists signs that include:

• anger, irritability or aggressiveness;
• noticeable changes in mood, energy level or appetite;
• difficulty sleeping or sleeping too much;
• difficulty concentrating, feeling restless or on edge;
• increased worry or feeling stressed;
• misuse of alcohol, drugs or both;
• persistent sadness or feelings of hopelessness;
• feeling flat or having trouble feeling positive emotions;
• engaging in high-risk activities;
• aches, headaches or digestive problems without a clear cause;
• thoughts or behaviors that interfere with work, family or social life;
• thoughts of death or suicide.

Because some of these, such as anger or overworking, do not match the common picture of depression, they are easily missed by the man himself and by those around him.

Common conditions

• Depression: persistent low mood or loss of interest lasting two weeks or more, with changes in sleep, appetite, energy or concentration.
• Anxiety disorders: excessive worry, panic or avoidance.
• Alcohol and substance use disorders: often develop as a way of coping.
• Post-traumatic stress disorder: following frightening or distressing events.

Barriers to getting help

• Beliefs that asking for help is weakness
• Not recognizing the symptoms
• Reluctance to talk about feelings
• Worry about work or what others will think
• Not knowing where to start

Mental health conditions are medical conditions. Seeking treatment is a practical decision, in the same way as treating high blood pressure.

Looking after your mental wellness

The NIMH suggests self-care steps that support mental health:

• Get regular exercise. Small amounts add up.
• Eat healthy, regular meals and stay hydrated.
• Make sleep a priority. Keep a schedule and reduce screen light before bedtime.
• Try a relaxing activity, such as breathing exercises, meditation or a hobby.
• Set goals and priorities. Decide what must be done now and what can wait.
• Practice gratitude. Note specific things that went well.
• Stay connected with friends or family who can provide support.

Also helpful:

• limiting alcohol, which worsens mood and sleep;
• spending time outdoors;
• talking early, before problems build up.

When to seek professional help

See a doctor or mental health professional if you have had severe or distressing symptoms for two weeks or more, such as:

• difficulty sleeping;
• changes in appetite or unplanned weight changes;
• difficulty getting out of bed because of mood;
• difficulty concentrating;
• loss of interest in things you usually enjoy;
• inability to carry out usual daily activities.

Your primary care doctor is a good first contact. They can rule out physical causes, such as thyroid problems, and refer you on.

What treatment involves

• Talking therapies, such as cognitive behavioral therapy, which teach practical ways to handle thoughts and situations.
• Medicines, such as antidepressants, prescribed and monitored by a doctor.
• A combination of both.
• Support groups and peer support.

Treatment works for most people, though it can take a few weeks to feel the benefit. Do not stop medicines suddenly without advice.

In a crisis

If you or someone you know is struggling or having thoughts of suicide, call or text the 988 Suicide and Crisis Lifeline at 988, or chat at 988lifeline.org. It is free, confidential and available 24 hours a day. Call 911 in a life-threatening emergency.

Supporting another man

• Choose a private moment and ask directly how he is doing.
• Listen without judging or rushing to fix things.
• Take talk of hopelessness or suicide seriously. Asking about suicide does not put the idea in someone’s head.
• Encourage him to see a doctor, and offer to help make the appointment or go along.
• Stay in touch.

Mind and body together

Looking after physical health supports mental health, and the reverse is true. Regular checkups, activity, sleep and good nutrition are part of the same picture. Read more in our guides to sleep and general health and lifestyle choices and men’s wellness.

The bottom line

Mental wellness is not separate from men’s health; it is central to it. Notice the signs, talk to someone and get professional help when symptoms persist. Explore everyday wellbeing essentials in our men’s health department.

Sources

1. National Institute of Mental Health. Men and Mental Health.
2. National Institute of Mental Health. Depression.
3. National Institute of Mental Health. Caring for Your Mental Health.
4. World Health Organization. Mental health.
5. 988 Suicide & Crisis Lifeline. 988 Lifeline.