Today I will diving in deep with mental health tips for men.
If you’re a man, or you know a man, perhaps your brother, friend, son or uncle, who you know needs support, please encourage them to talk to someone they can trust.
Whether that be a friend, relative, work colleague or even a professional, speaking to someone in confidence can help relieve the load.
I was one of those men that didn’t talk, and it nearly cost me my life. Within the space of three years my life fell apart rapid. In those few years, I had become an alcoholic with severe depression, insomnia and anxiety, with it all coming to an end in 2019 when I nearly died from liver failure.
Honestly, as a man, I can say talking really can be the best therapy and seeking support will help enormously.
Men can often feel like they’re not allowed to talk, for whatever reason, but they need to know it’s safe to talk about how they feel.
Let’s end the stigma of men not talking about their feelings – yes, they do, and yes, sometimes, they need to.
It doesn’t matter who you are, we all have feelings.
This post can be for men or women, but I feel it’s important to us men, to end the stigma and to know it’s OK to talk.
Despite what you might think, everyone has mental health, but not everyone will have mental ill-health.
There are many ways to you can look after your own mental health, but these are our 19 tips.
Disclaimer: I am not in any way a certified therapist, therefore all the advice given is from my own experience and should not be taken as medical advice.
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Mental Health Tips for Men – Ultimate Guide!
Keep up with relationships that are healthy and rewarding
Researchers have found that people who are more socially active have a higher quality of mental health.
Instead of isolating, try your best to sustain your positive relationships with co-workers, family members, and friends.
Keep up with them digitally through video chat parties and events, and if you can, do a socially distant activity like taking a walk around the park.
However, there can be instances where you need to detach from certain people to sustain your mental health.
Do you find yourself frequently arguing with someone? Is someone always passive-aggressively insulting you and making you feel bad?
You can always try to work it out. But there can be a moment in which you realise that enough is enough.
Let go of any toxic relationships that are weighing you down.
Practice meditation/mindfulness exercises
Throughout the day, meditate when you need to feel relaxed. By doing mindfulness activities throughout the day, you can get more insight into your emotions and increase your ability to pay attention.
Schedule meditation breaks during the morning and afternoon/evening, this is your time for inner healing.
Frequent meditation research has shown can boost the quality of your relationships and may help you overcome anxiety.
It’s been shown that doing physical exercise can be great for your mental wellbeing and help with anxiety and depression.
The new year is a perfect chance to start a workout routine. Since there are so many different activities out there, you can undoubtedly find one that’s right for you.
On YouTube, there’s a wide range of classes taught by experts. Even when it’s cold out, you can exercise whenever, wherever.
You can also set up a video chat workout with some friends – crank up the tunes and make it a social activity!
Going hand in hand with exercise, drinking more water has a huge impact on an individual’s mental health.
Dehydration from lack of water can be a common cause of frequent headaches and lethargy, leading to an inevitable negative mood.
Drinking enough water provides our brains with the fluids it needs to be able to function properly, allowing for quicker thinking and reaction times.
Unsure of how much you should be drinking? The unofficial advice given is to be drinking around 2 litres a day.
This can be a lot for those who don’t drink much so for that extra push you need, why not treat yourself to a personal water bottle with motivational times to drink imprinted on the design of the bottle?
They’re both trendy and great for ensuring you maintain your water intake throughout the day.
Accept and value yourself
Every single one of us is different and unique in our own way, and we are all good at doing different things.
That being said, no one is perfect so be sure to treat yourself with kindness and respect. Try not to be too hard on yourself.
Embracing who you are helps boost self-confidence which can lead you to discover new friends, places and things, and can help you through difficult times.
Associate with positive people
Associating with the right people can do worlds of good for your mental health.
If your friends or family members tend to be negative and simply don’t see the glass as half-full, find yourself some better people to spend time with.
Of course, you don’t have to ditch important folks just because they have negative attitudes some of the time, just bolster your network of friends with those that have a positive mindset.
Otherwise, those damaging mindsets may seep into your thinking.
Set life goals
If you don’t have a clear direction in life, chances are your mind is constantly wading through the possibilities and stressing about the future.
Whether it’s on a personal or professional level, try to set long-term goals. That way, you know what you’re working toward and it’s going to be easier to ward off career or personal life dissatisfaction.
When you reach a goal your notion of self-worth improves.
Create a new routine
Try to get up and go to bed at similar times, eat at regular hours, and schedule slots for personal hygiene and exercise.
The predictability of a routine may help you feel more in control, which is important for mental health, according to the Mayo Clinic. Plus, regular exercise may reduce anxiety and improve your mood.
Take a break
In those moments when it all seems like too much, step away, and do anything but whatever was stressing you out until you feel a little better.
Sometimes the best thing to do is a simple breathing exercise: Close your eyes and take 10 deep breaths. For each one, count to four as you inhale, hold it for a count of four, and then exhale for another four.
This works wonders almost immediately.
Try to slow down focus on the present moment, this will calm the mind also.
Take a break from social media
Social media may seem like a convenient, easy way to keep in touch with people, but it can also have a negative effect on your mental health.
Recent studies show a link between frequent social media use and symptoms of depression and anxiety.
Make a greater effort to socialise in person, rather than online, for the best results on your mental health.
Reading just 30 minutes a day over time will produce amazing benefits. I hear you – “What? I don’t have 30 minutes a day to read!” Well, quite honestly, I think we spend at least that amount of time on other activities like social media or television each day.
Plus, I would add that we really cannot afford not to acquire this habit. Reading 30 minutes a day would mean that you could probably get through 2-3 books in a month and 24 to 36 books in a year!
That is amazing! Think of all you could learn in one year by cultivating a simple daily habit of reading.
The following books I cannot recommend enough:
Avoid alcohol in excess
You’ve probably heard it before (maybe repressed it for some reason), but I would recommend not drinking in excess and only drink in moderation.
Drinking too often can cause higher levels of anxiety and depression which can cause a downward spiral in your mental wellness, I know this all too well.
Don’t take this as me saying you have to completely cut alcohol out of your life, but try to consider the negative impacts that alcohol can have on your mental wellness before drinking in excess.
While many consider sleeplessness to be a symptom of mental illness, recent research suggests that it may be a cause of poor mental health. Sleep, particularly deep sleep, is crucial for maintaining a healthy mind, according to leading sleep scientists like Berkley’s Professor Matthew P. Walker.
Doctors recommend practicing good “sleep hygiene” – only use your bedroom for sleeping, cut out the use of electronic devices before bedtime, and keep the atmosphere cool and dark.
If you still have trouble sleeping, consider cutting out caffeine or increasing your physical activity during the day.
Gratitude has been clearly linked with improved well-being and mental health, as well as happiness.
The best-researched method to increase feelings of gratitude is to keep a gratitude journal or write a daily gratitude list.
Generally contemplating gratitude is also effective, but you need to get regular practice to experience long-term benefits.
Find something to be grateful for, let it fill your heart, and bask in that feeling.
No matter how crazy life gets we all need to make time for self-care. Spending time loving yourself is important for our physical, mental and emotional well-being.
This is important for you to have a healthy relationship with yourself. You need to love yourself too!
Volunteering your time can be a major boost to your self-esteem, plus you get that “feel good” emotion by helping out those in need.
If you’re looking for opportunities to volunteer in your local community, use the website Volunteer Match for guidance.
There are many concrete benefits of giving back to the community, one of the least celebrated is the emotional health of the giver.
Celebrate your wins
Make it a habit to celebrate your wins. High fives might seem cliché but there’s magic in the movement.
If you don’t believe me, check out one of the most popular TED talks of all time by Amy Cuddy.
Make a habit of saying the right thing to yourself and others with your body language.
Small tweaks can bring about big changes.
And, have a little fun, too. Life’s too short for anything less.
If you can, encourage celebrating wins in your workplace, too.
A change in office culture, to one of support and congratulations, will have an uplifting effect on the energy and mood of any workplace.
Mood is contagious so make sure the right one is catching. You won’t just be changing your life; you’ll be changing the lives of those around you.
Open up to someone
Knowing you are valued by others is important for helping you think more positively. Plus, being more trusting can increase your emotional well-being because as you get better at finding the positive aspects in other people, you become better at recognizing your own.
Reach out to get some professional help
Though there are plenty of things you can do to take charge of your mental health, it’s vital to get extra help if you’re not feeling great.
While it can be overwhelming, you should reach out to a friend, family member, or partner who can help and support you through this difficult time.
Look for a licensed counsellor, psychologist, or psychiatrist depending on your needs.
Improving your mental health can subsequently lead to you reaching other professional and personal goals, and so it should be regarded as just as important as your physical health.
If you aren’t motivated and happy, you won’t get very far. We all have the potential to find happiness. With the right tips and professional help, you can get there.
Mental health tips for men – Final thoughts
You have the power to take positive steps right now to improve your resilience and emotional health.
Don’t wait until you’re in a crisis to make your mental health a priority. Besides, it is easier to form new habits when you are feeling strong.
You can then implement those habits when you need them most. Pick something from this article that resonates with you and try it. Then, try something else.
Slowly putting in place routines, habits, and regular patterns will help you feel better through gradual change.
I would love to hear your thoughts on what you are doing to change your life in the coming days and years!
If you have any questions please reach out to me via firstname.lastname@example.org. I would love to hear from you!
I really hope you found inspiration in this article.
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Hello! My name is Adam and welcome to my space on the internet. Here you can find me writing about subjects such as spiritual growth, mental health, self-care, self-development and all things wellness. Connect with me on my journey and join the community!