Complete Mental health guide for men
Updated: Jan 16
Why men's mental health is important?
Many men are reluctant to get the necessary care because of the stigma associated with men's mental health. The severity of this issue is killing men literally. Particularly in men, mental illness is sometimes viewed as a sign of weakness. It may be interpreted as a sign of weakness or failure to seek treatment for mental health problems. Many guys are discouraged from getting the needed aid because of this stigma. 5.3% of men have depression symptoms. “The percentage of alcohol-attributable deaths among men amounts to 7.7 % of all global deaths compared to 2.6 % of all deaths among women” according to the World Health Organization. Men are also two to three times more likely to misuse drugs than women.
Due to the potential for death, mental illness is a significant issue. Compared to women, men are more prone to commit suicide. In reality, the CDC reports that "Suicide was the 10th greatest cause of death in the United States in 2019, accounting for 47,511 fatalities overall." Mental health is more important now than ever before; it impacts every area of our lives. The importance of good mental health ripples into everything we do, think, or say.
Maintaining a positive mental health and treating any mental health conditions is crucial to stabilizing constructive behaviors, emotions, and thoughts. Focusing on mental health care can increase productivity, enhance our self-image, and improve relationships.
Nurturing mental health doesn’t just improve our daily functioning, but it can also help us control — or at least combat — some of the physical health problems directly linked to mental health conditions. For example, heart disease and stress are related, so managing stress might have a positive outcome on heart disease.
Depression and suicide rank as leading causes of death among men, and yet men are still far less likely than women to seek mental health treatment. So to remove the stigma from Men's mental health, we are bringing
When is men's mental health month?
November is marked as Men's mental health awareness month
Why men's mental health is ignored?
Men's mental health is ignored from decades because men are less likely to speak up about mental health problems like depression. 40 % of men have never talked about their mental health and when men talk about their mental health and anxiety they are considered weak
and people make fun of boys when he open ups about his mental health. Please go and ask all the males you know , how they feel and if they are comfortable opening up to you
“Only women, children and dogs are loved unconditionally.A man is only loved under the condition that he provides something.”
Why are men not happy?
Men are not happy, because they have lost that which made them men, their masculine energy. the purpose, modern men choose instant gratification that make his life worse
fast food addiction. porn addiction, social media addiction
you are product of your lifestyle, modern men have no purpose and no goal they numb themselves with never ending entertainment that makes them feel empty inside that in long term cause mental health problems.
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31 habits for men that can improve their mental health
1. Don’t fear alone time.
Mentally strong people can tolerate being alone and they don’t fear silence. They aren’t afraid to be alone with their thoughts and they can use downtime to be productive.
They enjoy their own company and aren’t dependent on others for companionship and entertainment all the time but instead can be happy alone.
2.Don’t dwell on the past
Mentally strong people don’t waste time dwelling on the past and wishing things could be different. Trauma can make you more vulnerable to developing mental health problems. It can also directly cause post-traumatic stress disorder (PTSD). Some people misuse alcohol, drugs, or self-harm to cope with difficult memories and emotions. Depending on how you're affected, trauma may cause difficulties in your daily life. Mentally strong people acknowledge their past and can say what they’ve learned from it.
However, they don’t constantly relive bad experiences or fantasize about the glory days. Instead, they live for the present and plan for the future.
3.Don’t give up after the first failure
You can’t hold yourself back out of fear of failure because it’s a necessary step toward success. You aren’t going to get what you want without messing up first. You need to try, make mistakes, learn from your mistakes, and try again. You need to keep repeating that cycle over and over until you finally see the results you’ve been hoping to achieve.
When you want something badly enough, you don’t give up after your first failure. You don’t call it quits because things have gotten too hard. You don’t assume you are destined to remain in the same place for the rest of your existence. You don’t lose faith in yourself.
4.Don’t waste energy on things you can’t control.
Focusing on what we can't control makes us less effective and potentially leads to the outcomes we fear the most. The more time and energy we're spending on the things we can't control, the less time and energy we're spending on the ways in which we can make a difference.
5. Don’t let others influence your emotions.
If someone is affecting your emotions in an unhelpful manner, take positive action. Either change the situation, or change how you respond to the situation. Perhaps you decide to walk away and enter a new environment. Or, maybe you decide to take a few deep breaths, practice using some positive self-talk and continue to engage in a difficult conversation.
6.Think positive, Be optimistic
Simply said, positive thinking entails taking an upbeat and constructive approach to bad situations. You anticipate the greatest, not the worst, happening. Self-talk is frequently the first step in positive thinking. Self-talk is the never-ending stream of inner dialogue that occurs.
Take baby steps. Declare aloud to yourself each morning that it will be a good day. Be aware of pleasant things that occur! Try to give extra attention to the positive aspects of your life, even if they are tiny, as we are all quite adept at remembering the negative and forgetting the positive. Pay notice to them and keep reminding yourself that they exist—a chance contact with a stranger that made you grin, a really tasty sandwich, even something as simple as doing the dishes.
7 Pick a hobby
Hobbies give people a positive outlet for their diverse energies. Making time in your schedule for activities you enjoy doing can help to lessen negative stress while increasing eustress, or happy stress. Eustress gives a healthy degree of challenge and is necessary for our daily life. Your life can become more fulfilling and joyful if you have hobbies. They can foster interpersonal relationships, aid in self-discovery, the development of new talents, and personal growth. If we don't have something we do just for fun, life might become fairly simple: wake up, go to work, sleep, repeat
8. Be mindful
Being mindful is giving something your complete attention. It entails taking your time to fully absorb what you're doing. Rushing or multitasking are the reverse of being mindful. Being aware means taking your time. You're concentrating in a carefree manner. Numerous studies have shown that regular mindfulness practice helps us let go of unpleasant memories from the past and worries about the future so that we can focus on our experience of life as it is happening. In your daily routine, try to pay attention to the physical sensations, sounds, smells, and tastes; note how they make you feel and how your body and mind respond to them.
9. Exercise regularly
The benefits of exercise for your mental and physical health are equal. Exercise causes your body to release endorphins, which are feel-good brain chemicals that reduce tension and discomfort. Regular exercise will also increase your brain's serotonin levels, which will improve your mood and sense of wellbeing in general. Exercise boosts mental health by lowering anxiety, depression, and depressive symptoms, as well as by raising self-esteem and increasing cognitive abilities. Additionally, it has been discovered that exercise helps with symptoms including social disengagement and low self-esteem.
For these health advantages, just three days a week of brisk walking for 30 minutes counts as sufficient exercise. Furthermore, these 30 minutes don't have to be consecutive; three 10-minute walks are seen to be just as beneficial as one 30-minute one. , make sure to allocate at least 20 minutes every day to physical activity, whether it's a brisk walk around the block or a high-intensity bike ride. It has been demonstrated that aerobic exercise, such as jogging, swimming, cycling, walking, gardening, and dancing, reduces anxiety and sadness.
10. Daily meditation
Science backs up the benefits of meditation when it comes to mental toughness. One study showed that 30 days of meditating with Headspace resulted in an 11% increase in mental resilience. Another study showed that after 30 days of using Headspace, stress was reduced by a third. Regular meditation can improve your work performance.
According to research, meditation helps you focus more, pay more attention, and multitask better. Meditation increases productivity by helping us focus on the here and now and by clearing our minds. The American Psychological Association states that the goal of meditation is to train your attention to attain a mental state of serenity, focus, and happy feelings. It is an easy and soothing method for reducing stress and raising your mood in general.
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11. Limiting usage of phones
Psychologists, sociologists, and education researchers have become aware of mobile phone addiction as a mental disorder brought on by contemporary technology. Addiction to technology can take many forms, one of which is problematic mobile phone use.
Many smartphone addicts have poor social skills and low self-esteem, which leads them to believe they need to stay in touch with others all the time. Silence on your phone while sleeping can cause worry, anger, tremors, sleeplessness, and stomach issues. According to Thomeeetal., problematic and excessive use of mobile phones is linked to psychological distress, such as anxiety and insomnia, as well as bad lifestyle choices. Set aside some time each day to turn off your phone and pay attention to your surroundings. Take use of this opportunity to interact with your loved ones in person or to do something useful.
12. Watch what you eat
You're putting yourself in a position to experience fewer mood swings and better concentration when you maintain a diet high in nutrients. Studies have even shown that clean diets, which mostly consist of whole, unprocessed foods, can reduce symptoms of anxiety and sadness. Before you begin to experience the mood-enhancing effects of a better diet, it may take days or weeks.
In a post on the blog of the Harvard Medical School, Doctor Eva Selhub argued that what we eat influences our brains and how we function. She said that research has shown that diets high in fruits and vegetables, fish and unprocessed grains help regulate the levels of serotonin in our bodies. Serotonin helps regulate things like our sleep schedules and moods. This improved regulation results in better physical and mental health. Depending on the number of adjustments you make. Long-lasting change doesn't happen quickly, but the good decisions you make every day add up. You'll eventually see the advantages in your body and mind.
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Happiness can be found even in the darkest of times if one only remembers to turn on the light." — Albus Dumbledore.
13. Stop Multitasking
A increasing corpus of studies has revealed that attempting to accomplish two things at once is much less effective than concentrating on one item at a time. Working memory can be affected by multitasking, which can also affect academic performance and even lead to long-term memory issues. In addition to decreasing productivity and performance, multitasking can cause mental fatigue and confusion. Your mental health will suffer as a result of this tension. Stop multitasking and substitute a good mental health habit in its place.
14. Spend time in nature
Nature can inspire a variety of good feelings, including serenity, joy, and creativity. It can also help people focus. Being more connected to nature is also linked to reduced levels of poor mental health, especially lower levels of anxiety and depression. Not only does being in nature improve your mood, but it also benefits your physical health by lowering your blood pressure, heart rate, muscular tension, and stress hormone production. According to specialists like the public health researchers Stamatakis and Mitchell, it might even lower mortality.
Ecotherapy, a sort of formal treatment that involves engaging in outdoor activities, has been found in research to be effective in treating mild to moderate depression. Your physical body yearns for a break from the four walls and laptop screens.
By breaking up the monotony of your daily routine, spending at least 30 minutes in nature can help you feel refreshed both physically and mentally. A breath of fresh air can do wonders for your mood and possibly even help clear your mind. Spend some time in a park or anywhere running or walking quickly before or after work.
15. Get plenty of sleep
Sleep quality and mental health are closely related. Sleeping poorly can have a detrimental effect on your mental health, and living with a mental health issue can affect how well you sleep. Worrying results from poor sleep. It is increasingly understood that sleep issues can also contribute to the beginning and worsening of several mental health problems, including sadness, anxiety, and even suicidal thinking. Insomnia can be a sign of psychiatric diseases, such as anxiety and depression.
16. Brotherhood
To become better men, men need brotherhoods. One of the key elements in men's mental wellness is brotherhood. Men need brotherhood to develop intellectually, thus they will feel better when they are surrounded by other strong men.
To grow is one of the benefits of joining a fraternity. When they know other guys are looking, males are more likely to carry out their intentions and ideas. Men join together to exchange thoughts, chances, and knowledge in order to sharpen one another in various ways.
17. Practice gratitude
Just as crucial as eating well and exercising is keeping in mind all the blessings in your life. When life is getting you down, practicing gratitude is a wonderful approach to keep a positive outlook. Set aside some time each day to reflect on your blessings and record them in writing so you may look back to them. Even in your darkest hours, maintaining a positive attitude on life can greatly benefit your mental health. It can lower stress and enhance both physical and mental health, according to research. People who intentionally list their blessings tend to be happier and less unhappy, according to numerous research conducted in the previous ten years.
18. Journal
Journaling helps control your symptoms and improve your mood by:
Helping you prioritize problems, fears, and concerns
Tracking any symptoms day-to-day so that you can recognize triggers and learn ways to better control them
Providing an opportunity for positive self-talk and identifying negative thoughts and behaviors
Keeping a journal can help you figure out what's making you anxious or stressed when you have an issue. You can develop a strategy to address the issues and lessen your stress once you've recognized your stressors. Writing about your emotions in a journal has been related to reduced mental anguish. In a study, it was discovered that people with a variety of medical illnesses and anxiety who wrote online for 15 minutes three times a week for a period of 12 weeks experienced improved emotions of wellbeing and fewer depressed symptoms after one month.
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19. Find purpose and meaning
According to research, those with a strong sense of purpose and meaning in life typically have higher mental health, general wellbeing, and cognitive performance than people without such a sense. Heart attacks, strokes, and dementia are less likely to occur in those who feel they have a purpose in life.
A sense of purpose in life may inspire people to reframe difficult circumstances in order to deal with them more effectively, which will speed up their ability to recover from stress and trauma. Over time, having a better ability to bounce back from bad situations may help someone feel more purposeful in life. Conversely, when we don't feel like we have a purpose, we can feel trapped or stagnant, which can make us feel down or nervous, unmotivated, or just simply unhappy with our situation
20. Play sports
Sports are essential for enhancing mental health because they aid in reducing stress, worry, and depression while also enhancing sleep and quality of life. Once you have all of these things, they will eventually enable you to be a content, assured, and motivated person. What impact does sports have on your mental health?
There is a ton of data to suggest that engaging in physical activity can significantly and favourably affect mental health. Physical activity can boost mood, lower the risk of anxiety and depression, and promote a healthier, more balanced lifestyle.
21. Get sunshine
Your brain releases chemicals in response to darkness and lack of light. Serotonin is a hormone that the brain releases more of when exposed to sunlight. Serotonin has been linked to improving mood and promoting calm and concentration. Darker lighting at night causes the brain to produce the hormone melatonin. This hormone is in charge of promoting sleep.
Serotonin levels can drop if you don't get enough sun. A increased risk of serious depression with a seasonal pattern is linked to low serotonin levels (formerly known as seasonal affective disorder or SAD). This type of depression is brought on by the cyclical nature of the year.
22. Limit caffeine
According to research, caffeine consumption increases anxiety and the likelihood of having a panic attack in those with panic disorder. Additionally, agitation, tremors, nervousness, and insomnia can be brought on by caffeine. All of these signs and symptoms may be detrimental to mood. These signs and symptoms resemble the body's "fight-or-flight" response. This is the body's normal reaction to situations that are high-adrenaline or possibly dangerous.
23. Have a Morning Routine
A good morning routine will improve your mood, give you more energy throughout the day, ease anxiety, increase productivity, and generally improve how you feel. A good routine can help you feel less stressed, which can improve your mental health and give you more time to unwind and feel less anxious.
23. Limit Alcohol
After drinking, you might feel calmer, less worried, and more self-assured because alcohol has an impact on the area of your brain that regulates inhibition. But these results disappear very rapidly. Regardless of your mood, the changes in the brain's chemistry can quickly cause additional unpleasant emotions, like anger, melancholy, or anxiety.
Anything in excess can be hazardous. When taking anything that affects your mood, be very careful
24. Practice Good Hygiene
According to experts, stress, anxiety, and depressive symptoms can be exacerbated by a messy and unorganized home. But what if you lack the desire to clean up? People who successfully utilise cleaning to lessen tension, calm their thoughts, and get in a little exercise were interviewed by Psycom.
Along with your physical health, your mental health is affected by your hygiene. Consider how you feel after not taking proper care of yourself.
25. Read Daily
According to studies, even just six minutes of reading each day can enhance your sleep, lessen stress, and increase brain clarity. Reading lowers blood pressure and pulse rate while enhancing neural networks in the brain.
Even reading can help you unwind physically by bringing your heart rate down and releasing tension in your muscles. Reading can lower stress levels by as much as 68%, according to a 2009 study from the University of Sussex.
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26. Affirmations
According to research, positive affirmations can encourage better behavioral improvements by shifting cognitive processes. For people who deal with anxiety, sadness, or low self-esteem, this can be especially beneficial.
Positive affirmation practice on a regular basis can be a truly beneficial habit for mental health. Daily affirmations of positivity can enhance your feeling of self and retrain your mind to think positively. Affirmations are more than simply nice words to stroke our egos; they may help us focus on our positive traits, overcome obstacles with vigour, and keep the good neurotransmitters flowing in our brains. Speaking positive affirmations out loud to ourselves might help us stay determined and give legitimacy to our goals.
27. Laugh
Laughter can help you feel happy while reducing stress, despair, and anxiety. Additionally, it can raise your confidence.
Endorphins, the body's feel-good hormones and natural painkillers, are released as a result of laughter. exhibit inherent antidepressant properties. The body produces more serotonin when it is laughing. One of the body's most effective antidepressants is serotonin.
28. Martial arts
Martial arts can help you focus and calm your mind: We can do our work more quickly if we sharpen our attention and relax. We all greatly benefit from better attention, whether it is at work, home, or school. Numerous research indicate that practising martial arts can help to lessen the symptoms of anxiety and depression.
29. Stop watching porn
The main aspect assisting people in overcoming the extensive list of detrimental mental and physical repercussions from excessive usage of porn has been the impact of porn on the brain. There are currently more than 85 studies linking porn consumption to poor mental and emotional health. These side effects range from memory loss and social anxiety to depression, having a poor perception of one's body, and flashbacks. The leading cause of death among mental illnesses in young people is eating disorders. Idealized ideas of body image are significantly influenced by porn.
Key parts of the brain can see a visible loss of grey matter with just three hours of porn use each week. The same study found that those who started using pornography at elementary school, junior middle school, high school, or university had depression ratios of 11.7%, 7.1%, 4.9%, and 5.9%
30. Limit video games
One of the major drawbacks of video games is that it might make it difficult for you to control your emotions. According to studies, those who have Internet gaming problem are more prone to exhibit violent, sad, and nervous behaviours. In especially among young people and adults, a 2017 systematic review found a link between excessive gaming and psychological disorders such sadness, anxiety, and obsessive-compulsive disorder (OCD).
31. Wear good clothes
Your mental health can benefit from looking well. To feel more like yourself, get up every day and follow a pattern for getting dressed and ready. It may provide you with the boost you need to keep yourself out of a slump and discover something useful to do. Our mental state is influenced by fashion. It has been shown that patterns, colours, and cuts improve our mood. One of the causes is the association between clothing and particular roles. Routine clothing rituals can also aid individuals in fending off thoughts that cause anxiety and despair, according to studies.
32. Stop Comparing Yourself
Comparison really does steal joy. You need to let rid of the need for comparison to actually achieve happiness and confidence inside yourself. Your journey is special and lovely in its own way, and you are enough just as you are.
When you compare yourself to others, you turn away from the positive aspects of your life and concentrate on what you lack. Comparison can result in poor mental health and problems like anxiety and sadness if it is not handled.
According to studies, social comparison and depression are associated, and depressed people tend to compare themselves to others more frequently and with higher standards.
Conclusion
Your quality of life is significantly influenced by your mental health. Adding healthy behavior to your daily routine can help you feel better even while many of the things that can affect your mental health are still outside of your control.
Only keep in mind that starting with just one or two new habits at a time rather than a complete overhaul is usually more beneficial when it comes to forming new habits. Then, check in with yourself to assess whether those adjustments were beneficial. It might be time to think about talking to a therapist if your mental health starts to deteriorate. A potent tool in your arsenal of good mental habits is expert support.
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