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In recent decades, the field of psychology has significantly advanced our understanding of mental health and wellness. While this discourse is mainstream, it appears that mostly women are reaping the benefits. Generations of men grew up when emotional restraint was considered a strength. They are now navigating the cost of a legacy that has left them emotionally undereducated. Men’s mental health remains a taboo topic. For many, seeking mental health support is out of the question. And, unlike women, men generally avoid discussions related to burnout, helplessness and anxiety, even with those they are closest to.

Untreated mental illness and severe emotional distress are the main causes of suicide. Statistics across the world provide clear evidence of a problem with men’s mental health. According to the Canadian Mental Health Association, men carry out four out of every five suicides in Canada. In New South Wales, Australia, more men die from suicide than from car accidents. Three times more men in the UK will kill themselves compared to women. Consequently, it’s no surprise that some mental health professionals liken this to a silent epidemic.

Raising awareness about men’s mental health can open the dialogue, normalize therapy and foster healing. In this blog, we cover the following:

• How mental health problems begin in men.
• Culture and identity’s impact on men’s mental health.
• Recognizing the early signs of mental health problems in men.
• 5 Practical Ways for men to improve their mental health.
• Seeking professional help for men’s mental health.
• The Importance of Culturally Attuned Psychotherapy.

How Mental Health Problems Begin In Men

The neuroscience of anxiety sheds light on how we manage stress via a full-body response that includes activation of the Sympathetic Nervous System (SNS). This process evolved from prehistoric times to put the body into survival mode in response to acute, short-term, life-threatening events, such as being chased by a predator or surviving a flash flood.

The SNS was never designed for chronic stress.

Contemporary stressors such as financial challenges, work problems, family and social issues are generally long-term in nature. Applying a system designed for short-term stress relief to prolonged circumstances leaves the SNS in a state of hyperarousal. It can only remain in this mode for so long. Emotional suppression and stoicism over time lead to anxiety disorders and depression. When these are not dealt with, substance abuse, anger management challenges and more set in. In the end, all of these have a detrimental impact on personal, professional, and social relationships.

Culture and Identity’s Impact on Men’s Mental Health

The statistics noted above on suicide rates are even greater for racialized men. This group experiences the accumulated impact of systemic bias in educational, professional, and public settings, further compounded by intergenerational trauma rooted in immigration, displacement, and colonialism.

In many parts of the world, women have outpaced men in post-secondary education and higher-paying careers. In cultures that equate masculinity with being breadwinners, men face yet another psychological hurdle to navigate. Factors like language barriers, poor working conditions and unemployment also add to the quantum of conditions that lead to chronic stress and trauma in men from BIPOC and immigrant cultures.

Unfortunately, mainstream mental health systems do not adequately appreciate the complexity of these issues, and often, racialized men do not receive adequate support to navigate all the interconnected layers that negatively impact their daily lived experiences.

Men’s Mental Health: Early Signals of Problems

In men, the early symptoms of mental health problems present as irritability, withdrawal, and risk-taking behaviours. This is quite the contrast compared to women, who experience sadness or the blues. This can make the diagnosis more difficult. Also, before a complete collapse, men tend to go through a slow burn. Here are early signals to watch out for.

• Irritability creeps in: They snap at family members over minor issues.
• Disconnection from partners: They become distant, emotionally withdrawn or numb.
• Chronic exhaustion: They are unmotivated or drained most of the time.
• Loss of joy: They neglect friendships, hobbies and activities they used to enjoy.
• The days shrink: Their nights are long with sleeplessness, or they cannot get enough sleep; the days feel heavy and restrained.
• Self-neglect: They stop taking care of their appearance and health.

As these symptoms progress, men tend to fall back to unhelpful patterns they learned in childhood: When in pain, they do not cry. When life gets tough, they tough it out. Some succumb to substance misuse to cope, and at worst, verbal abuse and physical violence when they cannot control their frustrations. In this respect, employers can play a pivotal role by promoting workplace mental health initiatives and reducing stigma around taking mental health days.

5 Practical Ways for Men to Improve Their Mental Health Care

To slow down the men’s mental health epidemic, society must change the cultural definition of masculinity. It takes courage to be vulnerable enough to discuss mental health struggles. Pretending you can manage everything alone is not resilience — it’s avoidance. Likewise, emotional intelligence is not a peripheral sentimental concept; it is a foundational skill for communicating effectively, resolving conflict, and building relationships. Those who grasp this paradigm shift can achieve significant improvements in their mental health. Here are 5 actionable strategies that can help improve men’s mental health:

Name The Emotion

Naming your emotions reduces cortisol, the body’s stress hormone. Saying, “I am frustrated”, or “I feel drained” can reduce the intensity of what’s troubling you, and help you discover your triggers and track patterns.

Seek a Confidant

Seeking a non-judgmental confidant also reduces cortisol levels and feelings of isolation. This person can be your partner, a sibling, a friend, your family doctor or a therapist. All you need to say is, “I am going through something. Can you just listen?”

Deep Breathing

Pausing to take three deep diaphragmatic breaths stimulates the Vagus Nerve, which activates the Parasympathetic Nervous System (PNS). This kickstarts a calming response to counter stress. It lowers your cortisol levels, blood pressure and heart rate.

Dedicated Alone Time

Carve out at least 10 minutes in your day for quiet time alone. Mindfulness practices, taking a walk, sipping a cup of tea, or listening to music can signal your pituitary gland and hypothalamus to release endorphins, the “happiness hormones”.

Journaling

Journaling with a pen is a scientifically proven method for reflecting, processing emotions and becoming more self-aware. The slower physical act of writing, rather than typing, activates more regions of the brain, promoting clearer understanding, improved memory, and better emotional regulation.

These strategies help you take pause, stay connected to yourself, and interrupt cycles of ruminative thoughts. They allow you to think clearly and discover productive ways to move forward.

Seeking Professional Therapy For Men’s Mental Health

Sometimes, self-driven motivation cannot get you to where you want to be with your mental health. When personal, professional, and social relationships continue to be a challenge in your life, the services of a therapist specifically trained in men’s mental health can help. Studies have shown that when men improve their mental health, families, workplaces, and communities become healthier overall.

Therapy is not about “fixing you” because you are not broken. It is a means of supporting your mental health, and it’s not much different from working with a physician to treat your physical health. While therapy cannot take away life’s stressors, it can help you access calmness, connection, and resilience in a consistent way over the long term. A therapist trained in men’s mental health will provide you with a safe, non-judgmental space to speak freely. They can offer the calm presence your nervous system requires to bring your mind and body back to equilibrium. Their professional training enables them to deploy treatment modalities such as Cognitive Behavioural Therapy (CBT), Eye Movement Desensitizing and Reprocessing (EMDR), and Deep Brain Reorienting (DBR). These are proven techniques to get to the root causes of distress and heal trauma, hypervigilance, emotional numbness, anxiety and depression.

The Importance of Culturally Attuned Psychotherapy

In addition to accessing a therapist trained in men’s mental health, racialized men will find culturally informed mental health therapy to be much more effective. A therapist who speaks your language and understands your culture can acknowledge your experiences without judgment. They will also ensure your pathways to healing remain close to traditions you are familiar with. Culturally attuned care improves diagnostic accuracy and integrates your mental healthcare with community-based resources.

Shanti Psychotherapy is a leader in culturally attuned mental health therapy. For over 25 years, we have actively committed to providing culturally relevant mental health care to clients of all ethnicities, cultural backgrounds and sexual orientations. Our multicultural and multilingual group of therapists understand how cultural identity, background, upbringing and experiences shape individuals. We have a deep understanding of cultural strengths and weaknesses, the impact of immigration and acculturation, and intergenerational trauma. We can honour you with therapy that is unbiased, compassionate and effective.