Men's mental health challenges that shouldn't be ignored

Men are often socialized to hide their pain, so it can be difficult to tell when they are struggling.

While conversations around men's mental health have changed in recent years, men are still a vastly overlooked population when it comes to mental health support. In fact, nearly one in 10 men experience depression or anxiety, but fewer than half receive treatment.

The cost of refusing to seek help cannot be overstated. More than six million men suffer from depression per year, and despite mental illnesses being more prevalent in women, more than four times as many men as women die by suicide every year.

To understand why so many men suffer in silence, it's important to look at the barriers that keep them from seeking help. Then, we'll look at recognizing warning signs and strategies to support men's mental health.

Barriers to seeking help

Cultural and societal expectations about masculinity can make it difficult for men to seek help — especially since the conditioning starts early. Children are told "boys don't cry," and men are told to "tough it out" or "man up." There is a stigma that showing emotion is a sign of weakness, so men often do not speak up when they are feeling depressed or anxious.

Men may also worry that opening up will affect how they are perceived by their family, friends or colleagues. Men are expected to be protectors and providers, and admitting they are anxious or depressed can feel like a betrayal of those ideals.

Unfortunately, the pressure to bottle up negative emotions can cause men to turn to unhealthy coping mechanisms, such as overwork or isolation. Not being able to process difficult emotions can lead to increased anxiety, depression and stress. Suppressing emotions can also cause unexpected physical symptoms such as digestive issues and muscle tension.

Recognizing warning signs

Men are often socialized to hide their pain, so it can be difficult to tell when they are struggling. On top of that, the signs of mental illness may look different for men than they do for women.

Some warning signs to look for in yourself or the men in your life include:

• Changes in behavior, such as increased aggression or irritability
• Escapist behavior, such as excessive gaming or spending a lot of time at work
• Loss of interest in hobbies or feeling disconnected from life
• Risky behavior, such as driving recklessly or gambling
• Sleeping too much or too little
• Substance use
• Withdrawing from family and friends

Resources and strategies for improving men's mental health

Men seeking help with their mental health can start by talking to their primary care doctor. A doctor can rule out any physical causes of symptoms and provide referrals to therapists or psychiatrists.

Therapy is one of the most effective ways to address mental health challenges. It provides a safe, confidential space to explore emotions, identify triggers and develop healthy coping strategies. Therapy options can include traditional talk therapy, cognitive behavioral therapy (CBT) or group therapy.

Support groups, whether online or in person, can also be beneficial. These spaces are meant to encourage and normalize vulnerability. Listening to others share their stories can help men feel less isolated and remind them they are not alone in their struggles.

Lifestyle changes can also help improve men's mental health. Physical activity, healthy eating and adequate sleep can reduce stress and improve mood. Mindfulness practices such as journaling or meditation can also help.

It's also important to be aware that immediate help is available for men in crisis. Hotlines such as the 988 Suicide and Crisis Lifeline are available 24/7. Movember is a global movement that encourages men to grow mustaches to spark conversations and raise awareness about critical health issues — including mental health, suicide prevention, prostate cancer and testicular cancer.

The path forward for men's mental health

Although mental health is slowly being recognized as just as important as physical health, stigma continues to keep too many men silent when they are in pain. Learning to recognize the warning signs of mental illness and encouraging healthier coping strategies, while also promoting open dialogue, can help create an environment in which men feel empowered to seek help without shame.

Find more information about mental health resources from HCA Healthcare.