How Can Men Manage Their Mental Health?

Justin Houman, M.D., a reproductive urologist and men's health specialist at Tower Urology in Los Angeles and the medical director for Bastion Health, an app-based telehealth platform for men, said there are several key factors particularly affecting men's mental health:

• Male-specific mental health disorders. Some mental health disorders are more commonly diagnosed in men, such as male-specific depressive disorders, including male depression and postpartum depression in men. These conditions may have unique presentations and may require specific attention in addressing men's mental health.
• Masculinity norms. Traditional masculine norms, such as an expectation to be stoic, tough and unemotional, may discourage men from expressing their emotions openly. This can lead to difficulties in coping with emotions and may contribute to mental health issues such as depression, anxiety and substance use.
• Physical health issues. The most common physical health issues in men include low testosterone, prostate problems and sexual health issues, which can impact mental health. These conditions may lead to stress, anxiety, depression and other mental health challenges.
• Relationship and family issues. For example, difficulties in maintaining healthy relationships, divorce and co-parenting challenges can impact men's mental health. Men may face unique pressures and expectations related to their roles as partners, husbands, fathers and providers, all of which can affect their mental well-being.
• Societal expectations and gender roles. Traditional societal expectations and gender roles may place unique pressures on men, which can impact their mental health. For example, societal norms that emphasize men as the primary breadwinners and providers may lead to stress, anxiety and depression if men feel they are unable to fulfill these roles.
• Work-related stress. Men may experience unique work-related stressors, including pressure to succeed professionally, long work hours and workplace discrimination. These stressors can negatively impact mental health, leading to burnout, anxiety and depression.

"There are certain expectations of what it means to be a 'real man' in society, and these expectations can contribute to a sense of inadequacy or failure if men are unable to meet them," said Alisa Ruby Bash, Psy.D., a licensed marriage and family therapist in Malibu, California. "Plus, men may experience unique challenges related to their relationships, such as pressure to be the primary breadwinner or difficulty communicating their emotions."

Men of color face additional challenges and risk factors that have historically impacted their mental health and treatment-seeking behaviors, in addition to the existing stigma and masculine norms concerning mental health. These risk factors include higher exposure to poverty and violence, limited economic opportunities and higher incarceration rates.

As a result, men of color are more vulnerable to isolation and mental illness. Despite this, research indicates men of color are less likely to seek mental health treatment. Of men with daily feelings of anxiety or depression, the CDC found non-Hispanic white men (43 percent) were more likely than non-Hispanic Black and Hispanic men (36 percent) to have talked to a mental health professional or taken medication to help with these feelings.

This disparity highlights an urgent need to address the unique challenges faced by men of color in accessing mental health care and support.

Due to the different social and cultural pressures placed on men, they tend to handle mental health issues differently.

"Men with mental health concerns may be more likely to abuse drugs or alcohol, which can have a range of negative physical health consequences," Bash said.

Men are nearly three times more likely to be alcohol dependent than women.

For adults with serious mental illness, men are also more likely to have used illicit substances in the past year than women.

"Substance use, including alcohol and drugs, can have detrimental effects on physical health, leading to issues such as liver damage, cardiovascular problems and other health-related complications," Houman said.

If you don't seek support for mental health concerns, he added, it can lead to other physical problems.

Appetite and weight changes

Mental health issues can impact men's appetite and eating habits. For example, depression may lead to a decrease in appetite and then weight loss, while stress or emotional eating associated with anxiety or depression may lead to weight gain. These changes in appetite and weight can have physical health consequences, such as nutritional deficiencies, changes in body composition and increased risk of chronic health conditions.

Chronic health conditions

Mental health concerns such as chronic stress and anxiety have been linked to the development or exacerbation of various chronic health conditions, including cardiovascular disease, diabetes and gastrointestinal disorders. These physical health conditions can be influenced by the impact of mental health on physiological processes in the body.

Psychosomatic symptoms

Mental health issues such as anxiety and stress can manifest as physical symptoms in the body, even in the absence of an underlying physical condition. These are known as psychosomatic symptoms and may include headaches, stomach aches, muscle tension and other physical discomforts.

Reduced physical activity

Mental health issues can affect motivation, energy levels and overall functioning, which may lead to reduced physical activity and exercise. Lack of physical activity can contribute to physical health issues, such as decreased cardiovascular health, muscle weakness and weight gain.

Sleep disturbances

Mental health concerns such as depression, anxiety and post-traumatic stress disorder (PTSD) can disrupt sleep patterns, leading to sleep disturbances such as insomnia or disrupted sleep. Poor sleep can affect physical health negatively, leading to issues such as fatigue, decreased immune function and an increased risk of chronic health conditions.

As well as worsening mental and physical symptoms, Bash noted some mental health conditions, such as depression and bipolar disorder, can increase the risk of suicide. Without diagnosis and treatment, this risk can rise. As noted above, men are more at risk of suicide than women.

"It's important to recognize that mental health and physical health are interconnected, and addressing mental health concerns can have positive impacts on physical well-being," Houman said.

Seeking professional help from qualified mental health providers and incorporating self-care strategies that address both mental and physical health can prove beneficial for men who are experiencing mental health challenges.

In addition, men's sexual and reproductive health can be closely connected to their mental health in several ways, Bash said. Some of the ways sexual and reproductive health and men's mental health are intertwined include:

• Hormonal imbalances. Hormonal imbalances such as low testosterone can contribute to a range of physical and mental health problems, including depression, anxiety and decreased libido.
• Infertility. Men who struggle with infertility or other reproductive health issues may experience stress, depression and feelings of inadequacy.
• Performance anxiety. Men who experience sexual performance anxiety or erectile dysfunction (ED) may experience feelings of embarrassment, shame and low self-esteem, which can lead to anxiety and depression.
• Relationship stress. Issues with sexual or reproductive health can lead to stress and conflict in relationships, which can contribute to mental health problems.
• Sexually transmitted infections (STIs). Men who contract an STI may experience feelings of shame or guilt, which can lead to anxiety and depression.

Houman said men who identify as LGBTQIA+ may face further unique challenges. Discrimination, stigma and social rejection based on sexual orientation or gender identity can contribute to mental health issues, such as depression, anxiety and substance use disorder, and may affect sexual and reproductive health behaviors.

Then there's another aspect of men's mental health that many will not consider.

"While postpartum mental health is often associated with women, men can also experience postpartum mental health challenges, such as postpartum depression and anxiety," Houman explained.

He noted the transition to fatherhood, the changes in roles and responsibilities, sleep deprivation, and other stressors associated with parenthood can impact men's mental health and affect their overall well-being, including sexual and reproductive health.

Finally, men can experience sexual trauma, such as sexual assault or abuse, which can have significant psychological impacts. Sexual trauma can lead to symptoms of PTSD, depression, anxiety and other mental health issues that may impact sexual and reproductive health, including sexual functioning, relationships and overall well-being.

Houman's offered his top 10 tips for men who want to look after their mental health:

1. Build healthy relationships. Building and maintaining healthy relationships with friends, family and partners can contribute to positive mental health. Spend time with loved ones, engage in activities that foster connection and meaningful relationships, and seek social support when needed.
2. Challenge harmful masculinity norms. Be aware of masculinity norms that may negatively impact mental health, such as the pressure to conform to rigid gender roles or avoid showing vulnerability. Challenge and question these norms, and be willing to seek help and express your emotions openly.
3. Educate yourself about mental health. Understanding common mental health conditions, their symptoms and available treatments can help you recognize when you or someone else may need help.
4. Engage in activities you enjoy. Pursue hobbies and interests that bring you joy and fulfillment, and that give you a sense of purpose and accomplishment.
5. Limit substance use. Excessive alcohol or drug use can have detrimental effects on mental health. Limit or avoid drug use that's not prescribed, and seek professional help if you're struggling with substance use.
6. Manage stress. Find healthy ways to manage stress, such as engaging in hobbies, practicing relaxation techniques or seeking professional help. Prioritize self-care and take breaks when needed.
7. Practice self-care. Taking care of your physical health can have a positive impact on your mental health. Eat a balanced diet, exercise regularly, get enough sleep and manage stress through relaxation techniques such as deep breathing or meditation. Taking care of your body can support your mental well-being.
8. Seek professional help. If you are experiencing mental health concerns, it's important to seek help from qualified mental health professionals, such as psychiatrists, psychologists or licensed therapists. They can provide an assessment, diagnosis, and evidence-based treatments and therapies tailored to your specific needs.
9. Set realistic expectations. Avoid placing excessive pressure on yourself to meet unrealistic expectations. Set realistic goals, learn to say no when necessary and practice self-compassion. Be kind to yourself and always acknowledge your efforts and achievements.
10. Talk about your feelings. Men often face societal pressures to be cool, dispassionate and avoid expressing their emotions. However, it's crucial to recognize and express your feelings in healthy ways. Talk to a trusted friend, family member or mental health professional about what you're honestly experiencing. It's okay to ask for support when you need it.

If you're not sure where to start looking for resources and support, here are some places to start your research:

• Man Therapy uses humor to get men thinking and talking about their mental health. The website shares a lot of resources that men can access to support their mental health.
• The Men's Grief Network was founded to connect men in grief. It provides information and resources through the website and supports and educates those who are grieving, regardless of the loss.
• Suicide prevention strategies are available from the CDC. In the U.K., the charity Men's Minds Matter is dedicated to the prevention of male suicide by providing tips, information and self-help strategies.
• The Men's Group Network is a nonprofit organization that aims to create more community spaces for men where they can access meaningful connections through training, mentoring and support.
• Fathering Today is a charity that provides support and resources to men navigating parenting.