It’s simple: Some of the biggest issues people face in modern society are stress and anxiety. These things, when left unchecked, can have wide-ranging consequences on your physical health, but also on your mental state. It’s been found that reducing stress can help you be happier, have more fulfilling relationships, and live a fuller life. It’s also been found that neglecting your physical and mental health (i.e., not engaging in self-care activities) can result in serious illness, both physical and mental. Psychologists often assess someone’s inability to perform self-care activities, such as bathing and brushing their teeth, as an indicator for things like anxiety disorders and clinical depression.
Some have said we’re in the middle of a male mental health crisis; others have noted that we’re currently experiencing a crisis of masculinity. The two are not mutually exclusive. According to the organization Mental Health America, around six million men are affected by depression each year. However, men are much less likely to seek out mental healthcare than women. This is because many men are taught to not talk openly about their feelings. You know that phrase “the strong, silent type”? It’s what men are taught to aspire to, and it can be detrimental to their mental health. Not to mention the fact that most men still view showing emotion, especially crying, as a feminine quality.
This means that thousands of mental health issues in men go undiagnosed each year. Admitting that you care about your mental health, or that you need to do something about it, is not an admission of weakness. In fact, taking steps to improve your mental health can be one of the strongest things a man can do.
Many men’s mental health issues can be linked to stress, and they often come from work. More men report that stress from their jobs affects their mental state even when they are not at work. Men also say that anxiety about their jobs can have a detriment to their ability to enjoy life outside of work. Developing a positive self-care routine can be a useful tool in learning to deal with this stress. It can also be a good outlet for aggression and anxiety.
Similarly, just like a positive self-care routine can help you get in touch with your body, it can also help you get in touch with your emotions. Some people with depression or the victims of abuse have a hard time taking care of their physical bodies. Self-care can help you get in touch with your body and can also promote a positive self-image. It’s been shown that people who can care for themselves well are better able to manage stress but also care for others more effectively.
Promoting your own mental health, and making it a priority, takes a bit of awareness and some small changes in your routine. If you worry that mental health is an issue for you, seek the help of a professional.
Spending time alone can be good for recharging your mind and body, but too much of it can actually be a detriment to your mental health. It’s been shown that people with strong interpersonal relationships are usually happier than people who don’t have any. If you notice you’re isolating yourself, make an effort to meet up with a friend or accept a social invitation you would have otherwise turned down.
One of the reasons so many men go undiagnosed with mental health issues is that they don’t want to talk about their emotions. If you’re unable to talk to someone, keep a journal instead. Writing down what you are thinking and feeling allows you to process emotions constructively instead of keeping them locked inside and can lead to higher emotional understanding.
Taking care of yourself can seem unimportant when you’re stressed about other things going on, but finding time each day to do something that makes you happy can make a huge difference in your mental well-being. It could be as simple as reading a chapter of a book or going to the gym. What you choose to do isn’t important as long as it makes you happy.
Studies have shown that positive thinking actually has an impact on your outlook and ability to deal with stress. Gratitude practices are simple and effective ways to increase positive thinking. Some people keep gratitude journals, where they write down what they are thankful for, and others choose to say affirmations in the mirror. The most important thing is that it gives you the ability to recognize the positive things in your life.
Excessive smartphone use can make isolation from other people easier. It can also increase anxiety and stress in your life if you’re constantly checking your work email or reading the news on Twitter. Find a few minutes a day to take a break from your phone. This could mean turning it off earlier at night or leaving it at home while you go for a walk. Encourage other members of your family to do the same so you can interact face to face instead.
In Part 2, you’ll learn that exercise can be a form of self-care. The same goes for its impact on mental health. Moderate exercise, even just going on a short walk, can help raise endorphins and other good hormones in your brain that promote happiness and stress reduction.
You know all those little things that piss you off throughout the day? They build up in your mind and create anxiety that has nowhere to go. Instead of getting angry when someone cuts you off in their car, for instance, let it go. Forgiveness can also mean forgiving yourself. Did you make a mistake on a report? Don’t beat yourself up about it. Tell yourself you won’t make the same mistake again and move on.
In addition to other apps that have been discussed in this book, there are also apps to help promote mental health. Cognitive puzzles and “brain teasers” can help strengthen your thinking and problem-solving skills. Others, like therapy apps, can help connect you to professionals if you need someone to talk to. Using these apps is easy and portable, so consider making them part of your mental self-care routine.
Finding a community of like-minded people, whether in real life or online, can make a big difference in your happiness and self-esteem. Look for message boards and online forums where people are discussing things you identify with. Look for ads in your local community for mixers and groups for people like you. Join a recreational sports team or a book club. Finding even just one other person you can talk to can make a huge difference.