Men’s Mental Health – Expert Reveals 7 “DIY” Therapies

In the UK, the suicide rate is notably higher among men, with the latest data indicating that the male suicide rate is around three times higher than that of females. This emphasises the urgency of addressing mental health challenges specific to men. 

Are there ways to improve mental health without traditional therapy? 

“Beyond traditional therapies, incorporating physical exercise, proper nutrition, adequate sleep, and stress management techniques significantly contribute to mental health improvement, aligning with the preferences and lifestyles. 

40% of men have never spoken to anyone about their mental health. 29% are too embarrassed to speak about it whilst 20% say there is a negative stigma on the issue. (Source: Priory Private Healthcare) And yet, building and nurturing strong social connections, engaging in hobbies, and setting achievable goals can also promote a sense of purpose and fulfilment. 

Traditional therapy can sometimes feel intimidating or inaccessible to men. What alternative mental health support options would you recommend for men who may feel this way?  

Undoubtedly, prioritising self-care stands as the optimal choice for enhancing your well-being if you opt not to pursue traditional therapy. 

DIY “Support” : 

1. Regular Exercise: Physical activity reduces stress, anxiety, and depression. Encouraging regular exercise, even simple activities like walking or jogging, can have significant benefits. 

2. Healthy Diet and Nutrition: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support mental health. Nutrients like omega-3 fatty acids and vitamins can positively impact brain function. 

3. Adequate Sleep: Quality sleep is crucial for mental health. Encourage establishing a consistent sleep schedule and adopting good sleep hygiene practices. 

4. Stress Management Techniques: Techniques like deep breathing, progressive muscle relaxation, and meditation can help manage stress and promote relaxation. 

5. Social Connections: Encourage building and maintaining healthy social relationships, which can provide emotional support and a sense of belonging. 

6. Mindfulness and Relaxation Practices: Practicing mindfulness, meditation, or yoga techniques can help individuals manage stress and improve mental clarity. 

7. Hobbies and Creative Activities: Engaging in enjoyable hobbies can be a form of self-care and relaxation, providing a healthy outlet for stress. Engaging in creative pursuits like art, music, writing, or woodworking can be therapeutic and provide an outlet for expression and emotional processing. 

What are your top tips? 

Above all, prioritise open and honest conversations.  

1. Speak Man-to-Man: Identify a person you trust and feel at ease with, whether it’s a family member, a coworker, a close friend, or a mental health professional. The key is to initiate that crucial conversation and break the ice. 

2. Real Strength is Seeking Help: Remind yourself that seeking help is a strong move. Just like hitting the gym to stay physically fit, talking to a mental health pro is like a workout for your mind—building resilience and strength. 

3. Knowledge is Power: Imagine mental health knowledge as a tool in your toolbox, helping you navigate life’s hurdles. Learn about what’s going on inside your head and how to maintain a positive mental game. 

4. Prioritise Yourself: Putting yourself on the agenda is not selfish, it is a necessity. This ensures you’re in a better position to care for others and handle life’s demands effectively. 

5. Know the Red Flags: Be aware of signs like constant fatigue, irritability, or feeling constantly overwhelmed. Recognising these signs can be the first step to taking action. 

How can men effectively incorporate mindfulness into their daily routines to improve their mental well-being? 

If you’re new to this – take it slow. 

1. Short Daily Sessions: 

Start with brief 5-10 minute mindfulness sessions daily. 

2. Incorporate Mindfulness Throughout the Day: 

   – Mindful breathing during the day. 

   – Mindful eating during meals. 

   – Mindful breaks at work. 

3. Mindfulness in Activities: 

   – Mindful walks and workouts. 

   – Mindful before-bed practice for relaxation. 

4. Utilize Mindfulness Apps: 

   – Use apps to guide mindfulness exercises. 

5. Practice Gratitude and Mindful Communication: 

   – Reflect on gratitude daily. 

   – Engage in mindful listening and communication. 

What advice or encouragement would you give to men who are hesitant to take the first step towards prioritising their mental health and seeking alternative forms of mental health support? 

You’re never alone in this journey, and seeking help demonstrates immense strength. Taking that first step, no matter how small, is an act of courage that can lead to significant positive change. For those of you with kids or younger family members – consider the fact that you are their role model; so how you look after yourself will have a direct impact on their own wellbeing as well. Your mental health matters just as much as your physical well-being, and self-care is not selfish; it’s necessary.  

Practice self-compassion throughout this process, understanding that healing and growth take time. Embrace the support available—be it from friends, family, or mental health professionals—because you are worth investing in for a happier and more fulfilling life.”