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Maybe you’re not ‘fine’ There’s no need to ‘man up’ and suffer alone

Let’s face it. Traditionally, men are awful at talking about their overall emotional well-being, and feelings in general.“Good” is the general reply when asked. I’m “fine.” Even though, according to the latest available numbers, men die by suicide 3.63 times more often than women. 70 percent of all suicides are men.

Sound scary? It shouldn’t. Because guys, you can do something about this. You CAN take more control of your mental health and what you’re feeling.

Mental health concerns, such as anxiety and depression, clearly affect men too, but they can be hard to talk about, especially with their health care providers.

“Traditionally, many men are taught not to express their feelings, such as sadness or anger,” says Siraj Abdullah, D.O., a family medicine physician. “In addition, medical providers don’t during routine visits and these issues.”

Signs of depression and anxiety

both men and women, men in my clinic for says. “I see mental ages, from college stucan sometimes maniin women. Dr. on the lookout for and talking less hobbies they once symptoms like:

Take action

Even if you’re feeling pretty good right now, stay focused on what you need to do to improve your overall mental health and emotional wellbeing, and surf the inevitable waves of life when they do roll in.

Build social connections. As Dr. Abdullah says:“We’re all social beings. It’s important to have a good social support group, whether that’s your family or your friends. Look for people who are positive, have an open mind and are supportive.” Engage in a hobby. Having a hobby you enjoy can also support your mental well-being. So, whether you love hiking, woodworking, cooking, sports, working out, swimming, gardening, traveling, reading or watching movies, make time for the activities you enjoy.

Get regular exercise. Multiple research studies show that getting 20 minutes of physical activity three times per week reduces the risk of depression and anxiety, he says. This includes any form of exercise that increases your heart rate, such as walking, running, hiking, swimming, cycling or high-intensity interval training (HIIT). Nourish your body. Eat fresh, whole foods as much as possible. This includes lean protein, healthy fats, vegetables, fruit and whole grains. Limit alcohol, sugar, processed food and refined carbohydrates.

It’s OK to seek help

If lifestyle changes don’t make a difference, have a conversation with your health care provider. They may recommend counseling, medication or other lifestyle changes to help you feel better.

If you have thoughts of harming yourself or others, contact your health care provider, call 911 or visit the emergency department right away. You can also contact one of the following emergency hotlines:

The National Suicide Prevention Lifeline: 1-800-273-TALK (8255) or call or text 988

SAMHSA’s National Helpline: 1-800-662-HELP (4357)

NAMI Helpline: 1-800-950-NAMI (6264) or text “NAMI” to 741741

Dr. Abdullah also advises to be aware of the factors that can contribute to poor mental health: social isolation; lack of physical activity; overeating junk food, particularly processed, high-sugar foods; and major life stressors, such as job loss, divorce, financial issues, illness, the death of a loved one, a move or a new job.

And, of course, as we’re all aware, the pandemic likely contributed to the increase in mental health issues for everyone.

“Many people experienced trauma and major life changes, such as working from home full-time, lack of socialization, homeschooling children, dealing with illness, the death of a loved one or relationship issues,” Dr. Abdullah says.

Finally, know that getting help is a sign of strength, not weakness.

“It’s a sign of strength to talk about these issues with your health care provider, counselor or a supportive family member or friend,” says Dr. Abdullah. “As men, we tend to let stress build up until it affects our mental and physical health. Talking about your mental health is a way to take care of your body.” time to change that.