As we recognise Men's Mental Health Month, it's essential to encourage open conversations and talk about proactive steps for men to build mental strength.

Whilst mental fortitude is essential for everyone, we are focusing more on men, who sometimes tend to face unique pressures in discussing and addressing their mental well-being.

The power of mindfulness

Mindfulness is the practice of being aware of your feelings in the moment without judgment or interpretation. It involves paying attention to your thoughts, feelings, and sensations without getting carried away by them. Men are often encouraged to suppress emotions or take a "tough it out" approach, whereas the practices of mindfulness offer strategic tools for acknowledging and processing internal feelings and experiences in a healthy way.

Benefits of mindfulness

Reduced stress and anxiety

This practice helps manage the pressures of work, relationships, and daily life by acknowledging and accepting your feelings in the moment. As Dr Eric Loucks, director of the Mindfulness Centre at Brown University says, "We're looking at our thoughts and feelings with curiosity, gentleness, and kindness".

Improved focus and concentration

When practised regularly, mindfulness can reduce stress and thus enhance productivity and clarity of thoughts.

Increased emotional regulation

Improving your emotional regulation will lead to healthier responses to challenges, resulting in more effective ways to respond to difficult situations.

Enhanced self-awareness

The mindfulness practices can foster a deeper understanding of your own mental landscape.

Improved sleep quality

Incorporating mindfulness practices reduces stress, calms your mind and promotes relaxation, which in turn promotes rest that is vital for mental function.

Fuelling your mind

Just as our bodies need proper nutrients, our brains also thrive on a healthy diet. Proper nutrition can improve mood, cognitive function, and energy levels, providing a strong foundation for mental health.

Cultivating motivation

Motivation is the driving force behind our actions. However, maintaining motivation, especially when faced with mental health challenges, is key to staying on track with your goals. Cultivating motivation involves a couple of key strategies:

Set realistic goals

Establish achievable goals by breaking down your objectives into smaller, achievable steps. This will make your progress feel more tangible and help reduce overwhelming feelings.

Identify your intentions for pursuing goals

Find your why by identifying your deeper reasons for pursuing your goals. Understanding your core motivations can help you during tough times.

Embrace your victories

Always celebrate your wins by acknowledging and rewarding your accomplishments, no matter how small. Celebrating your wins helps build confidence and momentum through positive reinforcement.

Surround yourself with positive influences

Spend time with supportive and encouraging people who will uplift you and not discourage or distract you from your goals.

Give yourself a break

Practice self-compassion by being kind to yourself, especially during difficult times or setbacks. Recognising that it's okay to struggle is an essential step in overcoming challenges. For men, facing societal pressures like having to appear strong and infallible can be particularly important.

Prioritise mental health

Making time for your mental well-being isn't a luxury; it's a necessity. Mental well-being is all about building healthy habits that support your mind, just as you would for your physical body. Here is a few steps to ensure our mental health stays a priority:

• Make time for relaxation: Engage in activities you genuinely enjoy, such as reading, listening to music, pursuing hobbies, or spending time in nature. These activities act as mental resets.
• Get enough sleep: Aim for 7–9 hours of quality sleep per night. Sleep deprivation will impact your mood, focus, and overall mental resilience.
• Limit screen time: Reduce exposure to electronic devices, especially before bed. The blue light from screens can disrupt sleep patterns and overstimulate the mind.
• Connect with others: Maintain strong social connections and have meaningful relationships. Connections provide a support network. Encourage men to lean into friendships and family bonds.
• Seek professional help: If you are struggling with persistent mental health challenges, don't hesitate to seek professional help from a therapist or counsellor. Reaching out is a sign of strength, not weakness, and it's a crucial step towards recovery and long-term well-being. Many men hesitate to seek help, but professional support can provide practical strategies and a safe space to process thoughts and emotions.

Nurturing your mental well-being is an ongoing journey. By incorporating mindfulness practices, nourishing your mind with healthy foods, cultivating motivation, and actively prioritising mental health, you can unlock your full potential and live a more fulfilling life. Remember, a strong mind leads to a stronger you.

During Men's Mental Health Month, we collectively encourage all men to take these steps toward lasting mental fitness..

References:

1.       National Institutes of Health (2021) Mindfulness for Your Health. Available at: https://newsinhealth.nih.gov/2021/06/mindfulness-your-health

2.       Calvo-Escalona, R. and De la Guía-Galipienso, F. (2024) 'Influence of Intermittent Fasting and Protein Intake on Muscle Mass: A Review', Nutrients, 16(11), p. 1762. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC12093586/

3.       Bähr, M., et al. (2019) 'Mindfulness-Based Stress Reduction for Improving Sleep Quality and Mood in Older Adults: A Pilot Study', Mindfulness, 10(4), pp. 696-704. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6557693/

4.       Harvard Health Publishing (2015) Nutritional psychiatry: Your brain on food. Available at: https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626.

5.       National Institute of Mental Health (no date) Caring for Your Mental Health. Available at: https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

6.       Health Care for the Homeless (2023) Benefits to Seeking Professional Help for Your Mental Health Concerns. Available at: https://www.hcbh.org/blog/posts/2023/may/benefits-to-seeking-professional-help-for-your-mental-health-concerns/

7.       National Sleep Foundation (no date) Sleep and Achieving Goals. Available at: https://www.thensf.org/sleep-and-achieving-goals/#:~:text=NSF's%202025%20Sleep%20in%20America,of%20reaching%20your%20full%20potential.

8.       Neff, K. (no date) What is Self-Compassion?. Available at: https://self-compassion.org/what-is-self-compassion/

9.       Upskillist (2023) Why Celebrating Small Wins Boosts Motivation. Available at: https://www.upskillist.com/blog/why-celebrating-small-wins-boosts-motivation/