Acknowledging and addressing mental health struggles is a critical step for men to lead fulfilling lives. Unfortunately, societal expectations and harmful coping mechanisms often prevent men from seeking the therapy and support they need [1]. Irritability, anger, risk-taking behavior, and substance abuse can be signs of underlying mental health issues in men that frequently go unaddressed [1] [2]. The consequences of ignoring men’s mental health can be severe, impacting physical well-being, personal relationships, and professional lives [4].
This guide explores the profound impact therapy can have on men’s lives, examining various therapy options, strategies to overcome barriers to seeking help, and the transformative benefits of prioritizing mental health and redefining masculine ideals [3] [4]. By elevating awareness, reducing stigma, and providing accessible resources, we can empower men to embrace self-care, build supportive networks, and harness the power of therapy to cultivate a healthier, more balanced life [4].
Societal Conditioning and Masculinity Norms
Men’s mental health issues often stem from societal expectations and traditional gender roles, which can prevent them from seeking help. Men are less likely than women to seek treatment for issues like depression, substance abuse, and stress [5] [6]. Factors contributing to men’s reluctance to seek help include:
- Traditional masculine gender norms that discourage vulnerability and help-seeking [6] [10] [11] [12] [15] [17] [18]
- Poor mental health literacy and limited knowledge about mental health [6] [11]
- Differences in how men express symptoms, often externalizing through aggression or substance abuse rather than internalizing emotions [7] [14]
- Clinician biases and a mental health system perceived as “feminized” and unresponsive to men’s needs [7] [11]
Men have significantly higher rates of certain mental health issues compared to women, including:
| Mental Health Issue | Higher Rates in Men |
|---|---|
| Suicide | ✔️ |
| Substance Use Disorder | ✔️ |
| Neurodevelopmental Disorders | ✔️ |
| Disruptive and Impulse Control Disorders | ✔️ |
However, the lower reported rates of common mental disorders like depression and anxiety in men may be due to measurement and reporting biases, as men are less likely to acknowledge and report symptoms [7].
Common risk factors for mental health issues in men include [7]:
- Employment and occupational issues
- Family issues and divorce
- Adverse childhood experiences
- Life transitions like becoming a father
There is a significant stigma around men’s mental health, with societal messaging telling men that seeking help and talking about their feelings is a sign of weakness [8] [16]. This stigma makes it difficult for men to admit they need help or seek therapy [8]. Maintaining a hegemonic masculine facade is important for some men, even if it means over-relying on women for emotional support or avoiding confiding in other men [9]. The lack of emotional support from other men can have negative implications for mental health and well-being [9].
Signs and Symptoms of Mental Health Issues in Men
Warning signs that a man may be struggling with mental health issues can manifest in various ways. You may notice changes in energy levels or mood, appetite fluctuations, increased anger, aggression, or irritability, as well as compulsive or reckless behavior [19]. Disruptions in sleep patterns, difficulty concentrating or inability to focus, feelings of hopelessness, and persistent anxiety or stress are also common indicators [19]. Additionally, you might observe a tendency to withdraw from social activities or lose interest in previously enjoyed hobbies, increased reliance on substances like alcohol or drugs, and even suicidal thoughts [19]. Physical symptoms like digestive disturbances or unexplained headaches can also signal underlying mental health concerns [19].
During adolescence, young men with mental illness often exhibit acting out behaviors, anger issues, engagement in high-risk activities, and an increased risk of suicide compared to young women, who tend to struggle more with insecurity, eating disorders, and depression [19]. As men enter adulthood, antisocial behaviors and substance abuse become more prevalent among those facing mental health challenges, while depression and anxiety are more commonly diagnosed in women, potentially due to men’s reluctance to acknowledge signs of mental illness [19].
It’s crucial to recognize that men are less likely than women to seek mental health treatment, as societal expectations often dictate that men should appear tough and avoid vulnerability [19]. This can lead to attempts to suppress emotions through alcohol or other substances, which can become overwhelming and increase the risk of suicide [19]. Recognizing the signs and seeking appropriate treatment is essential, as mental health conditions are treatable [19].
Some common symptoms of mental disorders in men include:
- Anger, irritability, or aggressiveness [2]
- Noticeable changes in mood, energy level, or appetite [2]
- Difficulty sleeping or sleeping too much [2]
- Difficulty concentrating [2]
- Feeling restless or on edge [2]
- Increased worry or feeling stressed [2]
- Misuse of alcohol, drugs, or both [2]
- Persistent sadness or feelings of hopelessness [2]
- Engaging in high-risk activities [2]
It’s important to note that men are more likely to die by suicide than women, according to the Centers for Disease Control and Prevention [2]. Additionally, certain symptoms may be more prevalent in men than women, and the course of illness can be influenced by a person’s sex, as researchers continue to study the various biological and psychosocial factors that may impact mental health in men [2].
| Mental Health Condition | Prevalence in Men |
|---|---|
| Depression | Affects over 6 million men in the US per year, with symptoms like fatigue, irritability, and loss of interest [15]. |
| Panic and Anxiety Disorders | Common [13]. |
| Bipolar Disorder | Common [13]. |
| Schizophrenia | Incidence is 2-3 times higher in men than women [15]. |
| Eating Disorders | Common [13]. |
| Substance Abuse and Alcohol Addiction | More common in men, who are also more likely to experience overdose [15]. |
It’s crucial to recognize that the suicide rate for men is almost 4 times higher than for women, with white middle-aged men accounting for almost 70% of suicide deaths [15]. Risk factors for mental health issues and suicide in men include being older, white, having experienced trauma, having employment/financial/legal issues, having a family history, and misusing alcohol/drugs [5].
Therapy Options for Men
When seeking a therapist, it can be helpful to find one with experience working with men and understanding the unique challenges they face. There are also resources available for finding free or low-cost therapy options [8]. Men can start seeking therapy by speaking to a personal doctor or physician, checking national mental health hotlines, or exploring mental health benefits through their health insurance coverage [20].
There are different types of mental health professionals that men can seek help from, including:
- Psychiatrists
- Psychologists
- Licensed professional counselors
- Clinical nurse specialists
- Licensed clinical social workers [21]
Therapy typically involves regular sessions with a therapist to establish goals and develop a treatment plan, which may include homework assignments between visits [21].
When it comes to accessing mental health resources and support services, the following options are available:
- Finding a Health Professional or Program
- Learning About Different Types of Treatment
- Accessing Financial Assistance
- Coping Strategies and Supporting Others
- Condition-Specific Resources
Male-only mental health spaces can be helpful as they allow men to connect with others who understand their experiences, which can soften the impact of stress, curb depression/suicidal thoughts, and drive men to seek professional help [13]. Resources for men’s mental health include online resources, support groups, therapists who specialize in men’s mental health, and crisis resources [13].
Programs like Man Therapy and online therapy platforms like BetterHelp and Talkspace are focused on improving mental health and reducing male suicide [23]. Man Therapy provides a “Head Inspection” assessment and various resources to break through stigma and improve help-seeking behavior among men [23]. Other resources include state and county-level support, firearm safety information, and recommendations for self-care activities like watching a movie [23].
Overcoming Barriers to Seeking Help
Seeking help for mental health issues can be a daunting task for many men due to societal pressures and ingrained beliefs about masculinity. However, overcoming these barriers is crucial for achieving overall well-being. Here are some strategies that can help:
- Reframing Help-Seeking as a Strength: Contrary to the notion that seeking help is a sign of weakness, research shows that it is a courageous act and a sign of strength [8]. By acknowledging the need for support, men can take control of their mental health and prioritize their well-being.
- Utilizing Credible Role Models: Incorporating positive male role models who have sought help for their mental health can be an effective way to normalize the process [6]. Seeing successful and respected figures open up about their struggles can inspire others to take similar steps.
- Providing Psychoeducation: Increasing awareness and understanding about mental health issues, symptoms, and available resources can empower men to recognize when they need help [6] [15]. This knowledge can dispel misconceptions and encourage proactive self-care.
- Building on Positive Masculine Traits: Instead of challenging traditional masculine norms, some interventions focus on reframing help-seeking as consistent with positive traits like self-reliance, problem-solving, and responsibility [6] [15]. This approach can resonate better with some men and reduce resistance.
- Facilitating Social Comparison: Sharing stories and experiences of other men who have sought help can create a sense of relatability and encourage social comparison [6]. This can help men recognize that they are not alone in their struggles.
- Offering Emotional and Social Support: Providing a supportive environment where men feel understood and accepted can alleviate feelings of shame or embarrassment [6] [16]. This can be achieved through support groups, trusted friends, or mental health professionals.
- Prioritizing Self-Care: Incorporating lifestyle changes such as exercise, healthy eating, and relaxation techniques can improve overall mental well-being [15]. These self-care practices can serve as a gateway to seeking professional help when needed.
- Leveraging Technology: Telehealth appointments and online resources can offer a more discreet and accessible way for men to seek help, particularly for those who may feel uncomfortable with traditional in-person therapy [16].
It’s important to note that overcoming barriers to seeking help is a journey, and different strategies may resonate with different individuals. By providing a range of options and creating a supportive environment, we can empower men to prioritize their mental health and embrace the strength it takes to seek help [8] [15] [16] [24].
Benefits of Therapy for Men
Therapy can be immensely beneficial for men in managing a wide range of mental health issues like depression, anxiety, PTSD, and more. It can help them overcome mental health conditions, improve relationships, and make positive life changes [8]. Here are some key benefits of therapy for men:
- Finding Solutions and Answers: Therapy can help men find solutions to problems they are unable to solve on their own, increase awareness of their complex thoughts, emotions, and feelings, and find answers to questions they are uncomfortable asking others [20].
- Developing Healthy Coping Tools: Therapy can help men cope with work stress and improve job performance, develop healthy coping tools and skills, and explore and define their own sense of masculinity [20].
- Improving Relationships and Self-Growth: Therapy can provide coaching and guidance to help men be their best selves, improve their sex lives by addressing issues like depression, stress, and anxiety, and allow them to confide in a trusted professional about their inner struggles [20]. It can also help men identify the root causes of their problems and find ways to resolve them [21].
- Safe Space for Expression: Therapy provides a safe, non-judgmental space for men to openly express themselves and vent without having to maintain a ‘macho’ facade [25]. It helps men heal from years of trauma and toxicity, allowing them to become the best version of themselves and live an anxiety-free life [25].
- Unlearning Toxic Masculinity: Therapy helps men unlearn and deconstruct warped views they may have about themselves, masculinity, and life in general, allowing them to find their authentic voice and opinions [25]. It improves men’s relationships, as they become better partners, fathers, colleagues, etc. due to increased emotional intelligence and self-awareness [25].
- Breaking Generational Cycles: By seeking therapy, men can change the narrative around mental health and end generations of trauma in their families, becoming role models for others [25].
| Key Benefits of Therapy for Men |
|---|
| Breaking down stereotypes and beliefs about masculinity [17] |
| Improving emotional intelligence and the ability to recognize, understand, and express emotions [17] |
| Enhancing relationship satisfaction by improving communication [17] |
| Supporting career success by developing emotional intelligence [17] |
| Encouraging emotional expression and acknowledging vulnerability as a sign of strength [24] |
| Promoting healthy coping mechanisms and self-compassion [24] |
| Redefining masculinity to include authenticity, self-reflection, and empathy [24] |
Therapy offers a safe space for men to confront challenges, express feelings, and develop coping strategies, helping them navigate life’s complexities with enhanced emotional well-being and self-understanding [24]. It has helped men gain emotional intelligence, self-awareness, and overcome negative thought patterns and low self-esteem. It has also improved their relationships and job performance, and helped them recover from issues like eating disorders and PTSD [26]. Therapy is described as a ‘low-risk, high-reward’ treatment that can benefit anyone, not just those with severe mental health conditions [26].
Choosing the Right Therapist
When seeking a therapist, it’s crucial to find the right fit, as the goal is to find someone who can guide you effectively [21]. Here are some key considerations:
- Define Your Goals: Determine your goals ahead of time to help the therapist understand your needs [27]. Are you seeking help for a specific issue like anxiety or depression, or do you want to work on personal growth and self-improvement?
- Consider Your Needs: Think about the type of therapy that could best suit your needs, such as Cognitive Behavioral Therapy (CBT) or Eye Movement Desensitization and Reprocessing (EMDR) [27]. If you require medication, look for a therapist who can prescribe or refer you to a psychiatrist [27].
- Check Insurance Coverage: If you have insurance, check if your plan covers mental health services and look for therapists in your network [27]. If cost is a concern, consider options like sliding scale fees or therapists in training programs [27].
- Seek Recommendations: Ask friends, colleagues, or your doctor for recommendations of therapists they’ve had success with [27]. Look into resources through your workplace, university, faith community, or local advocacy organizations [27].
- Utilize Databases and Associations: Search databases from organizations like the American Psychological Association (APA), American Association for Marriage and Family Therapy (AAMFT), and LGBTQ+ Psychiatrists Association to find therapists with specific specialties [27]. Contact national associations related to your mental health condition to find therapists who specialize in that area [27].
- Evaluate During the First Session: During the first session, ask the therapist about their credentials, experience, and approach to treatment [27]. Pay attention to red flags, such as feeling uncomfortable or not being able to be open with the therapist [27].
- Consider Teletherapy Options: Explore teletherapy options like BetterHelp and Talkspace for more convenient and affordable access [27]. BetterHelp is recommended as a service that can help find the perfect therapist for you, with over 20,000 licensed therapists providing convenient and affordable online therapy starting at $65 per week [28]. You can take a Free Online Assessment to get matched with the right therapist for your needs [28].
| Key Considerations |
|---|
| Professional credentials and training [29] |
| Specializations (e.g., men’s issues, gender-specific therapy) [24] |
| Comfort and connection in the therapeutic relationship [24] |
| Insurance coverage and affordability [30] |
| Personality fit and non-judgmental approach [30] |
Finding the right therapist can be a challenging process that requires trial and error, but it’s essential to prioritize your individual needs, concerns, and preferences [24] [30]. With patience and persistence, you can find a therapist who can help you navigate your mental health journey effectively.
Therapy and Masculinity Redefined
Therapy can help shatter the harmful stereotypes surrounding masculinity and redefine it in a healthier way [17]. A study analyzed how men redefine their masculinity in response to bodily changes caused by prostate cancer treatment, using the concept of ‘repair work’ [31]. The analysis identified three main types of repair work:
- Bodily repair work: Men use medical technologies like injections and pills to restore bodily functions like erection [31].
- Relational repair work: Men’s repair work is shaped by their relationships with partners, potential partners, and other men in support groups [31].
- Age marking as repair: Men use age to normalize their bodily changes, either by emphasizing their relatively younger age or accepting the changes as a natural part of aging [31].
This repair work reflects a mix of traditional hegemonic masculine ideals (e.g., restoring function) and more caring, relational masculinities [31].
To redefine masculinity in a way that benefits men’s mental health, the following can be emphasized:
- Opening up about mental health struggles is a sign of bravery, not weakness [18].
- Seeking help and taking responsibility for one’s mental health shows maturity and responsibility, which are positive masculine traits [18].
- Mythological male heroes often sought guidance and support during their journeys, so men should not feel emasculated for reaching out for help [18].
Reframing masculine ideals in this way can encourage more men to seek the mental health support they need [18].
Success Stories and Testimonials
Mike Walsh’s journey exemplifies the transformative power of seeking help and embracing support. Plagued by severe panic attacks in college, he became dependent on medications like Xanax and Klonopin [32]. However, Walsh found the strength to quit Klonopin with the aid of CBD hemp oil, ultimately graduating on time [32]. His experience taught him that he is “powerful beyond measure” and instilled in him the importance of empathy and support for others grappling with mental health challenges [32].
Andy Holbert’s story is a testament to the resilience of the human spirit. Diagnosed with Non-Epileptic Attack Disorder (NEAD) in 2018 due to high stress and anxiety, Holbert has diligently worked on his mental health, seeking the guidance of a psychologist and maintaining a healthy lifestyle [32]. Driven by his personal experience, he has launched social media channels to promote NEAD and mental health awareness, particularly for men [32].
| Name | Condition | Journey |
|---|---|---|
| Matt Runnalls | Bipolar Disorder | Runnalls views his bipolar disorder as his “greatest teacher” [32]. Fueled by the loss of six close friends to suicide, he is passionate about mental health advocacy, determined to impart the knowledge he wishes he had possessed about mental health and well-being from an early age [32]. |
| Connor Windmill | Depression, Anxiety, Dermatillomania, Body Dysmorphia | For eight years, Windmill battled depression, anxiety, dermatillomania (skin picking), and body dysmorphia [32]. Initially unaware of his struggles, he has since grown stronger as an individual and now openly expresses himself online to help others facing similar challenges [32]. |
| Randall Law | Schizophrenia | Law’s mental health journey began with the trauma of surviving child sexual abuse at age nine [32]. Later diagnosed with schizophrenia after starting his career as a physician assistant, he lost his job and sense of identity [32]. However, Law is now finding himself through the process of renovating a 1910 farmhouse, a testament to the ongoing nature of healing and self-discovery [32]. |
These powerful stories underscore the profound impact that seeking help and prioritizing mental health can have on individuals’ lives. They serve as beacons of hope, reminding us that with courage, support, and perseverance, even the darkest of struggles can be overcome.
Conclusion
Acknowledging and addressing mental health struggles is a courageous step that can transform men’s lives. By seeking therapy and embracing support, men can develop healthy coping mechanisms, unlearn harmful societal norms, and redefine masculinity in a more authentic and empowering way. The benefits of therapy extend beyond managing mental health conditions, fostering personal growth, strengthening relationships, and enhancing overall well-being.
Overcoming the barriers to seeking help is a journey, but it is a worthwhile endeavor that can lead to a more fulfilling life. By creating a supportive environment, providing psychoeducation, and leveraging positive role models, we can encourage more men to prioritize their mental health and embrace the strength it takes to seek help. The powerful testimonials serve as a reminder that even in the face of profound struggles, healing and self-discovery are possible when we prioritize our well-being.
FAQs
How does mental health impact men?
Mental health issues in men can manifest as increased anxiety or stress, substance abuse, persistent sadness or hopelessness, and difficulty experiencing positive emotions.
Why should men consider therapy?
Therapy is crucial for men as it provides strategies for managing stress and anxiety effectively. It also offers support for dealing with depression by helping men understand its causes and learn coping strategies.
How can you support a man who is struggling with mental health issues?
Supporting a man facing mental health challenges involves offering emotional support through listening, providing reassurance, maintaining patience, avoiding assumptions, and encouraging social interaction.
What steps can men take to safeguard their mental health?
Men can protect their mental health by breaking the cycle of isolation and opening up about their issues. Sharing problems can significantly reduce their weight, considering that 40% of men feel unable to talk about their mental health concerns.
References
[1] – https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/men-and-mental-health
[2] – https://www.nimh.nih.gov/health/topics/men-and-mental-health
[3] – https://www.ncbi.nlm.nih.gov/books/NBK559708/
[4] – https://online.hpu.edu/blog/the-importance-of-mens-mental-health-awareness
[5] – https://www.medicalnewstoday.com/articles/mens-mental-health
[6] – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6560805/
[7] – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6109884/
[8] – https://www.healthline.com/health/mental-health/therapy-for-men
[9] – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142169/
[10] – https://www.quora.com/What-impact-does-societys-expectations-of-masculinity-have-on-mens-mental-health
[11] – https://www.ncbi.nlm.nih.gov/books/NBK559709/
[12] – https://www.quora.com/What-impact-does-societal-pressure-to-conform-to-traditional-masculinity-have-on-mens-mental-health
[13] – https://www.goodrx.com/health-topic/mental-health/mental-health-resources-men
[14] – https://www.hims.com/blog/mens-mental-health
[15] – https://www.verywellmind.com/exploring-the-stigma-of-men-and-mental-health-5510053
[16] – https://centerstone.org/our-resources/health-wellness/overcoming-barriers-to-mens-mental-health-care/
[17] – https://medium.com/@erin_23775/redefining-masculinity-how-therapy-for-men-helps-shatter-social-norms-75fa8b5eb600
[18] – https://www.inspiringinterns.com/blog/2019/04/redefining-masculinity-sake-mens-mental-health/
[19] – https://www.clearviewtreatment.com/resources/blog/signs-mental-illness-men/
[20] – https://www.counselinghpc.com/blog/12/benefits-of-therapy-for-men
[21] – https://www.health.harvard.edu/blog/men-can-gain-therapy-201605239660
[22] – https://www.samhsa.gov/find-help/national-helpline
[23] – https://mantherapy.org/
[24] – https://www.mythrivepsychology.com/thrive-blog/therapy-for-men
[25] – https://healingspringswellness.com/men-can-benefit-from-therapy/
[26] – https://www.buzzfeed.com/kaylayandoli/men-therapy-positive-experiences
[27] – https://www.healthline.com/health/how-to-find-a-therapist
[28] – https://www.choosingtherapy.com/how-to-choose-a-therapist/
[29] – https://adaa.org/finding-help/treatment/choosing-therapist
[30] – https://www.self.com/story/therapy-success-stories
[31] – https://www.tandfonline.com/doi/full/10.1080/14461242.2020.1820367
[32] – https://moderntherapy.online/blog-2/2019/3/11/5-realmentalhealth-stories
[33] – https://www.panfoundation.org/mitigating-barriers-to-mental-health-services/