Mental Health Definitions
Dr. Jesmen Mendoza, a psychologist, characterizes mental health as “the ability to effectively respond to stress and challenges.”
Josh Gitalis, a clinical nutritionist and functional medicine expert, defines mental health as the “development of resilience and skills necessary to navigate life’s obstacles.”
According to Daryl Vineberg, a registered psychotherapist, the term mental health might be misleading; typically, it refers to “emotional well-being, which reflects how a person is faring in both their professional and personal lives.”
Understanding Men’s Experiences
“Mental health is a subject steeped in taboo, and this is even more pronounced for men,” Gitalis observes. He attributes part of this stigma to societal expectations that promote an unrealistic notion of stoicism. As a result, many men find it challenging to seek help for their health concerns. “Regrettably,” Gitalis continues, “this leads numerous men to suffer in silence.”
Vineberg notes that men’s experiences with mental health issues are influenced by societal norms: specifically, the expectations of masculinity dictating what emotions men are permitted to feel or express.
Similar Yet Distinct
“Mental health research shows that men often encounter mental health challenges differently than women,” Mendoza explains. “Frequently, I observe that men may struggle more with issues related to alcohol and substance abuse, as well as with expressions of anger and violence.” He adds that men who see seeking help as a sign of weakness may refrain from accessing necessary support.
Vineberg underscores the significance of recognizing men’s emotional and holistic well-being, which enables them to “fully express their sexuality, accept and communicate their masculinity, experience difficult emotions, and share their truths,” as well as to appreciate the breadth of their inherent qualities, including sensitivity, intuition, and creativity.
Communication and Connection
“There remains a widespread belief that individuals should have everything figured out,” Vineberg remarks, “and that they should avoid reaching out or seeking connection.” However, he notes a shift: “For instance, consider Carey Price, the star goalie for the Montreal Canadiens, who voluntarily sought assistance from the NHL player support program last fall. Such actions were unimaginable a decade ago.”
Gitalis emphasizes, “When discussing mental health, it’s crucial to avoid making assumptions and to engage in open conversations. Once an issue is identified, it can begin to be addressed.”
Supporting Mental Health Together
“Traditional gender roles often imply that men should be self-sufficient,” Mendoza states, “but we are inherently social beings, and self-sufficiency contradicts our need for community.” Rather than fostering an unyielding independence, Mendoza urges men—and everyone—to seek community, collaboration, and mutual support.
Starting with Boys
“Encouraging boys to acknowledge their emotions,” says Vineberg, “and not condemning them for feeling is essential for transforming the culture surrounding men’s mental health.” He believes that fathers, uncles, teachers, coaches, grandfathers, and mentors must embrace their emotional range.
“From aggression to gentleness,” Vineberg stresses, “boys and men should learn to articulate their emotions and articulate their needs, and they should feel accepted and supported when they do.”
Establishing Connections
Mendoza likens mental health support to legal or financial advice: “If you face legal issues, you’d consult a lawyer; similarly, if you’re struggling with emotional well-being, connecting with a mental health professional can be invaluable.”
Advancing MENtal Health
“One of the most effective methods to enhance and sustain mental health,” Gitalis asserts, “is regular exercise, which promotes the release of natural mood-lifting chemicals like endorphins. Research suggests that consistent physical activity can be as effective as medication and therapy.”
Improving Emotional Well-being
Mendoza points out that “fostering positive attitudes towards seeking help and engaging in health-promoting behaviors benefits men in achieving healthier emotional states.” Vineberg recommends:
- Individual therapy with a professional who can help dismantle limiting beliefs
- Group therapy to foster connection with others and take risks
- Movement or exercise
- Creative outlets such as music, art, and dance
- A fulfilling and active sex life
Ultimately, Mental Health is Mental Health
In simple terms, Vineberg comments, “Being human is inherently challenging, especially today.” He notes the struggle to balance various responsibilities—work, family, relationships, spirituality—all while facing unexpected challenges.
“The longest-lived individuals worldwide maintain good community ties, healthy relationships, fulfilling jobs, and passionate pursuits,” says Gitalis. Together, he asserts, these elements form the crucial foundations for enduring mental health.
Mental Health Resources
Josh Gitalis, a clinical nutritionist and functional medicine specialist, offers insights into supplements, herbs, and other strategies to support men’s mental health.
- Omega-3s may assist in maintaining healthy cognition and preventing conditions like depression or neurodegeneration.
- St. John’s wort is a commonly prescribed natural antidepressant and has proven effective over short durations.
- Valerian, passion flower, lemon balm, and chamomile are often used to help soothe the nervous system.
- L-theanine has demonstrated the ability to alter brain waves, promoting a more relaxed mental state.
- Magnesium serves as a stress-relieving mineral that can improve sleep by calming nervousness, irritability, and promoting relaxation.
A Personal Journey in Mental Health
Bruce Nollert, a chef and contributor to alive, shares his experience with emotional well-being.
“I was raised with the belief that showing emotion was unacceptable,” Nollert recalls. “Crying or showing vulnerability was taboo, so I felt I had to remain strong and composed. It wasn’t until I started my own business and experienced a separation that I began to recognize the reality of mental health challenges.”
Initially, he describes the struggle to articulate his feelings as akin to learning a new language. Nollert observes that many men may only become aware of their emotional states during significant life events that prompt deep introspection.
He points out the difficulty men face in discussing their mental health: “Try expressing feelings of sadness or insecurity to a locker room full of men. Society conditions us to believe that doing so shows weakness.”
Nollert notes a gradual improvement, highlighting various ways to manage stress and negativity. “Now, I prioritize activities like reading, listening to podcasts, attending both individual and group therapy sessions, engaging in regular exercise, practicing breathwork, meditating, and sharing my story.”
