Men’s mental health

Creating a space for men to feel comfortable opening up and sharing what matters.

Men’s mental health advice

Dr Ravi Lukha answers common questions and addresses misconceptions about men’s mental health.

Transcript

Who are you?

Hi, I'm Dr.

Ravi Lukha, Medical Director at Bupa UK Insurance.

Is it common for men to experience mental health problems?

Anyone can be impacted by mental health issues regardless

of gender or background.

Although it can be more common in certain groups such

as carers or people with long-term conditions.

It absolutely is common for men

to experience mental health issues.

Actually, one in eight men have a mental health condition,

such as depression or anxiety,

and some of the biggest causes for mental health issues

for men may be work, finances, or their health.

Whilst men have improved at presenting

for help over the last few years, the evidence still shows

that men may be less likely

to reach out for help and support.

There are a number of reasons why this may be the case.

Societal expectations and unrealistic gender stereotypes can

play a role in not opening up

and feeling a pressure to not be perceived as weak

or show little emotion whilst embarrassment, not wanting

to admit they may require support,

or the negative stigma

around mental health may also be factors.

Signs of mental health can be if someone is feeling worried

or low, but other signs

that might present themselves in men can include being

irritable, aggressive, or having sudden bursts of anger.

What are some of the common mental health issues that men face?

The most common mental health issues

that men face include conditions such

as depression and anxiety.

Whilst there isn't a different type of depression

for men compared to women, there are some symptoms

that are more common in men, such as irritability,

aggression, and risk taking behaviours.

Sadly, suicide is also much more common in men than women,

with men making up three quarters of all suicides in the UK,

which has been the case since the mid nineties.

We also know that men are more likely

to rely on unhealthy coping mechanisms such

as drinking alcohol or taking drugs.

Traditional gender roles, parenting, money worries,

and stress at work are just some of the things

that can have a detrimental impact on men's mental health.

Being able to open up about their feelings

and talk about some of the challenges is important for men

to be able to cope.

How can talking about mental health help?

The fact that men are less likely

to open up about their feelings doesn't mean

that men don't suffer with their mental health.

It's important to understand

that talking about your feelings with a trusted friend

or family member can help you feel better in itself.

It can also often be a catalyst to seek the support

and help needed such as through your GP.

Talking to your GP means that you can get the right guidance

and support that you need.

Now I know that starting the conversation can

feel like the hardest task.

So here's my three top tips to get started.

Firstly, choose a trusted confident.

This might be a family member or a friend, a colleague,

or you might even feel more confident to talk to someone

who you don't know such as through a helpline. As long

as you feel comfortable

that's the main thing. Next, think about where to talk.

Again, it's important to choose a location

that you feel comfortable in

that might be somewhere private,

where you can't be disturbed.

A quiet place with an informal atmosphere like a cafe

or perhaps whilst doing an activity like walking.

And finally, plan what you want to talk about.

Make some notes beforehand, for example, on your phone.

Whoever you talk to may have questions,

but remember, you can answer them in your own time

whenever you feel comfortable.

What can men do if they are feeling lonely and isolated?

It's important to remember

that feeling lonely is a normal human emotion in

both men and women.

The triggers for feeling lonely can also be very personal

to the individual. People, such as single parents,

older people, or people with a long-term

disability can be impacted by loneliness.

If you're feeling lonely, then there are a number

of steps you can take to help with this feeling.

You could look to pursue a new hobby or interest.

This can help you to feel better

and channel your energy into something you enjoy whilst also

helping you to connect with like-minded people.

You can also look to build new connections in smaller ways,

such as having a coffee with a colleague at work,

but also nurturing existing relationships

through reaching out to friends and family members.

Even talking about your feelings can be a big help.

Reaching out for support through online communities

or be friender services can help

to create a support network if you are feeling lonely.

If you do feel like loneliness is having a detrimental

to impact on your mental health,

then you can also reach out to your GP.

They can support, for example,

through something called social prescribing,

where a link worker helps people

to access appropriate support such as community activities

and social groups, which is shown to be effective

to combat loneliness.

What role does physical health play in mental health for men?

Physical health and mental health are inextricably linked.

Our physical health can affect our mental

health and vice versa.

For example, people who have a chronic disease like diabetes

are at a higher risk of developing depression.

Physical activity is not only great

for your physical health, but can also have a positive

impact on your mental health,

even in small amounts. Finding

that regular physical activity that you enjoy

and is manageable for, you can have a number of benefits,

including managing stress, improving your mood,

improving your sleep, socialising,

and meeting new people, as well

as helping you feel more focused.

I want to add that I know that some people can struggle

with being active due to a number of different reasons.

If that's the case for you, the NHS, Bupa

and Mind have great resources online on

how you can overcome some of these barriers.

What are some coping strategies for supporting my mental health at work?

There's lots of things you can do

to help support your mental health at work.

Firstly, opening up by speaking to a trusted friend,

family member, colleague,

or even your manager at work can really help.

We know that for men, this can feel difficult,

but taking that first step can really be impactful.

Some benefits of talking about your mental health at work

can include not having

to hide the difficulties you experience

or having a stronger basis

for requesting any necessary support.

If you want to talk to your manager about your mental health

problem, I know this can feel like a big challenge,

but some things that can help include arranging to speak

to them in private, planning ahead what you want to share

and think what might support you in work,

and what keeps you well at work.

Although you don't have to speak to your manager,

this can often open the door to an array

of workplace support and reasonable adjustments,

for example, through occupational health

or an employee assistance programme,

or EAP if your workplace has one.

Remember, your employer has a duty of care to you

that is protected by law,

and they must make reasonable adjustments

that will help you cope

with your mental health issues at work.

These coping strategies

or adjustments are dependent on each individual

and the type of work you do,

which include things like taking a break when you feel

distressed, arranging, flexible working,

or requesting a quieter workspace.

Remember, at any time, if you're worried about your mental

health, then speaking to your GP is also important

to get you the support you need, such as

through talking therapies.

How can men manage work related stress?

There's lots of things men can do to help

with work-related stress.

Here's my five top tips.

Firstly, it's really important to recognise your own signs

of stress, such as feeling irritable,

overwhelmed, or anxious.

Next, try to understand what might be the specific cause

or causes of work-related stress, such as a large workload

or stressful deadlines.

Also, think about what helps with stress at work.

From there, you can talk to your employer who can support

with any reasonable adjustments.

Third, find the types

of coping mechanisms that work for you.

Common coping methods at work include managing your time

more effectively to prevent last minute stress

or a pile up of tasks.

Taking proper breaks at work,

including taking your allocated holidays to unwind

or speaking to your manager to help relieve some

of the pressure and help them to understand

how you are feeling whilst also setting realistic

expectations and targets.

Next, try practising mindfulness,

which is all about focusing on the present

and can help you manage your thoughts to respond

to those stressful work situations.

You can find more information on mindfulness

on the Bupa website.

Finally, look after yourself. Doing regular,

moderate exercise in something you enjoy, such

as a lunchtime stroll, eating a well-balanced diet,

and getting a good night's sleep are

all well-proven of supporting your mental health

and helping to address stress.

Where can I find mental health support?

There are lots of support options available,

and you can choose the one that best suits you.

Your GP can support in many ways, such as making a diagnosis

that will help tailor support

and treatments for your condition, such as medication

or talking therapies, and can also refer you

to local support options like peer support.

Speaking to a trusted friend

or family member about your feelings can also help you

to feel better and be a positive step towards getting

the help that you need.

You can also get advice

and information around men's mental health

and resources such as Mind, Samaritans,

the Mental Health Foundation, or the NHS.

These include information

and signposting as well as helplines or Crisis Support.

Bupa also has a great range of resources available,

including JAAQ content, health

and wellbeing content, manager guides

and resources on men's mental health.

At what stage should someone speak to a medical professional about their mental health?

You can speak to a medical professional at any time if

you're worried or even unsure about your mental health.

It's really important to do this

as the first step towards improving your mental health

and staying in good mental health. Signs to look out for

to indicate you may want

to consider seeking professional support include finding it

hard to enjoy life, intrusive, difficult thoughts

and feelings that are affecting your day-to-day life,

and any other changes that may worry you.

Now, I know for men, it might feel difficult

to open up about their problems

and perhaps not admit that they need help.

Remember, it's always okay

and encouraged to ask for support.

Your GP is there to help your mental health

and get you access to the support that you need

that best suits you.

So if you do notice changes in how you're feeling,

you should book an appointment as soon as you can.

How can I support a man who might be facing mental health challenges?

Men often open up to friends or family

before they seek professional support.

So there's a wealth of valuable support you can offer.

Here's my top tips. First, give your time to listen.

Set aside some time without distractions to actively listen,

letting them share as much

or as little as they'd like to. Next,

ask open-ended questions.

Open questions like tell me how you're feeling

allow someone to open up in their own words and time,

and it's important not to grill

them with too many questions.

Third, give reassurance.

The first time someone opens up about their mental health

can be very daunting.

So recognise this and reassure them that you're here

to help and they are not alone.

Next, don't make any assumptions or try to diagnose them.

If you're not a medical professional, it's not your place

to give them your own diagnosis

or make assumptions about what may be wrong.

Your biggest support is being there for them.

Fifth, offer help to get professional support.

You can give them information on ways to seek help

and even offer to go to see the GP with them.

Remember though, you should always be patient

and never force someone to get help,

and they can only do so when they're ready.

And finally, look after yourself.

It can be really upsetting

to hear someone you care about is struggling.

Be kind to yourself and look

after your own mental wellbeing too.

Helping you through difficult times in your life

Understanding mental health

Knowing what affects our mental wellbeing can make it easier to share and ask for help.

Practical ways to manage stress

How Bupa can help you and your family

Need help now?

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Men’s mental health