All too frequently men around the world are expected to be strong and stoic, neglecting to acknowledge their feelings and mental wellbeing. Throughout the month of November, we celebrate “Movember,” an awareness month that encourages men to get in touch with their softer sides and learn to cope with and discuss their emotions. Additionally, the movement sheds a light on other men’s health issues, including prostate cancer, testicular cancer, and suicide.
History of Movember
The Movember organization began in Australia in 2003, when two friends decided to grow out their moustaches - alongside 28 other men - in an effort to raise awareness about men’s health and prostate cancer. They called it Movember, combining “Mo,” an Australian term for a moustache, with November. The next year, they decided to get more people involved and began campaigning to raise money for the Prostate Cancer Foundation of Australia. Since then, Movember has raised more than $1 billion to support men’s health projects around the world.
The Stigma Surrounding Men's Mental Health
Traditionally, society expects men to be strong and resilient, discouraging them from showing vulnerability. Unfortunately, this cultural expectation has led to a negative stigma surrounding men's mental health.
Acenda therapist, Anthony Bisti, MSW, LSW, LCADC said, "In my professional experience, men are just as capable as women at expressing their thoughts and emotions when they get in the therapy room, and their need to do so is just as great."
According to the American Psychological Association, out of all the men who report having feelings of anxiety or depression, only 1 in 4 of them spoke to a mental health professional. Additionally, the National Institute of Mental Health reported that "men are less likely to have received mental health treatment than women in the past year.”
Tips for Improving Your Mental Health:
1. Practice Mindfulness Techniques: From breathing exercises to meditation to gratitude journaling, mindfulness techniques are proven to help you ground yourself and reduce anxiety. By utilizing one or more of these techniques, you can help to calm yourself during times of increased stress, helping to main your mental wellbeing and better your emotional state. Next time you’re feeling overwhelmed, try out the “five senses exercise,” a grounding practice where you acknowledge five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste.
Check out this recent Acenda blog!
2. Try Out a New Hobby: Having hobbies as an adult can improve your mental health and reduce your stress. Forbes reported that adults who participate in at least one hobby “had a risk reduction of 18% compared those who had no hobbies.” By picking up a new hobby, like biking or journaling, you can improve your mental wellbeing and bond with others over shared interests. If you want more tips on the benefits of trying out new hobbies, read Acenda’s blog post on the topic.
3. Reconnect with Friends: Spending time with friends is highly important. Friends can support your emotional wellbeing, build your confidence, and give advice when you’re feeling overwhelmed. Build time into your schedule to see friends, allowing them to support you during the good and the bad. You don't have to make elaborate plans to have a good time and reap the benefits of seeing your friends. For a low-pressure hangout, try:
- getting coffee or tea at a nearby cafe
- setting up a quick video call to catch up
- going for a walk at your local park
Movember's Mission
While the Movember campaign started as a way to raise awareness about men’s health issues, it has evolved into a project that challenges the traditional notions of masculinity and what it means to be a “man.” The moustache serves as more than facial hair; it sparks conversations and confronts stereotypes surrounding men's mental health.
This month, we celebrate the breaking down of stigmas and generalizations associated with men’s mental and physical health, encouraging men to open themselves up to their own feelings and emotions.
In an effort to make tough conversations around mental health and personal struggles a bit easier, organizations like 'R U OK?’ have developed strategies like "ALEC:”
Ask: Initiate a conversation about well-being.
Listen: Provide a safe space for individuals to express their thoughts and feelings.
Encourage Action: Emphasize taking steps toward seeking help or positive changes.
Check-In: Remind individuals they are not alone, fostering ongoing support.
By utilizing “ALEC” to navigate uncomfortable conversations, we can broaden our understanding of one another and learn more about those closest to us, allowing us to better support and care for each other. Other organizations, including HeadsUpGuys and Next Gen Men, are also working to spread awareness and campaign for men’s mental health throughout the United States. To find practice conversations on how to discuss topics like withdrawal and work-life balance and other resources, check out Movember’s official website.
Take the first step towards better mental and physical health this Movember. Talking about your feelings is a sign of strength, not weakness. Break the silence and make this Movember a month of positive change for men's health.
If you are looking to speak to a mental health professional on your wellbeing, reach out to Acenda’s adult counseling and therapy services.
About the Author
Riley de Jong, Communications Strategist at Acenda, attended the University of California – Los Angeles for her undergraduate degree in Communication and minor in Entrepreneurship. She enjoys supporting her community, telling engaging stories, and connecting with others.
Sources
https://health.clevelandclinic.org/tips-for-taking-care-of-mens-mental-health
https://www.verywellmind.com/the-importance-of-friendship-3024371
https://health.clevelandclinic.org/practice-mindfulness-to-improve-your-well-being-11-tips