Accessing mental health support when you don’t feel well is crucial, but we know that men can often find it harder than women to seek help. With so many different types of therapy for men on offer, Dr Sona Kaur talks through the advantages of each and how to find the one that’s right for you.
Reaching out is the first and hardest step, but it’s a courageous one. And once you find the support that’s right for you, things will gradually start to feel better. But with so much advice and support to choose from, where is the best place to start? There is no textbook approach and seeking the most effective support will be very personal to each individual. It is about finding what works best for you.
Talking men’s therapy
Statistics show that talking therapy, also known as Cognitive Behavioural Therapy (CBT), is an effective therapy for men. Taking the time to sit and talk to an expert therapist can be really cathartic and its often helpful to talk to someone completely impartial who will ask the right questions and enable you to talk about how you feel. A therapist can also be really effective in helping you break everything down into manageable pieces and reducing that overwhelming feeling.
When looking for a therapist, research and choose a reputable therapist that aligns with your specific needs and preferences. Open and honest communication with the therapist is crucial so it’s important you feel comfortable with them. If the first person you speak to doesn’t feel like a good fit, don’t be discouraged. Keep trying until you find someone you feel comfortable with and supported in your journey towards better mental health.
Peer groups and online support
For men who may find traditional therapy intimidating or inaccessible, there are alternative support options to consider. You might look at peer support groups that provide a safe space for sharing experiences and coping strategies. These types of support networks can be good places to build and nurture meaningful relationships and help to enhance mental health by prioritising open communication. Actively listening to others and sharing your own experiences can deepen connections. Likewise, joining local clubs, teams, or social groups centred around shared interests can provide opportunities to meet like-minded individuals and provide safe places to talk.
There are numerous innovative mental health services and resources that have surfaced to cater to those who may prefer alternatives to traditional talk therapy. Teletherapy platforms like BetterHelp and Talkspace offer accessible online counselling. Online resources, including forums, chatrooms, and mental health apps, offer anonymity and convenience.
Self-help books and apps can also provide practical guidance and exercises for managing mental health concerns at home. Mentorship with someone who has experienced similar challenges can also be empowering.
Regular exercise and hobbies
Getting regular physical activity, and pursuing creative hobbies, are also effective ways to improve mental well-being. Integrating physical fitness, outdoor activities, and hobbies into daily routines can significantly improve mental well-being and help you to feel better. Engaging in physical activities like running or weightlifting are really effective in releasing restrained emotions. There are also initiatives like “Heads Up Health” which combine physical fitness with mental health awareness.
Creative outlets like art, music, or writing also offer alternative channels for emotional expression. Engaging in activities like gardening, woodworking, or painting can also serve as mindfulness practices, as they require full attention to the task at hand.
Mindfulness
When looking into the best Therapy for men we find Mindfulness practices, such as meditation or deep breathing can help manage emotional responses. Men can effectively incorporate mindfulness into their daily routines to enhance their mental well-being by starting with small, manageable steps. Traditional mindfulness practices like meditation and deep breathing exercises are excellent starting points. You can begin with just a few minutes each day and gradually increase the duration. Setting aside device-free time to simply observe nature or take a mindful walk can further foster mindfulness. Aim to be present in the moment, practice self-compassion, and consistently integrate these mindful moments into your routines to reap the benefits of improved mental well-being.
There are also mental fitness apps like Calm and Headspace which provide guided meditation and relaxation exercises. Peer support apps like Man Down facilitate open discussions about mental health among men, and initiatives such as Crisis Text Line and Shout offer immediate text-based assistance.
The key is to recognise that seeking help is a sign of strength. Start with small steps and be patient throughout the journey to better mental health. Remember that seeking help and support is not a weakness.
Do not be embarrassed or ashamed to seek professional help if symptoms become severe and feel overwhelming. You will be amazed at how much better you can feel by talking things through with someone. There should be no stigma in reaching out for support and we always encourage therapy for men, their partners and family.
If you’re unsure where to start, do get in contact with me today. I would love to talk to you and see how I could help you start to feel better. There is also a wealth of information online, and helplines like Samaritans (116 123) and CALM (Campaign Against Living Miserably – 0800 58 58 58) are available if you want to talk right away.
I look forward to hearing from you. Learn more about my story and experience here.
Photo by Nik Shuliahin on Unsplash
