There are many factors that impact men's wellbeing and we want to shine a light on ways men can focus on their own wellbeing to limit some of the symptoms of poor mental health.
Top 6 ways for men to improve their mental wellbeing.
1. Sleep
Lack of sleep can be caused by all sorts of factors - stress or anxiety and depression or sometimes having a young family can impact our sleep. Focus on relaxing and reducing screen time before you go to bed...
Making time to unwind before bed can have a big impact... watching 1 relaxing TV series to unwind or taking a walk after tea to try and take your mind off the day could all help.
2. Diet
Poor diet can result in deficiencies which can come with many symptoms. Checking in from time to time on what you are eating can help. Make a food diary to focus on what you're eating and how regularly. Make a note of specific food groups and make sure you are getting a balance each week. It is important to look at your diet when considering your overall wellbeing.
3. Alcohol
NHS recommended no more than 14 units of alcohol 6 pints of 4% beer a week. A 750ml bottle of red, white or rosé wine contains 10 units.
If you are struggling with the amount of alcohol you consume then try introducing a routine of alcohol free days and try giving yourself a safe limit of 21 units a week / 2-3 units per day spread over 3 or 4 days. That would equate to 1 bottle of wine over 3/4 evenings for men. Try it for a month and see if it makes a difference to your overall wellbeing. Alcohol can have a negative impact on men's wellbeing over time. If you are struggling to change the habit reach to your GP for support.
4. Low Self-Esteem
Our 'concept of self' may not always match the reality. Even the most confident and high achieving people can suffer from low self-esteem and often men can use alcohol, drugs or work to mask these feelings. Low Self- esteem can be caused by critical parents, social media or toxic masculinity Toxic Masculinity is the pressure to conform to male stereotypes, such as ‘boys don’t cry’, ‘toughen up’, as well as one-upmanship and high performance.
To re-calibrate your feeling towards yourself try and incorporate as many of the following tips into your daily routine;
- Embrace your mistakes - write down what you have learnt from them. Every human on the planet makes mistakes.
- Believe in your decision making abilities - think about some of the best decisions you have made.
- Write down and focus on what is good about you and what is good things are happening in your life?
- Try and embrace change - focus on the positive changes in your life. What positive change could you make.
- Look in the mirror each day and say something positive to yourself.
5. Exercise
Simply put exercise can increase endorphins (happy hormones) so if you can incorporate regular exercise into your routine then you will notice a difference in your overall feeling of wellbeing. Replace a car journey with a walk or cycle, or add a morning run into your routine before you start the day. Start with 10 to 15 minutes - it may be all you need to feel a difference.
6. Community
Invite friends and family into your new routine or join a group of like minded people who will spur you on.
We hope that by making little changes you can make a big difference to your wellbeing. If you're interested to read more on Men's Wellbeing after 40 and the male menopause then check out our latest blog The Manpause.
