Spotlight on Male Mental Health Awareness Month

This November is Male mental health awareness month, inspired by the campaign Movember, to encourage the conversation around the mental pressures that anyone who identifies as male may incur during their lives.

According to research conducted by the mental health app Headspace, people in the UK are still not comfortable talking about their mental health.

Despite the obvious effects of the pandemic on mental health, in the past two years 54 per cent of people still haven’t and won’t talk to anyone about their struggles.

Only 6 per cent of people have reached out to someone for the first time during Covid-19 to talk about their mental health.

On top of this, male suicides remain the biggest killer of men under 50 in the UK and three times as many men die of suicide than women.

Men are also less likely to access psychological therapies than women are – with only 36 per cent of referrals to NHS talking therapies being for men.

Some research into this suggests that men who can’t speak openly about their emotions may be less able to recognise the symptoms of mental health problems in themselves, making them less likely to reach out for support.

Jolawn Victor, CIO at Headspace, said: “For men, the idea of talking about mental health can be even more daunting. Mindfulness and meditation can help to create solace and comfort, by being able to step back and acknowledge one’s emotions.

“It is a good idea to encourage the men in your life to make mindfulness part of their daily ways of working and routines.

“Taking care of our minds, just as we do our bodies, is one of the most powerful ways we can look after our mental health.

“Whether that’s talking to a friend, taking time out to meditate, or going on a brief walk outside, being kind to our minds should be a part of every human routine.

“Mindfulness and meditation are scientifically proven ways to aid mental health by reducing stress and improving resilience.”

Tips for how to include mindfulness in your everyday life:

• Make sure you pause
  Step away from your current task, stop, pause, close your eyes, and take a few deep breaths — in through the nose, out through the mouth. Take the time not only to reset and recharge the mind but also to reconnect with yourself. Check in with your body. You can use a specific meditation technique called the “body scan,” scanning the body from head to toe to notice how you physically feel. This can include any aches, pains, sensations, tension, or discomfort. In bringing our attention to the body and how you feel in the present moment.
• Judging less 
  When you realise you’re getting caught up in overly critical thinking or overwhelming thoughts, catch yourself, note it and try to let it go.
• Being more active 
  Moving more can boost our feelings of happiness and wellbeing. This can be as simple as a mindful walk around the block or being out in nature.
• Reaching out
  Reach out to people around you, including family, friends, colleagues, and neighbours. Even virtual check-ins can do a lot for our own emotional wellbeing while simultaneously supporting others.
• Mindful eating 
  You can incorporate mindfulness into simple everyday activities like eating. Mindful eating means using all five senses to fully appreciate what you are eating. Start by simply connecting to your breath and noticing the shape and colour of your food before taking that first bite. Eat slowly and taste each bite so you fully appreciate the flavours. This will also help give a deeper level of appreciation for the food you consume.
• Prioritise sleep
  Healthy sleep is a critical ingredient for well-being. It’s also important to wind down before falling asleep. Screen time close to bedtime can interfere with our body’s natural ability to fall asleep. Try powering down at least thirty minutes before going to sleep. Ideally, try to create a mindful wind-down routine at bedtime that you stick to. This will help condition your mind and body to know when it’s time to let go of thoughts and sleep.