Self-Care for Men’s Mental Health: Prioritizing Mental Wellbeing in the Summer and All Year-Round

Summer weather can wear our bodies down physically, as extended periods in heat can cause sleeplessness, lethargy, lack of appetite and dehydration, all of which can lead to aggressive behaviors and anxiety. In fact, a study by the American Physiological Society found that people are more likely to have higher levels of stress hormones in the summer than in winter. That’s why it’s important to take a proactive approach to maintain your mental wellbeing this summer. 

Five Steps to Mental Health and Wellbeing

We often do not recognize the acute effects of stress and pressure on our bodies until we develop some physical symptoms of mental illness. Our state profoundly impacts our physical health, emotional well-being, and even intellectual capacity, ultimately leading to enduring consequences as cracks appear in our foundation.

What strategies can we adopt to protect and maintain our mental well-being and cultivate a sense of vibrancy and wellness in every aspect of our lives? Having a plan for times when you experience stress is a good way to lessen its physical, mental, and emotional impact.

1. Diet

The relationship between our diet and our mental health is complex. However, research shows a link between what we eat and how we feel.

The most basic building block to a healthy body and mind is ensuring a good diet. In this day and age, where social media presents so many different diet plans, vitamin regimens and supplements it is hard to sift through and decide what is right for you. Luckily it does not have to be complicated for any of us. The focus should always be on whole foods and hydration. Evidence shows that nutrition could be a front-line approach to conditions like depression, mood disorders, and anxiety. 

When it comes to creating your diet plan the key is to keep it simple. Locally grown whole foods are best for freshness and nutrients and are excellent catalysts for improving our daily energy and mood. When shopping in grocery stores, purchase products that are in their original states and unprocessed. At the same time, drinking water is essential to maintaining optimal muscle function, reduce headaches and is an effective way to avoid unnecessary snacking. Although a natural and balanced diet can be a positive for overall well being the opposite can be said for additions of processed and inflammatory foods. Processed foods usually contain high levels of sugars, sodium, and chemical additives that can disrupt our body’s ability to recover from strenuous activities and stressors. Not only will this type of food slow us down but it can demotivate us to do further activities that can enhance our well being, like being physically active. If you would like to learn more about healthy eating see the Canada Food Guidelines. Click on the button below!

Move your body to boost your mental health

The importance of physical activity is key in maintaining a balanced well being. For most young males it is one of the essential activities that can be commonly overlooked when days get busy, and work and school may start to become daunting. Research shows that exercise is one of the most effective tools to manage mental health issues. Even modest levels of physical activity or low-intensity exercise are beneficial. Regular exercise can help reduce stress and anxiety, improve mood, boost self esteem, enhance cognitive function, and reduce symptoms of depression.

As little as thirty minutes a day of aerobic and anaerobic exercises has positive impacts on our mental health. Even activities as simple as going for a walk is a small but fulfilling activity. As with many things in life the value comes with consistency rather than pushing yourself very hard for a short period of time. Although we all want to see the outcomes rapidly, creating a structure and incorporating activities into your daily routines is far more beneficial. Starting to incorporate this at a young age and creating this foundation is especially important in younger males as this sets structure and teaches discipline. It goes without saying that picking a physical activity that is fun for you will keep you in the game! Whether that includes hiking our beautiful mountains, participating in team sports or joining physical training groups with friends.  Exercise helps keep our minds more relaxed and is an important transition to our next pillar in our overall mental health which is mindfulness.

3. Sleep

Living with a mental health problem can affect how well you sleep, and poor sleep can have a negative impact on your mental health.

Sometimes this is easier said than done, but sleep plays a huge part in your mental health. If you don’t get enough sleep, you can feel sad, anxious, stressed or grumpy. It can also leave you so tired that it’s hard to concentrate or get things done. Good-quality sleep rests the brain and repairs and replenishes brain cells. A refreshed brain helps our mood, decision-making and social interactions. If worrying thoughts keep you from getting a good night’s sleep. Although sleep problems are common, there are some easy ways to improve the quality of your sleep. Many people find that their physical and mental well-being also improves when their sleep improves.

4. Mindfulness

Mindfulness is a tool that helps us to slow down, accept things as they are, cope well with problems, and simply appreciate what’s in our life right now.

Mindfulness is a way of paying attention to the present moment, using techniques like meditation and breathing. It helps us become more aware of our thoughts and feelings so that, instead of being overwhelmed by them, we’re better able to manage them. Stress can be debilitating if you aren’t able to get it under control and can cause mental and physical illness. For younger men who may have many different worries and stressors, ranging from housing, finances, work, school, friends, relationships and maybe the hundreds of unanswered emails and messages on social media, it is hard to find time during the day to relax the mind from this chronic stress and anxiety.

There are many ways to start a journey of mindfulness but one way is to set a daily time aside to reflect on and assess how you are feeling. This can then be supplemented with deep breathing activities for a duration of five to ten minutes. The act of focusing on deep breathing itself can be relaxing, therapeutic, and help to oxygenate our body more effectively.

To learn more click the button below for a Wellness Module developed by the Canadian Mental Health Association, BC Division and AnxietyBC