Men's Mental Health: Breaking the Silence Around Anxiety, Depression, and Stress – Confronting the Invisible Struggles.
- Mark Pitcher
- Jan 2
- 18 min read
In the stillness of the night, when the world sleeps, countless men grapple with unseen battles. Anxiety tightens its grip, depression casts long shadows, and stress weighs heavily on the shoulders. These silent adversaries often remain unspoken, concealed beneath a veneer of strength and stoicism dictated by societal expectations. Yet, the toll they take on men's physical, mental, emotional, and spiritual well-being is profound. It's time to break the silence, confront these invisible struggles, and embark on a journey toward healing and wholeness.
The Hidden Epidemic: The Stigma of Silence and Why Men Struggle to Seek Help
From a young age, men are often taught to suppress their emotions, to "man up" in the face of adversity. This cultural conditioning equates vulnerability with weakness, creating a stigma that discourages men from seeking help when they need it most (Courtenay, 2011). According to a Mental Health America [MHA] infographic (n.d.), men are less likely than women to seek mental health treatment, even though they experience mental health issues at similar rates.
The reluctance to seek help isn't just personal—it's a societal issue. The silence surrounding men's mental health contributes to a hidden epidemic, where feelings of isolation and hopelessness can lead to devastating consequences. Research shows that suicide rates are significantly higher among men in Canada, often linked to untreated mental health conditions (Varin et al., 2021).
Understanding Anxiety, Depression, and Stress in Men
Anxiety in men often manifests as irritability, anger, or risk-taking behaviors rather than the typical signs of nervousness or fear (American Psychological Association, 2024). This can make it harder to recognize and address. Chronic anxiety can lead to serious health issues, including heart disease and hypertension (McEwen and Sapolsky, 2006).
Depression may present differently in men than in women. While women might exhibit sadness and withdrawal, men might display aggression, work excessively, or engage in substance abuse (American Psychological Association, 2024). This divergence often leads to underdiagnosis and undertreatment in men.
Stress is a universal experience but can have unique implications for men. Societal pressures to succeed professionally and provide financially can compound stress levels (American Institute of Stress, 2021). Prolonged stress affects not just mental health but also physical health, leading to issues like insomnia, digestive problems, and weakened immune function (McEwen, 2007).
The Health Impact of Unaddressed Mental Health Struggles
Ignoring mental health issues doesn't make them disappear; it exacerbates them. Unaddressed mental health struggles can lead to severe physical health problems. Chronic stress, for example, elevates cortisol levels, increasing the risk of heart disease and stroke (Smith & Vale, 2006). Depression has been linked to a higher likelihood of developing chronic illnesses such as diabetes and cancer (National Institutes of Health, 2017).
Emotionally, these struggles can erode relationships with family and friends, leading to isolation—a known risk factor for worsening mental health (Cacioppo & Cacioppo, 2014). Spiritually, men may feel a loss of purpose or connection, further deepening their struggles.
The Cost of Ignoring Men's Mental Health
The cost isn't just personal—it's societal. Untreated mental health issues in men can lead to decreased productivity, increased healthcare costs, and higher rates of substance abuse and criminal activity (World Health Organization, 2021). Families suffer as well; children of fathers with untreated mental health issues are more likely to experience emotional and behavioral problems (Sweeney and MacBeth, 2016).
Barriers to Breaking the Silence and Seeking Help
Several barriers prevent men from seeking the help they need:
Cultural Stigma: Traditional notions of masculinity discourage men from expressing vulnerability (Addis and Mahalik, 2003).
Lack of Awareness: Many men aren't educated about the signs of mental health issues or the resources available (Claridge, 2017).
Fear of Judgment: Concerns about being perceived as weak or incapable can deter men from opening up (Seidler et al., 2016).
Systemic Barriers: Limited access to affordable mental health care and long wait times can impede efforts to seek help (World Health Organization, 2021).
Rewriting the Narrative of Masculinity
Changing the conversation around masculinity is crucial. Embracing vulnerability doesn't weaken a man—it strengthens him. As Brené Brown (2015) notes, "Vulnerability is not weakness; it's our greatest measure of courage."
Challenge Stereotypes: Encourage open discussions about emotions and mental health in male-dominated spaces.
Promote Emotional Literacy: Education about recognizing and articulating emotions can empower men to seek help (Goleman, 2005).
Model Healthy Behaviors: Public figures and leaders sharing their mental health journeys can normalize help-seeking (Corrigan et al., 2010).
The Role of Brotherhood
Connection is a powerful antidote to isolation. Building a supportive network—or brotherhood—provides a safe space for men to share experiences and offer mutual support (Umberson and Montez, 2010). Peer support groups have been shown to reduce symptoms of depression and anxiety (Pfeiffer et al., 2011).
Practical Steps for Men to Address Mental Health and Tools for Transformation
Acknowledge Your Feelings - Recognizing and accepting your emotions is the first step toward healing. Suppressing feelings can lead to increased stress and psychological distress (Gross and John, 2003).
Tip: Start a daily journal to track your emotions. Write down how you feel each morning and evening. Over time, this practice can help identify patterns and triggers.
Establish a Routine - Creating a structured daily routine provides a sense of control and normalcy, which can be especially beneficial during stressful times (Bolton et al., 2009).
Exercise: Set consistent times for waking up, meals, work, exercise, and sleep. Use a planner or digital calendar to keep track.
Prioritize Sleep - Quality sleep is foundational to mental health. Sleep deprivation can exacerbate anxiety and depression (Watson et al., 2015).
Tip: Develop a bedtime routine. Avoid screens an hour before bed, reduce caffeine intake, and create a restful environment.
Engage in Physical Activity - Regular exercise reduces symptoms of depression and anxiety. Activities like walking, running, weightlifting, or sports release endorphins and improve mood (Paluska and Schwenk, 2000).
Exercise: Aim for at least 30 minutes of moderate exercise five days a week. Find an activity you enjoy to maintain consistency.
Practice Mindfulness and Meditation - Mindfulness meditation helps reduce stress by focusing on the present moment without judgment (Kabat-Zinn, 2003).
Tip: Start with short, guided meditations using apps like Headspace or Calm. Even five minutes a day can make a difference.
Limit Alcohol and Substance Use - While it may be tempting to use alcohol or substances to cope, they often exacerbate mental health issues (Boden and Fergusson, 2011).
Exercise: Replace substance use with healthier coping mechanisms like exercise, hobbies, or talking to a trusted friend.
Build a Support Network - Connect with friends, family, or support groups. Sharing experiences with others who understand can alleviate feelings of isolation (Callaghan and Morrissey, 1993).
Tip: Schedule regular check-ins with loved ones. Consider joining men's groups or community organizations that promote open dialogue.
Seek Professional Help - Therapists and counselors provide tools and strategies tailored to individual needs. Therapy is not just for crises; it's a proactive step toward maintaining mental health (Wampold, 2007).
Exercise: Research mental health professionals in your area or consider online therapy options for greater flexibility.
Set Realistic Goals - Setting achievable goals provides direction and a sense of accomplishment (Locke and Latham, 2002).
Tip: Break larger tasks into smaller, manageable steps. Celebrate progress along the way, no matter how small.
Practice Self-Compassion - Replace self-criticism with self-kindness. Acknowledge that everyone struggles at times, and treat yourself with the same compassion you would offer a friend (Neff, 2023).
Exercise: When negative thoughts arise, challenge them by asking, "Would I speak to someone I care about this way?" Reframe with supportive language.
Personal Applications: Empowering Men to Address Mental Health Challenges
Acknowledging the Struggle: The First Step to Healing
Admitting that you're struggling is an act of courage. Men often feel pressured to appear strong, but recognizing vulnerability is a sign of strength (Brown, 2015).
Tip: Share your feelings with a trusted friend or family member. Speaking openly can alleviate the burden and pave the way for support.
Practical Exercises for Managing Stress, Anxiety, and Depression
Mindfulness Meditation
Technique: Sit quietly and focus on your breath. When thoughts arise, observe them without judgment and gently return to your breathing.
Benefit: Reduces symptoms of anxiety and depression and improves emotional regulation (Hofmann et al., 2010).
Exercise: Practice for 10 minutes each morning. Gradually increase the duration as you become more comfortable.
Journaling
Technique: Write freely about your thoughts and feelings without concern for grammar or structure.
Benefit: Helps process emotions and gain insights into patterns (Pennebaker & Chung, 2011).
Exercise: Spend 15 minutes each evening reflecting on your day and any emotions that arose.
Physical Activity
Technique: Engage in aerobic exercises like running, cycling, or swimming.
Benefit: Boosts mood by releasing endorphins and reduces stress hormones (Blumenthal et al., 2007).
Exercise: Incorporate at least 150 minutes of moderate aerobic activity into your weekly routine.
Deep Breathing Techniques
Technique: Practice diaphragmatic breathing by inhaling deeply through your nose, allowing your abdomen to expand, and exhaling slowly through your mouth.
Benefit: Activates the body's relaxation response, lowering heart rate and blood pressure (Ma et al., 2017).
Exercise: Use this technique when feeling overwhelmed or as a daily relaxation practice.
Building Emotional Intelligence
– Developing emotional intelligence enhances self-awareness and improves relationships (Schutte et al., 1998
Tip: Pay attention to your emotional reactions and consider the underlying causes. Practice active listening in conversations to understand others' perspectives.
Strengthening Relationships and Building Brotherhood
Isolation can intensify mental health struggles. Building connections is crucial.
Exercise: Reach Out: Call or message a friend or family member to catch up.
Join Groups: Participate in community events, clubs, or support groups that align with your interests.
Volunteer: Engage in activities that give back to the community, fostering a sense of purpose and connection (Piliavin & Siegl, 2007).
Setting Boundaries to Protect Mental Health
Learning to say "no" and setting limits on your time and energy is essential (Thomas, 2022).
Tip: Identify areas where you feel overextended. Communicate your needs assertively and prioritize activities that support your well-being.
Seeking Professional Support
Professional help can provide personalized strategies and accountability.
Exercise: Research: Look for licensed mental health professionals with experience in men's issues.
Consultation: Schedule an initial session to assess fit and comfort level.
Commitment: Attend sessions regularly and actively participate in the therapeutic process.
Nurturing Spiritual Well-Being
Engaging in spiritual or reflective practices can enhance a sense of purpose and connectedness (Koenig, 2012).
Tip: Explore activities that resonate with you, such as meditation, prayer, or spending time in nature.
Personalizing Your Mental Health Toolkit
Everyone's journey is unique. Experiment with different strategies to find what works best for you.
Exercise: Create a Self-Care Plan: List activities and practices that support your mental health.
Set Reminders: Use apps or calendars to schedule regular self-care activities.
Reflect and Adjust: Periodically review your plan and make adjustments as needed.
Exercises to Support Mental Health
Deep Breathing Exercises
Technique: Practice the 4-7-8 breathing method—inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds.
Benefit: Reduces stress and promotes relaxation (Jerath et al., 2006).
Exercise: Use this technique before sleep or during moments of anxiety.
Progressive Muscle Relaxation
Technique: Tense and then relax each muscle group in your body, starting from your toes and moving up to your head.
Benefit: Reduces physical tension associated with stress (Jacobson, 1974).
Exercise: Practice this in a quiet space when you have 15-20 minutes to dedicate to relaxation.
Gratitude Journaling
Technique: Each day, write down three things you are grateful for.
Benefit: Shifts focus from negative to positive aspects of life, enhancing mood (Emmons and McCullough, 2003).
Exercise: Incorporate this practice into your morning or bedtime routine.
Mindful Walking
Technique: While walking, pay attention to the sensations in your body, the environment around you, and your breathing.
Benefit: Combines physical activity with mindfulness, reducing stress (Teasdale et al., 2000).
Exercise: Practice during short walks, such as during a break or after meals.
Cognitive Restructuring Exercises
Technique: Identify negative thought patterns and challenge them by considering alternative perspectives.
Benefit: Helps in reframing unhelpful thoughts and reducing symptoms of depression and anxiety (Beck, 2020).
Exercise: When noticing a negative thought, write it down and list evidence for and against it. Replace it with a more balanced thought.
Overcoming Individual Barriers
Dealing with Shame and Stigma
Recognize that seeking help is a sign of strength. Educate yourself about mental health to dispel myths and challenge internalized stigma (Corrigan and Watson, 2002).
Time Constraints
Integrate small practices into your day, like mindful breathing during breaks or short walks (Allen and Kiburz, 2012).
Financial Limitations
Explore community resources, sliding-scale fees, or support groups. Many organizations offer free or low-cost services (Le and Gobert, 2015).
Privacy Concerns
Consider online therapy platforms that offer confidential support from the comfort of your home (Barak et al., 2008).
Supporting Others
Reach Out
If you notice a friend or loved one struggling, initiate a conversation.
Tip: Express concern in a non-judgmental way. Sometimes, simply knowing someone cares can make a significant difference (Schwartz et al., 2010).
Listen Actively
Provide a safe space for them to share without offering immediate solutions or judgments (Rogers, 1957).
Offer Practical Support
Assist with tasks that may feel overwhelming to them, such as scheduling appointments or accompanying them to sessions (Cook & Doyle, 2002).
Cultivating Emotional Intelligence
Develop skills that enhance relationships and personal well-being:
Self-Awareness: Reflect on your emotions and their impact on thoughts and behavior.
Self-Regulation: Practice controlling impulsive feelings and behaviors.
Motivation: Focus on personal growth and align actions with values.
Empathy: Consider others' feelings, fostering stronger relationships (Schutte et al., 1998).
The Spiritual Dimension
Engaging with spirituality can provide comfort and perspective (Koenig, 2012).
Mind-Body Therapies
Yoga: Combines physical postures, breathing exercises, and meditation to reduce stress and improve mood (Streeter et al., 2010).
Tai Chi and Qi-Gong: Gentle movements and deep breathing enhance relaxation and balance (Wang et al., 2010).
Acupuncture: May alleviate symptoms of depression and anxiety by balancing the body's energy flow (Samuels et al., 2008).
Nutrition and Mental Health
Diet plays a crucial role in mental well-being. Consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins supports brain health (Jacka et al., 2010).
Tip: Incorporate omega-3 fatty acids found in fish, nuts, and seeds, which have been shown to reduce symptoms of depression (Freeman et al., 2006).
Setting Boundaries
Learning to say "no" and setting healthy boundaries protects your time and energy, reducing stress and burnout (Thomas, 2022).
Exercise: Identify commitments that drain you and evaluate if they align with your priorities. Practice assertive communication to set limits.
The Journey Ahead
Remember that progress is not linear. There will be ups and downs, but each step taken is a move toward greater well-being. Celebrate small victories and be patient with yourself.
As we collectively work toward breaking the silence around men's mental health, individual efforts contribute to a larger cultural shift. By taking proactive steps, men can confront invisible struggles and lead lives enriched with purpose, connection, and fulfillment.
Personal Strategies for Mental Well-Being
Embrace Emotional Awareness - Recognize and accept all your emotions without judgment. This fosters self-understanding and reduces internal conflict (Gross and John, 2003).
Cultivate Mindfulness - Regular mindfulness practice can reduce symptoms of anxiety and depression (Sharma and Rush, 2014).
Engage in Regular Physical Activity - Find an exercise routine you enjoy, making it more likely you'll stick with it (Paluska and Schwenk, 2000).
Establish a Healthy Routine - Consistency promotes stability. Incorporate regular sleep patterns, balanced meals, and scheduled relaxation time (Karsten et al., 2012).
Prioritize Sleep - Aim for 7-9 hours of quality sleep per night. Good sleep hygiene enhances mood and cognitive function (Watson et al., 2015).
Practice Self-Compassion - Be kind to yourself, especially during setbacks. Self-compassion enhances resilience and emotional well-being (Neff, 2023).
Set Realistic Goals - Break tasks into manageable steps to avoid feeling overwhelmed (Locke and Latham, 2002).
Limit Substance Use - Seek healthier coping mechanisms to manage stress and emotions (Boden and Fergusson, 2011).
Build Strong Relationships - Invest time in meaningful connections. Social support is a key factor in mental health (Callaghan and Morrissey, 1993).
Seek Professional Help - Don't hesitate to reach out to a therapist or counselor. Professional guidance can be transformative (Wampold, 2007).
The Power of Compassion - Compassion—for oneself and others—is transformative. It breaks down barriers, fosters understanding, and promotes healing (Gilbert, 2009).
Embracing Vulnerability and Connection - Allowing yourself to be vulnerable opens the door to genuine connections and support (Brown, 2015). Sharing your experiences can inspire others to do the same, creating a ripple effect of openness and healing.
Final Thoughts
Breaking the silence around men's mental health is not just a personal endeavor—it's a collective movement. By confronting anxiety, depression, and stress openly, we challenge outdated notions of masculinity and pave the way for healthier, more authentic lives.
Remember, seeking help is a sign of strength, not weakness. You are not alone in this journey, and every step you take toward healing is a step toward a brighter, more fulfilling future.
Remember: You are not alone. Reaching out is a sign of strength, and support is available. Together, we can break the silence and build a future where men's mental health is openly discussed, understood, and nurtured.
References
Addis, Michael E.; and Mahalik, James R. (2003). Men, Masculinity, and the Contexts of Help Seeking. The American Pychologist 58(1) p.5-14.
Allen, Tammy D.; and Kiburz, Kaitlin M. (2012). Trait Mindfulness and Work–Family Balance Among Working Parents: The Mediating Effects of Vitality and Sleep Quality. Journal of Vocational Behavior 80(2) p. 372-379.
American Psychological Association. (2024). Stress in America 2024: A Nation in Political Turmoil. www.apa.org/pubs/reports/stress-in-america/2024.
Anxiety and Depression Society of America. (2023). Men and Mental Health. https://adaa.org/find-help/by-demographics/mens-mental-health
Barak, Azy; Hen, Liat; Boniel-Nissim, Meyran; and Shapira, Na'ama. (2008). A Comprehensive Review and a Meta-Analysis of the Effectiveness of Internet-Based Psychotherapeutic Interventions. Journal of Technology in Human Services, 2008-01, 26(2-4) p.109-160.
Beck, Judith S. (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). Guilford Publications, ISBN 9781462544196.
Blumenthal, James A.; Babyak, Michael A.; Doraiswamy, P. Murali.; Watkins, Lana; Hoffman, Benson M.; Barbour, Krista A.; Herman, Steve; Craighead, W. Edward; Brosse, Alisha L.; Waugh, Robert; Hinderliter, Alan; and Sherwood, Andrew. (2007). Exercise and Pharmacotherapy in the Treatment of Major Depressive Disorder. Psychosomatic Medicine 69(7) p. 587-596.
Boden, Joseph M.; and Fergusson, David M. (2011). Alcohol and Depression. Addiction 106(5) p. 906–914.
Bolton, Paul; Tol, Wietse A.; and Bass, Judith. (2009). Combining Qualitative and Quantitative Research Methods to Support Psychosocial and Mental Health Programmes in Complex Emergencies. Intervention 7 (3), p.181-186.
Brown, Brene. (2015). Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead. Avery, ISBN 9781592408412.
Cacioppo, John T. ; Cacioppo, Stephanie. (2014). Social Relationships and Health: The Toxic Effects of Perceived Social Isolation. Social and Personality Psychology Compass 8(2) p. 58-72.
Callaghan, Patrick; and Morrissey, Jean. (1993). Social Support and Health. Journal of Advanced Nursing 18(2) p. 203-210.
Claridge, Dannielle. (2017). Constructions of Masculinity and Men's Experiences of Barriers to Help-Seeking From Mental Health Services. Ph.D. Dissertation in Clinical Psychology at the University of Hull.
Cleary, A. (2012). Suicidal Action, Emotional Expression, and the Performance of Masculinities. Social Science & Medicine 74(4) p. 498-505.
Cook, Jonathan E.; and Doyle, Carol. (2002). Working Alliance in Online Therapy as Compared to Face-To-Face Therapy. CyberPsychology & Behavior 5(2) p. 95–105.
Corrigan, Patrick W.; and Watson, Amy C. (2002). Understanding the Impact of Stigma on People with Mental Illness. World Psychiatry 1(1) p. 16–20.
Corrigan, Patrick W.; Watson, Amy C.; Heyrman, Mark L.; Warpinski, Amy; Gracia, Gabriela; Slopen, Natalie; and Hall, Laura L. (2005). Structural Stigma in State Legislation. Psychiatric Services 56(5) p. 557-563.
Courtenay, Will H. (2000). Constructions of Masculinity and Their Influence on Men's Well-being: A Theory of Gender and Health. Social Science and Medicine 50(10) p. 1385–1401.
Courtenay, Will H. (2011). Dying to be Men: Psychosocial, Environmental, and Biobehavioral Directions in Promoting the Health of Men and Boys. Routledge, ISBN 9780415878760.
Emmons, Robert A ; McCullough, Michael E. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology 84(2) p. 377-389.Freeman, M. P., et al. (2006). Omega-3 fatty acids: evidence basis for treatment and future research in psychiatry. Journal of Clinical Psychiatry, 67(12), 1954–1967.
Gilbert, Paul. (2010). The Compassionate Mind. Little, Brown Book Group, ISBN 9781849010986.
Goleman, Daniel. (2005). Emotional Intelligence. Bantam Books, ISBN 978055338371.
Gross, James J.; and John, Oliver P. (2003). Individual Differences in Two Emotion Regulation Processes: Implications for Affect, Relationships, and Well-Being. Journal of Personality and Social Psychology 85(2) p. 348-362.
Hofmann, Stefan G.; Sawyer, Alice T.; Witt, Ashley A.; and Oh, Diana. (2010). The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review. Journal of Consulting and Clinical Psychology 78(2) p. 169-183.
Jacka, Felice N. ; Pasco, Julie A. ; Mykletun, Arnstein ; Williams, Lana J. ; Hodge, Allison M. ; O'Reilly, Sharleen Linette ; Nicholson, Geoffrey C. ; Kotowicz, Mark A. ; Berk, Michael (2010). Association of Western and Traditional Diets With Depression and Anxiety in Women. The American Journal of Psychiatry 167(3) p. 305-311.
Jacobson, Edmund. (1974). Progressive Relaxation: A Physiological & Clinical Investigation of Muscular States and Their Significance in Psychology & Medical Practice. University of Chicago Press, ISBN 9780226390598.
Jahnke, Roger; Larkey, Linda; Rogers, Carol; Etnier, Jennifer; and Lin, Fang. (2010). A Comprehensive Review of Health Benefits of Qigong and Tai Chi. American Journal of Health Promotion 24(6) p. e1-e25.
Jerath, Ravinder; Edry, John W.; Barnes, Vernon A.; and Jerath, Vandna. (2006). Physiology of Long Pranayamic Breathing: Neural Respiratory Elements may Provide a Mechanism that Explains How Slow Deep Breathing Shifts the Autonomic Nervous System. Medical Hypotheses 67(3) p. 566-571.
– Kabat-Zinn, Jon. (2003). Mindfulness-Based Interventions in Context: Past, Present, and Future. Clinical Psychology 10(2) p. 144-156.
– Karsten, Julie; Penninx, Brenda W.J.H.; Riese, Hariëtte; Ormel, Johan; Nolen, Willem A.; and Hartman, Catharina A. (2012). The State Effect of Depressive and Anxiety Disorders on Big Five Personality Traits. Journal of Psychiatric Research 46(5) p. 644-650.
– Koenig, Harold G. (2012). Religion, Spirituality, and Health: The Research and Clinical Implications. ISRN Psychiatry 2012 p.1-33.
Le, Thao N.; and Gobert, Judith M. (2015). Translating and Implementing a Mindfulness-Based Youth Suicide Prevention Intervention in a Native American Community. Journal of Child and Family Studies 24(1) p. 12-23.
Locke, Edwin A.; and Latham, Gary P. (2002). Building a Practically Useful Theory of Goal Setting and Task Motivation: A 35-Year Odyssey. The American Psychologist 57(9) p. 705-717.
Ma, Xiao ; Yue, Zi-Qi ; Gong, Zhu-Qing ; Zhang, Hong ; Duan, Nai-Yue ; Shi, Yu-Tong ; Wei, Gao-Xia ; Li, You-Fa. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Pychology 8 p.874-874.
McEwen, Bruce S. (2007). Physiology and Neurobiology of Stress and Adaptation: Central Role of the Brain. Physiological Reviews 87(3) p. 873-904.
McEwen, Bruce; and Sapolsky, Robert. (2006). Stress and Your Health. The Journal of Clinical Endocrinology and Mtabolism 91(2) p. 0.
Mental Health America [MHA]. (n.d.) Infographic Men's Mental Health - 5 Minute Guide. https://www.mhanational.org/issues/infographic-mens-mental-health-5-minute-guide.
Miller, William R.; and Thoresen, Carl E. (2003). Spirituality, Religion, and Health: An Emerging Research Field. The American Pychologist 58(1) p. 24-35.
National Institute of Mental Health. (2024). Depression. www.nimh.nih.gov/health/topics/depression.
Neff, Kristin D. (2023). Self-Compassion: Theory, Method, Research, and Intervention. Annual Review of Psychology74(1) p. 193-218.
Paluska, S. A.; and Schwenk, T. L. (2000). Physical Activity and Mental Health: Current Concepts. Sports Medicine 29(3) p. 167-180.
Pennebaker, J. W.; and Chung, C. K. (2011). Expressive Writing. In H. S. Friedman (Ed.), Oxford Handbook of Health Psychology (p. 417–437). Oxford University Press, ISBN 9780195342819.
Pfeiffer, Paul N., M.D.; Heisler, Michele, M.D.; Piette, John D., Ph.D.; Rogers, Mary A.M., Ph.D.; and Valenstein, Marcia, M.D. (2011). Efficacy of Peer Support Interventions for Depression: A Meta-Analysis. General Hospital Psychiatry 33(1) p. 29-36.
Piliavin, Jane Allyn; and Siegl, Erica. (2007). Health Benefits of Volunteering in the Wisconsin Longitudinal Study. Journal of Health and Social Behavior 48(4) p. 450-464.
Prochaska, James O.; and DiClemente, Carlo C. (1983). Stages and Processes of Self-Change of Smoking: Toward an Integrative Model of Change. Journal of Consulting and Clinical Psychology 51(3) p. 390-395.
Rogers, Carl R. (1992). The Necessary and Sufficient Conditions of Therapeutic Personality Change. Journal of Consulting and Clinical Psychology 60(6) p. 827-832.
Samuels, Noah; Gropp, Cornelius; Singer, Shepherd Roee; and Oberbaum, Menachem. (2008). Acupuncture for Psychiatric Illness: A Literature Review. Behavioral Medicine 34(2) p. 55-64.
Saxena, Shekhar; Thornicroft, Graham; Knapp, Martin; and Whiteford, Harvey. (2007). Global Mental Health 2: Resources for Mental Health: Scarcity, Inequity, and Inefficiency. The Lancet 370(9590) p.878-889.
Schutte, Nicola S.; Malouff, John M.; Hall, Lena E.; Haggerty, Donald J.; Cooper, Joan T.; Golden, Charles J.; and Dornheim, Liane. (1998). Development and Validation of a Measure of Emotional Intelligence. Personality and Individual Differences 25(2) p. 167-177.
Schwartz, Kimberly A.; Pyle, Sara A.; Dowd, M. Denise.; and Sheehan, Karen. (2010). Attitudes and Beliefs of Adolescents and Parents Regarding Adolescent Suicide. Pediatrics 125(2) p. 221-227.
Seidler, Zac E.; Dawes, Alexei J.; Rice, Simon M.; Oliffe, John L.; and Dhillon, Haryana M. (2016). The Role of Masculinity in Men's Help-Seeking for Depression: A Systematic Review. Clinical Psychology Review 49 p. 106-118.
Sharma, Manoj; and Rush, Sarah E. (2014). Mindfulness-Based Stress Reduction as a Stress Management Intervention for Healthy Individuals: A Systematic Review. Journal of Evidence-Based Complementary and Alternative Medicine 19(4) p.271-286.
Smith, Sean M. ; Vale, Wylie W. (2006). The Role of the Hypothalamic-Pituitary-Adrenal Axis in Neuroendocrine Responses to Stress. Dialogues in Clinical Neuroscience 8(4) p. 383-395.
Streeter, Chris C.; Whitfield, Theodore H.; Owen, Liz; Rein, Tasha; Karri, Surya K.; Yakhkind, Aleksandra; Perlmutter, Ruth; Prescot, Andrew; Renshaw, Perry F.; Ciraulo, Domenic A.; and Jensen, J. Eric. (2010). Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study. Journal of Alternative and Complementary Medicine, 16(11), 1145-1152.
Sweeney, Shaun; MacBeth, Angus. (2016). The Effects of Paternal Depression on Child and Adolescent Outcomes: A Systematic Review. Journal of Affective Disorders 205 p. 44-59.
Teasdale, John D.; Segal, Zindel V.; Williams, J. Mark G.; Ridgeway, Valerie A.; Soulsby, Judith M.; and Lau, Mark A. (2000). Prevention of Relapse/Recurrence in Major Depression by Mindfulness-Based Cognitive Therapy. Journal of Consulting and Clinical Psychology 68(4) p. 615-623.
Thomas, Vincent. (2022). Setting Healthy Boundaries: Limit What Others Take So You Have More to Give (How to Set Strong and Healthy Boundaries and Take Control of Your Life). Bella Frost, ISBN 9781774859704.
Umberson, Debra; and Montez, Jennifer Karas. (2010). Social Relationships and Health: A Flashpoint for Health Policy. Journal of Health and Social Behavior, 51(1 Suppl) p. S54-S66.
Varin, Mélanie; Orpana, Heather M.; Palladino, Elia; Pollock, Nathaniel J.; and Baker, Melissa M. (2021). Trends in Suicide Mortality in Canada by Sex and Age Group, 1981 to 2017: A Population-Based Time Series Analysis: Tendances de la mortalité par suicide au Canada selon le sexe et le groupe d’âge, 1981 – 2017 : Une analyse de séries chronologiques dans la population. Canadian Journal of Psychiatry 66(2) p.170-178.
Vorspan, Florence; Mehtelli, Wajdi; Dupuy, Gaël; Bloch, Vanessa; and Lépine, Jean-Pierre. (2015). Anxiety and Substance Use Disorders: Co-occurrence and Clinical Issues. Current Psychiatry Reports 17(2) p.4-Article 4.
Wampold, Bruce E. (2007). Psychotherapy: The Humanistic (and Effective) Treatment. The American Psychologist 62(8) p. 857-873.
Wang, Chenchen; Bannuru, Raveendhara; Ramel, Judith; Kupelnick, Bruce; Scott, Tammy; and Schmid, Christopher H. (2010). Tai Chi on Psychological Well-Being: Systematic Review and Meta-Analysis. BMC Complementary and Alternative Medicine 10(1) p. 23-23-Article 23.
Watson, Nathaniel F.; Badr, M Safwan; Belenky, Gregory; Bliwise, Donald L.; Buxton, Orfeu M.; Buysse, Daniel; Dinges, David F.; Gangwisch, James; Grandner, Michael A.; Kushida, Clete; Malhotra, Raman K.; Martin, Jennifer L.; Patel, Sanjay R.; Quan, Stuart F.; and Tasali, Esra. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep 38(6) p. 843-844.
Wester, Stephen R.; Christianson, Heidi Fowell; Vogel, David L.; and Wei, Meifen. (2007). Gender Role Conflict and Psychological Distress: The Role of Social Support. Psychology of Men and Masculinity 8(4) p. 215-224.
World Health Organization [WHO]. (2017). Depression and Other Common Mental Disorders: Global Health Estimates. www.who.int/publications/i/item/depression-global-health-estimates.
World Health Organization [WHO]. (2021). Depression. www.who.int/health-topics/depression.
© Citation:
Pitcher, E. Mark. (2025, January 2). Men's Mental Health: Breaking the Silence Around Anxiety, Depression, and Stress – Confronting the Invisible Struggles. Beyond Brotherhood. https://www.beyondbrotherhood.ca/post/men-s-mental-health-breaking-the-silence-around-anxiety-depression-and-stress-confronting-the-i
Comments