Why do so many men find it hard to open up?
ON AVERAGE globally, one man dies by suicide every minute, according to men’s health charity, Movember.
Male suicide rates are three times higher than among women in the UK – even though women are more likely to be diagnosed with depression – and those living in deprived areas are also three times as likely to die by suicide.
Plus, year on year, the Samaritans say men aged 45-49 are most at risk.
There’s no getting away from the facts: men’s mental health is in crisis.
While conversations around mental health – from the workplace to professional sport – are gathering momentum, so much more needs to happen to normalise discussing emotions if you identify as male.
This Men’s Mental Health Month, millions will be raised worldwide as moustaches are grown for Movember, so why is it that many men find it so hard to open up about their mental health?
We are living with centuries-old perceptions of what it means to be ‘masculine’ – the alpha male who is the provider, in control and always ‘strong’ – and these toxic gendered stereotypes are as bad for men as they are for women.
Many factors have fed into how an individual man may perceive gender too.
“The way we’re raised, our home environment, school, wider family and friendship groups, all inform the way we understand what gender is and how we see ourselves,” explains Dr Steve Robertson, Movember mental health advisor, emeritus professor of men, gender and health at Leeds Beckett University, and the author of Understanding Men And Health: Masculinities, Identity And Wellbeing.
If your dad was a closed book, for example, it makes sense that opening up might not come naturally.
While of course, not every man feels constrained by dated male stereotypes, “those who end up internalising more restrictive, traditional notions of gender and masculinity – including strong notions of self-reliance, control, and of avoiding any actions perceived as being feminine – often have the most difficulty opening up and seeking help,” says Dr Robertson.
There’s a problem though, as Dr Jeff Foster, GP and men’s health specialist at H3health (h3health. co.uk), says.
“The media still wants ‘men to be men’. We see in movies and on TV that male stars are more muscular and tough than ever. The ‘perfect man’ is now more six-packed than ever before and should be ‘tough’ and ‘masculine’, [and] we tell children not to ‘cry like a girl’.
“So men don’t know where they fit – they are supposed to be able to talk, but also be men and be tough.”
Lockdown left many people feeling more isolated than before, as social situations ceased for everyone. But for many men, cutting off those chances of interactions had a particularly negative impact – especially if they were less likely to open up at home or via technology.
“The pandemic has definitely thrown up lots of challenges for men – whether it be physical distancing, job loss, or financial strain on relationships,” says Dr Zac Seidler, clinical psychologist and director of mental health training at Movember.
“But our findings show that guys are hungry for connection and need support in these trying times.
“Strong social connections are an important protective factor against depression and suicide.”
And it’s not uncommon for men who are struggling to engage in “negative coping strategies”, Dr Robertson says – excessive alcohol or food, or risk-taking behaviour for example, to avoid thinking or talking about underlying issues.
While in his work, Dr Foster has seen an increase in young men going to see a GP about mild anxiety or low mood, “as they watch TV and absorb social media, they feel empowered to be open about their feelings”.
But, he adds: “The patients we really need to see are those older men in their 40s and 50s, where suicide rates are still [so] high. These men are still not coming to see us enough and remain a challenging area of male mental health to crack.”
Those men, he says, who can’t relate to “rich celebrities talking about how they’ve struggled with mental health in glossy magazines.
“We really need more TV and media awareness of normal guys in their midlife who have been through mental health problems and illnesses, how they felt and how they have dealt with it.
“We need all men to see that they are not alone, and this problem is far more common than they think.”
Dr Robertson adds: “The most important thing we can do is to stop focussing on and repeating the idea that men can’t and don’t talk about their feelings, and provide more examples of when men do do this.
“Presenting images, examples and personal stories of men – from different social groups, sexualities, ethnicities, ages – and doing this through as many outlets as possible will start to normalise it.”
Of course, it’s not as simple as saying ‘just open up’. Years of conditioning to do otherwise can make it feel really difficult to allow yourself to be vulnerable and tell a friend, colleague or family member how you feel.
But whether it’s normalising talking about an emotionally draining day, a mentally challenging week, or admitting that feeling low is a regular thing you’re struggling with, you can start slowly.
“The simplest advice would be to take a chance and make the first move in opening up,” says Dr Robertson. “I don’t mean immediate, full and frank confession of all your inner feelings and turmoil.
“Start slowly with a trusted friend, sharing something personal that is going on and check the response.
“Even if there isn’t an immediate response, you will have opened up the possibility for a return to the topic in the future. You have also signalled to your friend that you feel safe enough to have shared something important, which may lead to them doing the same.”
And don’t worry, he says, it doesn’t mean you’ll spend all your time having heart-to-hearts – “but it does make it known that these types of conversations, when required, are OK. Mates like to be helpful, so give them the opportunity when you need some support and chances are you won’t be disappointed.”
If it’s a friend you’re worried about, or you notice they don’t ever speak about their emotions, try to give them a window to talk.
Dr Seidler says although everyone knows it’s important to have meaningful conversations to support others, “confidence and knowledge around how to do that with men is low”.
He adds: “We know these conversations can often feel uncomfortable or awkward, [but] checking in on your mates and loved ones can make the world of difference.
“Don’t assume they don’t want to be bothered or don’t want to talk.”
■ remain a challenge when it comes to getting them to
Getting to sleep between 10pm and 11pm could be the sweet spot, at least when it comes to heart health, according to a new study.
The research, which used UK Biobank data from 88,026 people, found there was a 12% higher risk of cardiovascular disease among those with a 11-11.59pm bedtime, 25% higher for those who sleep at midnight or later, and 24% higher for pre-10pm sleepers, compared with those whose bedtime was from 10-11pm. So how do you get the perfect night’s sleep?
“If you take a ‘normal’ person’s sleep, it’s not perfect all the time,” says Dr Guy Meadows of Sleep School (sleepschool.org).
He adds that “the reality is that normal sleep is disturbed for a multitude of reasons, whether that’s a stressful day, aches and pains, whatever it is”.
Being told things like ‘just relax’ and ‘you’re over-thinking this’ can be frustrating. But the harder we try to sleep and the more we worry about it, the further away peaceful slumber can seem.
FOR Olympic champion swimmer Rebecca Adlington, dipping her toes in the parenting pool was much easier with her second child.
The four-time Olympic medallist is mum to six-year-old Summer and eight-month-old Albie, and, like many parents, she happily admits she’s a far more laid-back parent now she has a bit of experience.
“When I had Summer, every little thing I was like, ‘Oh my God!”’ she remembers. “I think first-time parents are a little bit more on edge, whereas second-time round I’m a bit older and a lot of people around me have kids, so I know the terms a little bit more now, and I’m kind of in on the parent code.”
Rebecca, 32, who married her partner Andy Parsons in August, gave birth to their son Albie during lockdown – an experience she describes as “weird”.
She says: “It was just different because I had something to compare it to, like other second or thirdtime mums. With Summer, I got to have a proper baby shower and family came round, and my mum and dad came to the hospital when she was born, whereas none of that happened with Albie.
“We couldn’t have any visitors to the hospital, and once we got home we were still in isolation with all the restrictions. It was weird.”
While it might have been weird, Rebecca says she wasn’t particularly worried about looking after her new baby, saying: “I was more anxious about the birth and what that was going to be like, because I couldn’t really find a clear answer – it seemed like every hospital had different policies. But once he was here I had no anxiety.” That refreshing lack of anxiety isn’t shared by every parent – indeed, research by Rebecca’s own Babystars swimming programme found more than a quarter (27%) of parents of children aged under two were worried lockdown restrictions had hindered their baby or toddler’s development, 22% were anxious and 21% admitted to feelings of guilt.
“I can definitely understand why parents have been anxious,” says Rebecca, “but when you’re a second-time mum you’re more used to things, and you know a bit more about what’s right and wrong – you’re a bit more confident.”
And of course this time around she’s got the help of her ‘big girl’ Summer to help with baby Albie. “They absolutely adore each other, it’s really sweet,” she says fondly. “Summer’s like, ‘Mummy I’ll feed him, I’ll change him, I’ll do that’. She absolutely loves helping – she just thinks he’s a real-life doll for her that she gets to dress up and everything.”
Rebecca is clearly loving being a mum-of-two, and juggling looking after them with helping run the Swimstars swimming programme, which she founded in 2013 to teach children aged from three to 11 to swim ‘with an emphasis on fun’.
She’s just started its sisterprogramme Babystars, to give babies and toddlers aged from 0-3 water confidence, just like her own children have.
“I’ve taken both my kids from when they were a couple of weeks old – Summer was three weeks old and Albie was five weeks, and they both absolutely loved the water,” she says proudly. “They’re used to being in water when they’re in your tummy, after all.”
As you’d probably expect from one of Britain’s greatest ever female swimmers, Rebecca – who first got into swimming herself at the age of three because her parents wanted her to learn a life skill – passionately believes you’re never too young to start getting used to water.
“I don’t think there’s an age too young – or too old – to start swim
and explained why the twins would frantically search behind sofa cushions, look in pots and check on windowsills every morning.
They also had a breakfast buffet comprising of cereal, fresh fruit, pastries, toast, not dissimilar to something you’d see in a nice hotel.
The extravagant dining continued to lunch time when they were offered sausage or roast chicken with a side of vegetables. For some reason, Emma opted for an off the menu option of cheese sandwiches and roast potatoes.
They even had a choice of freshly baked cakes from a sweet trolley for dessert.
Now I’d never say I was deprived but anything sugary was for Christmas and cake only appeared if there were guests. As a result the twins had a sugar-fuelled ball and spent the day racing around with my mum in pursuit, who seemed to have more energy than her own son.
Until I heard the tones of Paw Patrol at 5pm, the exact time I was allowed Blue Peter, which helped me realise life may be a little sweeter with grandma but it’s not too different from my own.