As Movember approaches, experts from Meditopia, a comprehensive mental health solution provider, are highlighting five practical ways men can enhance their mental wellbeing during this pivotal month. Movember, an annual campaign aimed at raising awareness of men’s health issues, including mental health and suicide prevention, encourages positive actions to support men’s overall wellbeing.
With the NHS reporting that one in four adults experience a diagnosable mental health condition, and over 1.8 million individuals currently on waiting lists for mental health services, the need for proactive measures has never been more critical. While growing moustaches often symbolises the campaign, the focus this year is on simple, actionable steps men can take to improve their mental health.
1. Incorporate a Daily Walk
Regular physical activity is strongly linked to improved mental health. According to the American Psychological Association, exercise can alleviate symptoms of anxiety and depression while enhancing sleep quality. Experts recommend starting with a daily 30-minute walk and ensuring 7-9 hours of quality sleep each night to see positive changes in mental clarity and emotional regulation.
2. Foster Social Connections
Social isolation significantly contributes to depression and anxiety, as noted by the Mental Health Foundation. Maintaining connections with family and friends, participating in volunteer work, or joining social groups can help mitigate feelings of loneliness. Simple strategies, such as scheduling brief check-ins with loved ones or responding to messages, can help sustain these relationships without overwhelming individuals. Even a quick text or call each day can positively impact mental health.
3. Prioritise Personal Time
In the hustle and bustle of daily life, men often forget to carve out personal time for activities that bring them joy. Engaging in hobbies such as sports, reading, or mindfulness practices can be essential for maintaining a positive outlook. Experts suggest dedicating 15-30 minutes daily to these activities, whether during a lunch break or before bedtime, to recharge and de-stress.
4. Plan Activities to Look Forward To
Having plans, no matter how small, can significantly elevate mood and foster a sense of hope. The Mental Health Foundation encourages individuals to think ahead and plan enjoyable activities, whether it’s a meal at a favourite restaurant or a day out with friends. Creating both short and long-term plans can help individuals focus on positive experiences and boost their mental state.
5. Start a Journaling Practice
Men are often socialised to suppress their emotions, which can hinder their mental wellbeing. Taking time to identify and process feelings through journaling can be incredibly beneficial. This practice helps men organise their thoughts, gain clarity, and better understand their emotional triggers. Experts recommend keeping a notebook handy or using a note-taking app to set aside 10 minutes each night for reflection.
Fatih Mustafa Çelebi, Co-founder and CEO of Meditopia, stresses the importance of breaking the stigma around men’s mental health. “Movember is the perfect time to challenge the outdated narrative that men should hide their emotions,” he states. “Open conversations can empower men to express their feelings and seek support when needed.”
With Movember serving as a reminder for men to prioritise their mental health, these five strategies aim to foster an environment where vulnerability is seen as strength, encouraging men to take action towards their wellbeing.
