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WRITTEN BY: Evonne Ly Movember | Mental health in Men

November 1 marks the official start for what is known as “Movember. We often acknowledge mental health in women but whether you’re a father, husband,brother, or sonyourmental health is just as important. Witha long year that has been impacted by the pandemic, Movemberis a significant event to celebratemen'smental health.

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What isMovember?

Movemberis a charity that campaigns to raise awareness of serious men’s health issues through the light-hearted and inclusive manner of growing a mustache during the month of November.

By looking at the issue of mental health through a male lens,Movemberencourages men to be more open about mental health issues. The charity also aims to “challenge the negative aspects of masculinity and the impact this can have on mental health.”

Common issues inmen'smental health

The stigma around mental health can be a barrier to seeking treatment, particularly among men who may feel pressured to conform to the ‘strong and silent’ masculine ideal. The fear that mental health problems are a sign of weakness may prevent men from addressing their issues before they reach crisis point.

One in eight menare diagnosed with a mental health problem every yearandone in five men will experience anxiety at some stage of their lives.

Loneliness

It can be more commonly referred to as ‘social isolation', loneliness in itssevere forms is now seen as a contributor to many social ills including violence, suicide, and substance abuse.It can be a feeling of sadness about being alone, itcan also happen when you’re surrounded by people.

As the individual can feel alack of connection to the environmentaround you, the lost sense of belonging, and the feeling that nobody understands you.

Stress,Depression&Anxiety

most commonly associated with working life, stress, depression, and anxiety can be triggered and influencedby any number of situations including at home, social situations, and on the sporting field.

Men’s mental health and suicide

According toAIHW,Over the last decade, the age-standardizedsuicide rate for males increased from 16.2% deaths per 100,000 population in 2011 to 18.6% in 2020.In 2020 there were 2,384 suicide deaths in males (18.6 per 100,000 population) in Australia compared to 755 suicide deaths in females (5.8 per 100,000).It is rather common for men to end their livesprematurely whereas women tend to have moresuicidal thoughts.

A large number of suicidal rates in men is an issue that needs to be addressed. Of course, we should learn to acknowledge mental health for men not only during November but daily.

Factors for the decline in mental health in men

Traditional male gender roles

The traditional male gender role deters emotional expression asmen are told they need to‘be tough’andnot be too reliant on others. Such rigid gender norms may make it difficult for men to reach out for support when they need it.

Depressionmay be underdiagnosed in men

Men often do not disclose feelings of depression to their doctors. When they do, it is often described in terms of having problems at work or in relationships. Men also tend to describe their feelings as "stress"or “tired”rather than sadness

Men are less likely to seek help for emotional problems

Research suggests that depression is diagnosed less frequently in men because of the tendency to deny illness, self-monitor symptoms, and self-treat

Men canlean towards substance abuse as a coping mechanism

As for the traditional male gender role, men avoid asking for emotional support as a result they utilised other ways to cope with emotion. This can stem fromalcohol and other substances.

How can men seek help?

Practice self-help

Practicing self-help can be the first step into having a good relationship withyourself, that is, your body and mind. Self–care and help practice can includevarious forms of meditation practices, exercising – to rebuild your strength, oreven readingself-helpbooks.

Supportive communities

Seeking supportive communities such as support groups can be a way of connecting with others who are going through the same things.Finding something in common with others canbe a way to cope with mental illness and know that you are not alone in this.It alsoallowsmembersof the groupto exchange new methods, skills, and strategies to cope with current challenges. Interaction within a structured group is particularly useful for group members to learn self-care. They can become more communicative and learn how to assert themselves by knowing their rights. Most of all, a support group can help someone with a mental health issue to learn which behaviors are acceptable and which are not.

Try counseling or speak toa mental health professional

Seeking professional helpis essentialin the self-care processandallows aconversation between a trained mental health professional and someone who wants to talk about their worries and concerns, and/or work through their mental and social health issues.

If you would like to consult or connect with a professional feel free to download our Cyber Clinic app on theApple Storeor onGoogle Play. You may also head toHow it Workson how to download the app. Our practitioners offer Medicare rebates.

Professional counselors, socialworkersor psychologists,aretrained to follow a contextual counseling andproblem-solvingprocess to listen, understand, and help you find ways to feel better.

Positive change starts here!

Take your first step to a healthier you, download the Cyber Clinic app and be connected with flexible online counsellors, psychologists and therapists that have been picked for you. Take charge of your mental health and wellbeing today.

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There should be a balance for quality time for each other and individually.   Hoping for changes   You might stay in the relationship because you see the other person’s potential or think that if you just change yourself and your actions, they’ll change as well. Unfortunately, hoping for changes in a relationship can spiral into negative behaviours and can be threatening to your mental health. As mentioned in Psychology Today, Just Hoping for Change Might Keep You Stuck  Ways to overcome a toxic relationship  1. Admit that the relationship is toxic  It can be difficult to accept that the relationship is truly toxic. You will be in a state of denial despite all the signs given in the circumstances. At one moment, you feel revulsion; at another, you justify your partner’s intolerable behaviour. We, humans, are taught to forgive and accept others. That is a great value to hold, however, your partner should do the same for you with respect. There are certain things that a person should never ignore in a relationship. No matter what circumstances it is toxic if your partner is dishonest, humiliates, exploits you for resources, or emotionally or physically abuses you. If your partner does not hold his actions accountable and continues to hurt you, it is time for you to move on.   2. Stop believing this relationship is the best you can do.  If you are in a toxic relationship, you may feel that your toxic partner is the only person who will ever understand and love you. You may withdraw from others and avoiding face-to-face intimate interactions with your close friends and family. However, this reinforces the idea that you will never be known or cared for by anyone other than your toxic partner. It keeps you in a panic-like state of thinking you will find yourself alone. This desperation will prevent you from drawing boundaries and wholeheartedly holding your partner accountable. Before doing anything, work to build up your support system: Join a gym, participate in a hiking or book club, start a new hobby, meet friends to exercise, eat with different acquaintances. You need to start letting others get close to you so that you no longer feel as if your orbit will collapse without this toxic partner at the centre of your life.  3. Detox  You may believe that you can somehow still keep in touch or have a phone relationship with a toxic ex-partner. These people have a way of manipulating and getting others to feel sorry for them. If you keep the connection, then you enable this individual an opportunity to draw you back towards them. The only realistic way out is to stop all contact so that you can start anew. Also, time away helps positively enhance perspective.  4. Move on & pursue self-growth.  As a saying goes, “time will heal”. As a self-reflection use your energy and time to pursue self-growth. Start meditating or journaling, read self-help books or take up weekly psychotherapy. During this period, give yourself time to reflect before moving on to a new relationship. Get to know yourself such as what you want and don’t want in a relationship. List down the values and qualities you want in a future partner. A strong, immediate attraction can sometimes mean trouble ahead for a relationship. Hold back and wait for a few beats. This allows you to avoid another disappointing relationship. 
29-Sep-2021
workplace stress | factors and how to overcome it
Work-related stress is a growing problem around the world that affects not only the health and well-being of employees but also the productivity of businesses.  Work-related stress arises where work demands of various types and combinations exceed the person’s capacity and capability to cope. According to Better Health, Work-related stress is the second common illness/injury in Australia, following musculoskeletal disorders  Work-related stress factors ORGANISATIONAL CULTURE Organizational culture is the selection of values, expectations, and practices which guides and informs the actions of all team members. This ultimately shapes employee perceptions, behaviours and understanding in the workplace  BAD MANAGEMENT PRACTICES Management practice is an important factor in creating a work culture and environment. Bad management practices can develop conflict in the workplace including, workplace bullying, power abuse (e.g., using fear to motivate people), ignoring good performance from team members and conducting ineffective meetings.  JOB CONTENT & DEMANDS Job contents and demands such as work overload or pressure can be a huge impact on your mental wellbeing. Being overly pressured and overloaded with work can cause high stress for employees. Stress can lower a person’s productivity, focus and motivation to complete their job content and demands.  PHYSICAL WORK ENVIRONMENT Numerous studies have demonstrated that characteristics of the physical office environment can have a significant effect on the behaviour, perceptions and productivity of employees. This is especially for office employees who often spend a lot of their time inside their environment. The physical environments influence their well-being and directly influence their work performance and productivity. The atmosphere of the building should have the right room temperature, enough air quality, good lighting and low noise conditions in the office for better work concentration and productivity.  RELATIONSHIPS AT WORK Building networks, connections and positive relationships at work are important. Having a workplace environment that acts as a team rather than individually makes employees feel they are supported by their employers and employees. This builds their confidence, therefore their productivity. However, if employees feel a lack of support in their workplace there can be disengagement in the workplace. Hence, the work environment will naturally be disconnected and less productive. CHANGES Sudden change in management and work environment can be stressful especially for long term existing employees who have been with the company. Typical changes that negatively impact a portion of the employees are salary cuts, loss of benefits, downgrading in job position, job loss or relocation to another city, state or country. This can create job insecurity for employees and can result in negative impacts on their mental health (p)  ROLE CONFLICT According to Safework, poorly defined or conflicted roles in a person conducting a business or undertaking (PCBU) can be a stressor for workers. Poor role definition arises from a lack of clarity in workers’ objectives, key accountabilities, their co-workers’ expectations of them and the overall scope or responsibilities of their job. Role conflict occurs when a worker is required to perform a role that goes against their values or when their job demands are incompatible. (p)  TRAUMA This can include:  Events such as death, grief, suicide, accident or injury  Organizational such as bullying, threats, harassment, betrayal, maliciousness, extreme isolation, chronic pressure, unresolved conflict, toxic work environment, uncertainty, fear for the future, downsizing or fear of unemployment  Physical stressors such as noise, chaotic environment, sense of no control over space, fear for physical safety, harsh or flashing lights, extremes of heat or cold, working amid construction, and other adverse physical conditions  External threats such as evacuation, lockdown, fire or robbery  These factors can affect the company's budget, employee turnover and overall profits. Moreover, A decrease in productivity and morale are signs employees may be struggling with the leadership being given. If employees have an effective leader and a good workplace structure or environment, there will also be better performance in hand. Hence, a greater profit for the organization.  Ways to overcome workplace stress   TRACK YOU STRESSORS Keep a journal to identify which circumstances create the most stress and how you respond or react to them. Jot down your thoughts, feelings, and details about the environment, including the people involved.  DEVELOP HEALTHY RESPONSES Any form of physical activity is beneficial. Also, make time for hobbies and activities. Getting enough good-quality sleep is also important for effective stress management  ESTABLISH BOUNDARIES & RECHARGE Establish some work-life boundaries for yourself. In today’s world, many people are addicted to their mobile or computer devices, checking emails and social media content. According to a study from NCBI, social media use can increase levels of anxiety and depression. Hence, This may mean a rule not to go on social media unless checking on your phone for very important matters.  Although people have different preferences when it comes to how much they blend their work and home life, creating some clear boundaries between these realms can reduce the potential for work-life conflict and the stress that goes with it  TALK TO YOUR SUPERVISOR Begin an open conversation with your supervisor. The intent is not to show a list of complaints but to come up with an effective plan for managing the stressors you have identified, to perform best at your job GET SUPPORT Your employer may also have stress management resources available through an employee assistance program, including online information, and referral to mental health professionals. If you continue to feel overwhelmed by work stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behaviour. If you are experiencing workplace stress and want to speak to someone now, our Cyber Clinic app can connect you with a psychologist through your phone and skip the wait time. Our services include medicare rebates. 
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