Breaking the silence: Why – Mental health is a…

Mental health is a crucial part of our lives, yet, more often than not, it is overlooked by many men.

International Men’s Day is observed annually on 19 November to raise awareness about the importance of mental health for men.

This year’s theme, “Positive Male Role Models,” highlights the importance of fostering open conversations about men’s mental health and creating supportive environments in which men can thrive.

While this day encourages open discussion about mental health, it’s crucial to recognise that some communities face greater barriers than others when it comes to seeking help. One such group is men.

Men’s mental health is important

For too long, societal norms have placed heavy expectations on men to be stoic, strong, and self-reliant—pressures that have, unfortunately, led to silence around the emotional struggles many men face.

In honour of World Men’s Mental Health Day, Pulse is urging every man to break this silence, dismantle the stigma, and speak out about their mental health.

The Pressure to Be “Strong”

From a young age, boys are often conditioned to avoid vulnerability. Phrases like “boys don’t cry” or “man up” are ingrained in the language of many cultures, implying that emotions such as sadness, fear, or anxiety are signs of weakness. As a result, many men grow up with a distorted view of emotional expression, where showing feelings is seen as incompatible with traditional ideals of masculinity.

This pressure to be constantly “strong” can be overwhelming. Men are frequently told to suppress their emotions, deal with their problems alone, and avoid seeking help.

Suppressing your emotions as a man does notmean you are masculine

Unfortunately, these expectations can manifest in damaging ways. Research shows that men are less likely to seek mental health support, even when struggling with conditions such as depression, anxiety, or stress. Instead, they may turn to unhealthy coping mechanisms like substance abuse, anger, or even self-harm. Tragically, suicide rates among men are significantly higher than those among women, with men accounting for around 75% of all suicides globally, according to the World Health Organisation.

Breaking the Silence: Why It’s Essential

The first step in breaking the cycle of silence is recognising that mental health struggles are not a sign of weakness—they are a natural part of the human experience. Just as physical health is important, mental health is essential to overall well-being. Ignoring or neglecting mental health can have serious, long-term consequences, not only for the individual but also for their families, communities, and society at large.

1. Normalising Emotional Expression

One of the most critical ways to address men’s mental health is by normalising emotional expression. Emotions like sadness, vulnerability, and fear should not be seen as a threat to masculinity. Rather, acknowledging and sharing these feelings can actually make a man stronger by helping him process and manage them. Reaching out to others—whether friends, family members, or professionals—can create a support network that fosters healing and growth.

Asking for Help Shows Strength Not Weakness

Men need to understand that seeking help is an act of courage, not weakness. It’s important for society to shift the narrative around masculinity so that asking for help is seen as a strength rather than a failure. Encouraging open conversations about emotions, both at home and in the workplace, can help reduce the stigma that so often surrounds mental health in men.

2. Creating Safe Spaces for Conversation

Creating safe, non-judgemental spaces where men can talk about their mental health is crucial. These spaces can be found in various settings, from mental health support groups to informal gatherings with close friends. When men feel they are in an environment where they won’t be shamed or ridiculed for expressing their emotions, they are more likely to open up about their struggles.

Men in therapy

In the workplace, fostering a culture of understanding and support for mental health is equally important. Employers should make it clear that discussing mental health is encouraged, providing resources such as counselling services, mental health days, and a supportive atmosphere. When men feel they won’t face negative repercussions for discussing mental health at work, they are more likely to seek help and maintain their well-being.

3. Encouraging Role Models and Public Figures

One powerful way to challenge the stigma surrounding men’s mental health is through the influence of public figures and role models. Celebrities, athletes, and leaders who openly discuss their struggles with mental health can have a profound impact on breaking down barriers.

Encourage men to speak up

When high-profile individuals share their personal experiences, they demonstrate that mental health is a universal concern that transcends status, wealth, and strength.

For example, athletes like Kevin Love and DeMar DeRozan have used their platforms to speak about their struggles with anxiety and depression, encouraging others to do the same. Their openness has helped normalise mental health conversations within the sports community and beyond.

4. Encouraging Early Intervention

Starting conversations about mental health early in life can be a game-changer. Teaching young boys that it’s okay to talk about their feelings, express their emotions, and seek help if needed is vital in changing future attitudes. Schools, families, and communities can assist by providing mental health education, promoting emotional literacy, and ensuring that children of all genders understand that their mental well-being matters.

A man suffering from depression

It’s also important to emphasise that seeking therapy or counselling isn’t just for moments of crisis. Mental health care is a proactive tool that can help anyone maintain emotional health and navigate life’s challenges. In fact, therapy can be just as important for personal development as physical fitness, and encouraging men to seek therapy is an essential part of breaking the silence.

Moving Forward: A Call to Action

As we reflect on World Men’s Mental Health Day, it’s clear that the silence surrounding men’s mental health is an issue that needs to be addressed. The road to change requires collective action. It requires men speaking up about their struggles, communities offering support, and society working to dismantle harmful stereotypes.

If you are a man who is struggling with your mental health, know that you are not alone. There is no shame in seeking help—whether it’s talking to a friend, reaching out to a therapist, or finding a support group. Opening up is the first step toward healing, and it’s one of the bravest things you can do.

If you are someone who knows a man who might be struggling, offer a listening ear, check in regularly, and create a space where they feel safe to express themselves. You might not have all the answers, but just being there can make a world of difference.

By encouraging men to break the silence and seek support, we can change the narrative around mental health and create a more compassionate world for everyone—regardless of gender.

Let’s raise our voices and let men know it’s okay to not be okay.
#Breaking #silence #men #mental #health

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6 healthy benefits of – Crying is often misunderstood…

Crying is often misunderstood as a sign of weakness or vulnerability, particularly in cultures where emotional restraint is highly valued.

In reality, crying is a perfectly normal and significant response to strong emotions, and it has a range of positive effects on both physical and emotional well-being. Far from being something to avoid, crying is actually a very effective technique for supporting overall wellbeing, stress relief, and emotional regulation.

Here are six compelling reasons why crying can be beneficial:

1. Emotional Release and Stress Relief

One of the immediate benefits of crying is the emotional release it provides. When we experience overwhelming emotions, such as sadness, frustration, or even joy, crying acts as an emotional pressure valve, helping to release pent-up feelings. Without this release, those emotions can build up and lead to emotional burnout, irritability, or even physical tension.

By allowing yourself to cry, you create space to process these emotions and release the stress associated with them.

Emotional Release and Stress Relief

This is particularly important when dealing with life’s challenges—whether it’s work pressure, relationship struggles, or personal loss. Once the tears have flowed, many people report feeling lighter, more grounded, and better able to move forward.

Crying activates the parasympathetic nervous system, which calms the body after a stress response and helps restore balance. It’s nature’s way of helping you “reset.”

2. Mood Improvement and the Release of Feel-Good Hormones

Believe it or not, crying can actually improve your mood. This is because emotional tears trigger the release of endorphins and oxytocin—the body’s natural “feel-good” chemicals. These hormones are associated with feelings of pleasure, happiness, and emotional comfort.

Endorphins are the body’s natural painkillers, helping to reduce the physical discomfort that may accompany intense emotions.

Mood Improvement and the Release of Feel-Good Hormones

Oxytocin, often referred to as the “cuddle hormone,” promotes feelings of love and social bonding, which can be soothing during times of emotional distress.

After a good cry, many people feel a sense of catharsis or relief, as though they’ve experienced an emotional cleansing. This boost in mood can make it easier to face whatever challenges lie ahead with a clearer mind and a more balanced outlook.

3. Helping You Process and Heal from Grief

Grief is one of the most profound emotional experiences a person can go through, and crying is an essential part of this process. Whether it’s the death of a loved one, the end of a relationship, or the loss of an opportunity, crying allows us to honour our grief and process the emotions that come with it.

While the pain of loss may never completely disappear, crying provides a safe space to express those painful feelings and move through the grieving process.

Helping You Process and Heal from Grief

Suppressing tears can result in unresolved emotions that hinder healing, whereas allowing yourself to cry can bring a sense of emotional relief and closure.

Crying during grief is not just an emotional release; it’s part of the body’s way of processing trauma. Emotional tears contain stress hormones like cortisol, which the body flushes out when you cry, helping to lower emotional tension and promote healing.

4.Relieving Physical Tension and Improving Relaxation

Emotions often manifest physically. Stress, anxiety, and sadness can lead to tight muscles, headaches, or an upset stomach. This physical tension can exacerbate emotional pain, creating a vicious cycle. Crying helps to break this cycle by physically releasing the built-up tension.

As you cry, your body relaxes. Your heart rate slows, and your muscles loosen, which can provide a soothing effect. For many people, a good cry leads to a sense of physical relief, allowing the body to reset and recover from emotional overload.

Relieving Physical Tension and Improving Relaxation

Emotional tears, unlike reflex tears (those triggered by irritants like onions), contain higher levels of stress-related hormones like cortisol. By crying, you’re not just releasing emotions but physically relieving the tension caused by stress, anxiety, or sadness.

5. Boosting Emotional Resilience and Coping Skills

Crying is a natural emotional response, and when it happens, it’s often a signal that we need to pay attention to our feelings. By allowing ourselves to cry and fully feel our emotions, we can build emotional resilience—the ability to cope with difficult situations, manage stress, and bounce back from adversity.

Over time, crying helps us develop better coping mechanisms for handling future challenges. It’s a form of emotional self-regulation that allows us to process difficult emotions in healthy ways.

Building emotional resilience

Rather than bottling things up or suppressing our feelings, crying teaches us to accept and work through them, ultimately strengthening our emotional toolkit.

Long-term benefits: Frequent emotional expression through crying builds emotional intelligence (EQ), helping individuals become more in touch with their feelings and more adept at managing future emotional challenges.

6.Fostering Connection and Empathy with Others

Although crying can feel deeply personal, it also has the power to bring people together. When you cry in front of others—whether it’s a friend, family member, or therapist—it can foster connection and empathy. Crying signals vulnerability, and when others witness this, it often prompts a compassionate response.

In relationships, crying can promote emotional bonding and mutual support. People are generally more inclined to offer care and understanding when they see that someone is in emotional pain.

Empathy

This can strengthen relationships, deepen trust, and encourage others to open up about their own feelings.

Crying in front of others not only provides emotional support, but it also helps reduce the isolation that often accompanies mental health struggles. It reminds us that we’re not alone, that it’s okay to be vulnerable, and that reaching out for help is both natural and necessary.

Crying is a Vital Part of Mental Health

While it’s often seen as a weakness in some cultures, crying is actually a healthy, natural, and powerful tool for emotional well-being. Whether it’s the release of stress, the improvement of mood, the processing of grief, or the strengthening of relationships, crying plays a critical role in maintaining both mental and physical health.

Next time you feel the urge to cry, remember that it’s not a sign of weakness. It’s a vital and healing response, one that helps you release tension, process emotions, and build resilience. Embrace the power of tears—they may be just the release your mind and body need to heal and grow.
#healthy #benefits #crying #mental #physical #health

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Sitting on the toilet – Most of us are…

Most of us are all guilty of using phones in the washroom. Chances are, someone is reading this article from the toilet right now.

What begins as a quick three-minute bathroom break often turns into 15 minutes of scrolling, reading, and posting—a familiar routine for many.

Going number two might seem like a harmless way to kill time, but experts caution that extended sitting on the toilet can have negative health effects. Dr Lai Xue, a colorectal surgeon at the University of Texas Southwestern Medical Center in Dallas, explained that it has even been linked to weakening pelvic muscles and an increased risk of haemorrhoids.

haemorrhoids

“When patients present to me with complaints, one of the main areas we have to delve deeply into is spending a lot of time on the toilet,” Xue said.

According to Dr Farah Monzur, assistant professor of medicine and director of the Inflammatory Bowel Disease Centre at Stony Brook Medicine, people should aim to spend just five to ten minutes on the toilet. But what’s the harm in staying longer? Let’s break it down with a quick physics lesson: Gravity does more than keep us on solid ground—it also pulls blood downward, meaning your body has to work harder to get blood back up to the heart. The longer you linger, the harder your circulation has to work, which can eventually lead to some unwelcome physical side effects, explains Dr Xue.

Problems from prolonged sitting

In contrast to sitting on the sofa, the open oval-shaped toilet seat keeps the rectum lower by compressing the buttocks. Your blood circulation is impacted by the elevated pressure caused by gravity pulling your lower body downward.

Healthworkers

“It becomes a one-way valve where blood enters, but blood really can’t go back,” Xue said.

This raises the risk of haemorrhoids by causing the veins and blood vessels around the anus and lower rectum to expand and swell with blood.

Dr Monzur notes that spending extended time on the toilet can lead to increased strain on muscles and higher rectal pressure, potentially contributing to the development of haemorrhoids. Activities like scrolling on a phone can cause people to lose track of time, leading to prolonged sitting, which exacerbates this strain and heightens the risk.

And you know what? Your physicians are aware of it. “Nowadays, we’re seeing an increase in people spending more time on the toilet, and that is very much unhealthy for the anorectal organs and the pelvic floor,” Xue added.

In addition to weakening anal muscles and increasing the need for straining, Monzur noted that prolonged sitting on the toilet can also elevate the risk of rectal prolapse—a condition in which the rectum, a part of the large intestine, slips down and protrudes through the anus.

Prolonged sitting also affects the pelvic floor muscles, which play a crucial role in coordinating bowel movements. Xue explained that these muscles work in sync with the body to facilitate smooth stool passage. However, extended sitting applies gravitational pressure on the pelvic floor, straining these muscles over time and potentially impacting their function.

Dr Lance Uradomo, an interventional gastroenterologist at City of Hope Orange County in Irvine, California, suggested keeping books, periodicals, and phones out of the toilet to prevent excessive time spent on the porcelain throne.

“You don’t want to go with the mindset that you will be there for a long time. Because then you’ll want to bring something to keep the mind occupied,” Monzur said. “Make sitting on the toilet bowl as uninteresting as possible.”

Learn to limit your time

If you’re struggling to relieve yourself, Xue suggested limiting your time on the toilet to 10 minutes. Afterward, try walking around, as physical movement can help stimulate gut muscles to promote a bowel movement. Staying hydrated and consuming high-fibre foods like oats and beans can also support regularity and reduce the need for straining.

As for amounts, the National Academy of Medicine recommends drinking 2.7 to 3.7 litres of water per day. Additionally, the U.S. Department of Agriculture advises consuming 14 grams of fibre for every 1,000 calories of food intake. Xue explained that adequate fibre and water intake work together to soften stool, making it easier to pass.

However, there are instances where people must use the restroom for an abnormally long period of time. Constant discomfort or trouble passing faeces may indicate gastrointestinal disorders including Crohn’s disease and irritable bowel syndrome.

Phone in the toilet

Worsening constipation or the need to sit on the toilet for extended periods may signal a more serious health issue, such as cancer. Uradomo explained that if a growth in the colon becomes large enough, it can block the stool’s passage, leading to constipation and bleeding.

The American Cancer Society has noted a rise in colorectal cancer rates among people under 55 since the mid-1990s. This year, the nonprofit estimates 106,590 new cases of colon cancer and 46,220 new cases of rectal cancer. Uradomo shared that throughout his career, he’s seen a growing number of younger patients seeking treatment for haemorrhoids or constipation, only to later be diagnosed with rectal cancer.

According to Monzur, it could be time to discuss your problems with your doctor if you’ve experienced constipation or prolonged sitting on the toilet for longer than three weeks. Your primary care physician may recommend that you see a colorectal surgeon or a gastroenterologist for a more thorough examination, depending on the severity of your symptoms.
#Sitting #toilet #minutes #risky #Doctors #caution

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