لماذا العناية الذاتية للرجال مهمة للغاية

What is self-care?

الرعاية الذاتية is what you do to protect and improve your physical and psychological health. It can take time and effort and is more than just pampering yourself.

Often, self-care for men is seen as taking a night off to go to the pub with friends or putting your feet up after work. And although having time to relax and socialise is very important, self-care is much more than this.

Self-care can mean saying 'no' to additional work projects when your workload is already too much to handle, or speaking to friends or family when you're struggling with your mental health.

It can also mean eating healthier and cutting back on takeaways, getting regular exercise, going on يمشي to clear your head, and speaking to your doctor when you need to. As well as taking time to focus on yourself and the things you enjoy, or establishing a sleep routine.

Importantly, self-care can mean talking openly to friends, family, colleagues, or healthcare professionals when you feel overwhelmed rather than keeping your feelings or emotions to yourself. This is something many men find difficult.

Essentially, it's about looking after both your wellbeing and your mental health - and there are many different ways to do this.

Gendered views of self-care

Although there has been a greater focus on the importance of men looking after themselves, research suggests there are still gendered differences in who does self-care.¹

Why is self-care for men important?

Normalising self-care among men has never been more important. Three-quarters of suicides involve men. ² Men are also less likely to access psychological therapies than women, with around one third of referrals to NHS talking therapies for men.³

Although self-care might not resolve mental health issues such as anxiety or depression, it can help create a greater awareness and understanding of negative thoughts and feelings. Looking after yourself also helps to build resilience and develop healthy habits and coping mechanisms too.

"Without self-care, your emotional state will decrease and men can find themselves feeling as if they have no way out of their plight, and in extreme cases suicidal," says Karahassan. "By making men's self-care normal and natural, we will be saving lives and changing society to improve mental health and reduce vulnerability among men."

How to engage in self-care

Self-care is different for everyone, depending on their needs. However, there are some general steps you can take to improve the way you feel.

Talk to trusted friends and family

Talking to people you trust can make a big difference - allowing you to think through any issues or how you feel.

Sometimes, you just need to let out how you're feeling with no real plan for a solution. At other times, speaking to friends or family can help you gain a different perspective on an issue.

Find a social support group

Men often find it harder to speak to people if they're struggling with their mental health or feeling overwhelmed - and it can be especially hard to speak to loved ones. But speaking to a local support group for men can make it easier.

Groups such as Andy's Man Club و Here To Talk Training provide a safe space to chat without judgement. You'll be surrounded by others who may be experiencing similar difficult feelings, or just want some company. Being able to share how you feel can help to lift the weight of a problem off your shoulders.

كن لطيفًا مع نفسك

It's tempting to push yourself to do more, whether it's taking on too much work or agreeing to see lots of people, when you really want to relax at home.

There may be pressure to be productive and available all the time, but it's important to take stock of how you feel and what you need to stay well.

Visit your doctor when you need to

Self-care isn't just about the activities that you do on your own to promote your wellbeing. In 2019, researchers published a self-care framework in The British Medical Journal (BMJ), emphasising that it includes the way we interact with healthcare systems too.⁴

This means self-care includes things such as getting a vaccine, scheduling regular health screenings if necessary, or taking prescription medications on schedule.

It also includes seeking professional help for mental health challenges, either by speaking to your doctor or by going to counselling.

قم بإجراء تغييرات صغيرة في نمط الحياة

Small day-to-day changes can have a big impact on your wellbeing. This might mean الأكل at regular mealtimes, or working on your 'sleep hygiene' so you feel more rested.

It's not always easy to stick to these care routines, but they get easier over time as they turn into everyday habits.