November is a time to shine a spotlight on Men’s Mental Health Month, a campaign dedicated to raising awareness about the mental health struggles that many men face and breaking down the stigma that often prevents them from seeking help. One key focus is the alarming rates of male suicide—globally, men are three to four times more likely to die by suicide than women. Many men feel a societal pressure to "stay strong" and suppress emotions, which can lead to mental health challenges going unaddressed. Dissociation is one such issue that affects men but is often overlooked in the conversation about men’s mental health.
In this post, we’ll explore how societal expectations impact men’s mental health, how dissociation manifests in men, and provide an example of a grounding exercise that can help men reconnect with themselves and the present moment.
Why Are Male Suicide Rates So High?
Globally, suicide is a leading cause of death for men, particularly those aged 15–49. Some key reasons behind these alarming statistics include:
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Societal Expectations:
Men are often conditioned to believe that showing vulnerability is a sign of weakness. The pressure to "man up" or "stay strong" can prevent men from discussing their struggles or seeking professional help.
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Emotional Suppression:
Many men are taught to suppress emotions like sadness, fear, or anxiety, which can lead to a buildup of unresolved feelings over time. This emotional bottling often contributes to depression, anxiety, and even dissociation.
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Barriers to Seeking Help:
Stigma around mental health can make men feel ashamed or embarrassed to admit they need support. Fear of judgment or being perceived as "weak" prevents many men from accessing therapy or speaking to loved ones.
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Higher Use of Lethal Means:
Men are more likely to use lethal methods in suicide attempts, which results in higher mortality rates compared to women.
Dissociation and Men’s Mental Health
Dissociation, a psychological process where individuals feel disconnected from their thoughts, emotions, or surroundings, often develops as a response to trauma or prolonged stress. For men, dissociation can be particularly insidious, as it often goes unrecognised or misinterpreted due to societal norms around masculinity.
How Dissociation Affects Men:
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Emotional Numbness:
Many men experiencing dissociation report feeling emotionally "numb" or detached, as if they’re unable to connect with their feelings. This can lead to a sense of isolation or alienation from loved ones.
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Disconnection from Self:
Dissociation can cause men to feel like they’re watching their life from the outside or going through the motions without truly being present. This can impact relationships, work, and overall well-being.
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Increased Risk of Substance Use:
To cope with dissociation or its underlying causes (such as trauma or stress), some men may turn to alcohol or drugs, which can worsen mental health issues.
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Reduced Help-Seeking Behavior:
Dissociation can make it harder for men to articulate what they’re feeling or even recognise the need for help, perpetuating cycles of unresolved trauma.
Breaking the Cycle: Grounding Exercises for Men
Grounding exercises can be a powerful tool for managing dissociation and staying connected to the present moment. These techniques help anchor individuals in their body and surroundings, reducing feelings of detachment.
Example of a Grounding Exercise: The "5-4-3-2-1 Technique"
The 5-4-3-2-1 technique uses the five senses to bring your focus back to the present moment. Here’s how it works:
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5 Things You Can See:
Look around and identify five things in your environment. It could be as simple as noticing a picture on the wall or the colour of your shoes.
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4 Things You Can Touch:
Focus on four things you can physically feel. This might include the texture of your clothing, the chair you’re sitting on, or the warmth of your hands.
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3 Things You Can Hear:
Listen carefully and identify three sounds in your surroundings. It could be the hum of a fan, the sound of birds outside, or your own breathing.
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2 Things You Can Smell:
Take a deep breath and identify two distinct smells. If nothing is noticeable, focus on neutral scents like the air around you or the material of your clothing.
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1 Thing You Can Taste:
Notice one thing you can taste, such as a sip of water, a piece of gum, or simply the inside of your mouth.
This exercise is simple, discreet, and effective, making it a great tool for men who may feel uncomfortable with more elaborate mindfulness practices.
How to Support Men’s Mental Health
Breaking the stigma around men’s mental health requires collective effort. Here are a few ways to support men who may be struggling:
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Encourage Open Conversations:
Create a safe space where men feel comfortable expressing their emotions without fear of judgment or ridicule.
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Promote Professional Help:
Normalise seeking therapy by sharing resources or personal experiences. Highlight the benefits of speaking with a mental health professional.
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Educate About Mental Health:
Raise awareness about issues like dissociation, depression, and anxiety. The more men understand their mental health, the more likely they are to seek help.
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Offer Support Without Pressure:
Let the men in your life know that you’re there for them, but avoid pressuring them to open up if they’re not ready. Patience and understanding go a long way.
Conclusion
Men’s Mental Health Month is a crucial reminder that it’s okay for men to seek help, express vulnerability, and prioritise their mental well-being. Dissociation is just one of the many challenges men may face, but with the right tools, such as grounding exercises and professional support, it’s possible to navigate these difficulties and build a healthier, more connected life.
If you or someone you know is struggling with dissociation or other mental health concerns, know that help is available. Reach out to a trusted professional, friend, or support group. Taking that first step can make all the difference.
For more tips on managing dissociation and improving mental health, sign up for our newsletter at groundme.app and follow Ground Me on Instagram. Together, we can support men’s mental health and break the stigma.
