Hello once again, and a warm welcome to the next edition of the Coal Face. Men's mental health is a real issue that modern society struggles with, two concepts, acceptance and undertaking meaningful change for the better. Men’s Mental Health Month is drawing to a close. This edition is focused on knowledge for you to arm yourself with the tools to help make the change society so desperately needs for our men. 

**Breaking the Silence: A Call for Open Communication on Mental Health**

In recent decades, men have predominantly sought mental health support from their employers. Unfortunately, this pursuit is often met with scepticism, leading many to fear that speaking up could jeopardise their careers. As women increasingly join the ranks of the Australian Defence Force (ADF) and Emergency Services Sector, it’s crucial to recognize that if they perceive voicing their struggles as a hindrance—an attitude shaped by observing previous generations—they may find themselves mirroring their male counterparts in a common tendency toward avoidance and withdrawal.

**Knowledge Shapes Culture**

The past should serve as a learning environment, not a permanent residence. When your communication shines, so do you. Traditionally, discussing challenging topics like mental health and loneliness can be particularly daunting for men, especially as they age. In this blog, I’ll explore effective communication styles that can help you express your feelings in low-risk ways, free from the fear of negative judgment.

**The Power of Writing**

If verbal communication feels daunting, start by writing down your thoughts and feelings. This practice allows you to communicate with yourself outside the confines of your inner dialogue, which can often be distorted or misleading. Journaling captures your personal history, preserving your thoughts and emotions in ink—a tangible record that can provide clarity and insight over time.

Another powerful form of communication is letter writing. Whether it’s to a friend, parent, or loved one, a heartfelt letter allows you to express your emotions freely. Unlike spoken words, letters can be reread and cherished, creating a lasting bond between you and the recipient. People often keep letters as mementos, appreciating the time and warmth invested in them.

**The Simple Gesture of a Card**

Birthday cards, too, are a wonderful way to convey care and investment in a friendship. They allow for economical yet meaningful expressions of sentiment. A simple card can hold significant historical value, reminding the recipient that you took the time to connect.

**Recognising Signs of Low Mood and Anxiety**

It’s common to experience low moods or anxiety without an identifiable trigger. I’d like to share my model of the Depression, Anxiety, and Avoidance cycle. It begins with depression, which breeds feelings of helplessness in the present. This is compounded by anxiety, which fosters fear of failure and concern for the future. As the cycle continues, depression leads to hopelessness regarding future achievements, culminating in avoidance and withdrawal behaviours. This cycle can persist unchecked until one seeks professional help.

To monitor anxiety and depression, pay attention to your daily habits. For example, a decrease in showering or grooming can indicate a shift in mood. Similarly, a loss of motivation for everyday tasks—like meal prep or exercise—can signal a low mood.

When it comes to anxiety, avoidance of certain places or situations often stems from negative self-beliefs, such as “I’m not good enough” or “If I try, I’ll fail.” If you find yourself struggling with simple tasks, like tying a knot you usually manage with ease, it may be time to pause and acknowledge that your anxiety levels are too high.

**The Importance of Seeking Help**

These behaviours can lead to long-term negative impacts on mental health, including isolation and significant disruptions in social and occupational functioning. If you notice changes in your mood or anxiety without a clear cause, it’s essential to seek professional help. Consider visiting a GP for a mental health care plan and keep track of your mood and thoughts through journaling. Regularly reaching out to friends, monitoring alcohol consumption, and tracking sleep and diet can also be beneficial. Remember, the more you talk, the easier it becomes.

**Embracing New Narratives**

Motivational Interviewing and Cognitive Behavioural Therapy (CBT) are gold-standard treatments for anxiety, PTSD, and depression. A key takeaway is that monitoring avoidance and withdrawal should be non-negotiable in accurately tracking your mental health.

Mindfulness can take many forms—whether it’s sitting by the beach, in a park, or near a waterway. These environments provide a stable backdrop to connect with nature, allowing you to feel the sun, wind, and sand. During these moments, disconnect from your phone and social media to truly immerse yourself in the experience.

**The Balance of Behaviours**

Positive and negative impacts can be measured by three factors: quantity, duration, and frequency of behaviour. While alcohol dependence can have detrimental effects, engaging in activities like surfing, art, photography, or running can yield positive outcomes.

As men, it’s time to embrace a new narrative around mental health management. Invincibility is not resilience; while you can be resilient, you will never be invincible. True resilience is revealed under stress, while invincibility suggests a lack of vulnerability. We must acknowledge that trauma, depression, and anxiety don’t simply vanish when ignored.

If seeking help is viewed as a weakness, the existing culture will remain adversarial. As the workforce evolves, it’s vital to foster a supportive environment that encourages open conversations about mental health.

**Creating a Supportive Community**

Together, we must cultivate a safe and stable environment for individuals seeking mental health assistance. Stability unleashes ability, and addressing crises stemming from poor mental health should be a priority. There is a cost to both action and inaction.

In summary, men need to communicate more openly; however, the environments we communicate in need to be more accepting. The more we engage in conversation, the easier it becomes. There are numerous effective ways to express ourselves—through writing, sending cards, emails, texts, or simply talking. Each method expands our hope and happiness. Remember, loneliness is a path paved with avoidance and withdrawal; the choice is yours.

I hope you’ve enjoyed this week’s blog. Until next week, remember there are two types of people in this world—those who believe “Die Hard” is a Christmas movie and those who don’t. Until next time, it’s yippee-ki-yay.