Men are often raised to be the breadwinners and caretakers of the family. History has showcased men as being the ones in the family who go to work and provide for their families. Women typically stayed home to take care of household chores, such as cooking, cleaning, and caring for children.

The world has come a long way and women are now proving to be just as successful in the working world as men are, but the world still has a long way to go, specifically in regard to men’s mental health. Since men were raised to be the breadwinners, they were also raised to suppress their emotions and be the man of the household.

Phrases like “crying is for girls”, “man up”, “don’t be a baby”, or “rub some dirt on it” may have been used when they were growing up. These phrases can alter how boys and men showcase their emotions. For many, this means burying them deep, down inside themselves.

Here are some ways you can better express your emotions as a man.

Identify Your Feelings

In order to start expressing your emotions, you have to take the time to better understand how you’re actually feeling. This means that you have to acknowledge these emotions as they’re happening and allow yourself to feel them without trying to ignore them until they just go away on their own. Take the time to pay closer attention to the emotional and physical sensations that are occurring in your body. This action can help you give your emotions a name and help you work towards learning how to handle them in the future.

Start Small

If you’ve lived your life a certain way for years, it can be difficult to change how you go on with your daily life and routine. You may have spent the majority of your life trying to hide your true thoughts and feelings. This type of change won’t happen overnight, but small steps can lead to big results. Start small by trying to share how you’re really feeling with loved ones that you trust. Your loved ones can help provide a safe and secure space for you to feel comfortable and confident expressing yourself without any judgment or repercussions.

Use “I” Statements

When you feel ready to share how you’re feeling with someone else, make sure you’re being mindful of the words and phrases you’re using. It’s important to share how you’re feeling instead of how someone made you feel. For example, using “I” statements can help someone else see where you’re coming from instead of feeling like they need to jump into defense mode to protect or defend themselves.

Start Journaling

If you don’t feel comfortable yet sharing how you’re feeling with others, take the time to share how you’re feeling with yourself. Journaling can be a great way to release all of those thoughts and emotions instead of holding them in. Using a pen and paper can help you channel those thoughts and emotions into writing instead of trying to hide them. Journaling is a great activity to do in the moment. It can also be a great tool to use later to reflect on how you are feeling. You’ll learn how to better process your emotions. You can also learn a lot about your potential triggers, or coping mechanisms that may have worked for you.

Seek Additional Support

Despite what you may have been taught when you were younger, expressing your emotions isn’t a sign of weakness. In reality, expressing yourself can actually be seen as a sign of strength. If you’re struggling to express yourself and your emotions, consider reaching out to learn more about men’s therapy and for additional support to help get you there.