Men’s Mental Health and Grief: Real Strategies for Healing
My Name is Rahzel Atkinson,
This month is about men’s mental health, and I want to share something honest from my own experience with grief and loss. I’ve learned that grief isn’t a straight line or a momentary setback, it’s a process that can show up in many forms: bereavement, a job loss, a relationship ending, or stepping away from a familiar community. I’ve felt that tug, that pressure to stay strong and not show what’s really going on inside.
I know how hard it is to be the one who takes care of everything, to carry the load without letting it show. I know what it’s like to want to quit, to break down. I also know this pain is real, and it’s okay to feel it. It’s not a sign of weakness to say, “I’m hurting.” It’s a normal human response to a disruption in our lives.
One of the biggest myths to confront is the idea that “men don’t cry” or “nobody cares.” That mindset does real damage. Tears aren’t a betrayal of strength; they’re a natural response to loss. People do care. You matter to more people than you might realize, even if it doesn’t feel that way in the moment. Grief can be isolating, but it doesn’t have to be a solo journey. It’s easy to focus on loss and what you don’t have, but there are still people, routines, and small comforts in your life that you can lean on. Acknowledging those doesn’t erase the pain, but it can create a bit of steadiness in the storm.
Here are some grounded steps that could help cope with grief.
- Name the feeling. Give the grief a label for the moment: sadness, anger, exhaustion, disbelief. Just naming it can reduce its grip and make it easier to address.
- Reach out to one person.
Pick someone you trust a friend, family member, or colleague and share a little about what you’re facing. You don’t have to explain everything at once; just say you’re going through a tough time and could use a listening ear.
- Create a small daily ritual.
It could be a 5-minute check-in with yourself each morning like a short walk. Consistency is important , no matter how small it helps when things feel overwhelming.
- Journal
If you’re not ready to talk to someone, putting thoughts on paper can be helpful. It doesn’t need to be structured; write whatever comes to mind.
- Be mindful of self-care boundaries. Grief can be exhausting. Simple acts like meals, sleep, and movement matter. It’s okay to take time away and focus on staying upright for today.
- Normalize the moment, not the emotion. Grief doesn’t have a timetable, and there isn’t a “right” way to feel. Your reactions are valid, and you can still pursue small, constructive actions even while you’re hurting.
