The Neurobiology of Men’s Mental Health: Key Insights into Brain and Behavior
One of my biggest passions as a therapist is working to break the stigma surrounding men’s mental health. I hope we, as a society, can begin to have more open conversations and put more focus on this very important topic. Right now, there isn’t much education surrounding it which leaves a gap in care in my opinion. As a therapist, it is important to understand that men and women are wired differently and caring for their mental health should be treated as such. In order to better care for men, we need to understand why they are different.
Men’s mental health is shaped by a complex interplay of biological, hormonal, and neurological factors that influence how they experience and manage emotions, stress, and mental health challenges. By understanding these underlying mechanisms, we can gain valuable insights into why men may face unique mental health struggles, often different from those experienced by women.
One of the key differences lies in brain structure. The amygdala, which plays a central role in processing emotions such as fear and aggression, is typically larger in men. This difference can make men more prone to externalizing behaviors like impulsivity, risk-taking, and even aggression. This doesn’t mean men experience emotions more intensely, but it may explain why these emotions manifest in more outwardly expressive ways. On the other hand, the prefrontal cortex, responsible for decision-making, emotional regulation, and impulse control, tends to be smaller in men. This could make it more difficult for men to manage their emotions and reactions to stress, leading to a greater likelihood of acting on impulse rather than processing feelings calmly. Another important factor is the more pronounced hemispheric specialization in men’s brains. With the left hemisphere being dominant for logical reasoning and the right for emotional expression, men may find it harder to articulate their emotions, often suppressing them instead.
Hormonal influences also play a significant role in shaping men’s mental health. Testosterone, the primary male hormone, directly impacts mood and behavior. While high testosterone levels are linked to competitiveness and aggression, low levels can lead to feelings of depression, irritability, and anxiety. This hormonal shift becomes particularly relevant as men age and testosterone levels decline, leading to a condition sometimes referred to as “andropause,” which is marked by mood swings, fatigue, and depressive symptoms. Stress hormones, particularly cortisol, also impact men differently. In response to acute stress, men tend to produce more cortisol, which helps them handle immediate threats. However, chronic stress can lead to elevated cortisol levels over time, contributing to long-term issues such as anxiety, depression, and burnout. Men’s tendency to endure chronic stress without addressing it can exacerbate these challenges.
Neurotransmitters, the brain’s chemical messengers, further influence men’s mental health. For instance, serotonin, which regulates mood, sleep, and appetite, plays a critical role in depression. While serotonin deficiencies can lead to depression in both men and women, men may express this deficiency differently—often through irritability, anger, and aggression, rather than the sadness more commonly associated with depression in women. This difference in expression can make it more difficult for men to recognize when they are experiencing depression, as their symptoms may not align with traditional views of the condition. Dopamine, another crucial neurotransmitter, drives motivation and pleasure. Men, who often exhibit higher levels of dopamine-driven behaviors, may be more prone to risk-taking and thrill-seeking. These tendencies can lead to addictive behaviors, such as substance abuse, as a way to cope with underlying mental health struggles. Additionally, GABA, a neurotransmitter that helps calm neural activity, plays a significant role in managing anxiety. Low levels of GABA in men can contribute to feelings of heightened anxiety, restlessness, and difficulty relaxing, although this anxiety may manifest outwardly as irritability or frustration rather than nervousness.
The way men process and respond to trauma also differs. After experiencing trauma, men may develop heightened activity in the amygdala, which can result in a constant state of hypervigilance. This chronic stress response can contribute to long-term mental health challenges such as anxiety disorders and post-traumatic stress disorder (PTSD). For men, PTSD often manifests through anger, aggression, or emotional numbness, rather than the fear and avoidance behaviors more commonly seen in women. Trauma also impacts the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body’s stress response. Chronic trauma can lead to long-term overactivation of this axis, causing persistent cortisol release. This not only increases the risk of developing anxiety, depression, and other mental health disorders but can also contribute to physical health problems, such as cardiovascular disease.
Despite the clear neurobiological underpinnings of men’s mental health challenges, many men struggle to seek the help they need due to societal stigma and underdiagnosis. Men are often socialized to suppress their emotions, avoid vulnerability, and adopt a self-reliant attitude. This reluctance to express emotional distress or ask for help can prevent men from acknowledging mental health issues and lead to untreated conditions. Instead, men may turn to unhealthy coping mechanisms such as substance abuse or risky behaviors. One of the most concerning aspects of men’s mental health is the high suicide rate. Men are significantly more likely to die by suicide than women, even though women tend to make more suicide attempts. This disparity is partly due to the fact that men are more likely to use lethal methods, but it also reflects the many untreated or undiagnosed mental health conditions that men often endure in silence.
Improving men’s mental health requires a multifaceted approach that takes neurobiology into account. For men experiencing mood disturbances due to low testosterone levels, hormone replacement therapy (HRT) may offer a solution. Neurobiologically informed therapies, such as cognitive-behavioral therapy (CBT), mindfulness practices, and trauma-focused interventions, can help men manage stress, process emotions, and heal from past trauma. Trauma-specific therapies like Eye Movement Desensitization and Reprocessing (EMDR) can be particularly effective in helping men reprocess traumatic memories and reduce their impact on brain function. However, breaking the stigma surrounding men’s mental health is perhaps the most important step. Creating an environment where men feel safe expressing their emotions and seeking help without fear of judgment is crucial for improving mental health outcomes. Normalizing conversations about mental health and challenging harmful stereotypes about masculinity can empower men to address their mental health concerns before they escalate.
In conclusion, the neurobiology of men’s mental health reveals unique challenges that stem from differences in brain structure, hormones, and neurotransmitters. By addressing both biological and social factors at play, we can develop more effective strategies for working with men on their mental health. Encouraging men to seek support and breaking down societal barriers around mental health is so important.
Written by: Grace Williamson, LPCC, BCN
Exploring the Subconscious Mind with Psychodynamic Therapy and EMDR
“Until you make the unconscious conscious, it will direct your life and you will call it fate” -Carl Jung (maybe)
“I am not what has happened to me, I am who I choose to become”- Carl Jung (allegedly)
These two quotes attributed to Carl Jung represent the lens through which I view therapy. Now, there is no general consensus whether he ever said these exact words. Likely people have condensed some of his longer teachings into these quotes. Unfortunately, Carl isn’t around to tell us, but the message remains the same: Becoming the person you want to be takes action.
In the ever-evolving landscape of psychotherapy, practitioners are continuously exploring new approaches and techniques to help clients heal and empower themselves. Two such methodologies - psychodynamic therapy and Eye Movement Desensitization and Reprocessing (EMDR) - offer distinct yet complementary tools for psychological healing. Their integration can offer a holistic approach to trauma recovery and personal growth.
At the heart of psychodynamic therapy lies the belief that much of our mental life operates outside of conscious awareness, driven by unconscious forces and dynamics. Through exploration of the unconscious mind, clients gain insight into the root causes of their thoughts, emotions, and behaviors, paving the way for lasting change and personal growth. Psychodynamic therapy often involves exploring early life experiences, attachment patterns, and the dynamics of the therapeutic relationship to uncover and resolve unconscious conflicts.
EMDR therapy offers a more structured approach to trauma treatment, focusing on processing distressing memories and resolving lingering symptoms. Developed by Francine Shapiro in the late 1980s, EMDR utilizes bilateral stimulation such as eye movements, tapping, or auditory tones to facilitate the reprocessing of memories. Through a series of guided protocols, clients are able to desensitize and reprocess past experiences, leading to symptom reduction and emotional healing.
Despite their differences, psychodynamic therapy and EMDR share a common goal: to help clients overcome psychological barriers and live more fulfilling lives. When integrated effectively, these two approaches can offer a powerful framework for trauma recovery and personal transformation.
Psychodynamic therapy and EMDR both emphasize the importance of the therapeutic relationship as a catalyst for healing by providing a safe and supportive environment in which to explore innermost thoughts and feelings. I believe this is the most important part of any therapy and what I focus on first.
Additionally, psychodynamic therapy and EMDR share a focus on the role of unconscious processes in shaping behavior and emotional experience. While standard EMDR primarily targets conscious memories of trauma, psychodynamic therapy delves deeper into the unconscious roots of psychological distress, exploring how early life experiences and relational patterns continue to influence clients' lives in the present. By integrating insights from psychodynamic theory into the EMDR process, therapists can help clients uncover and address underlying issues that may be contributing to their symptoms.
By blending these two modalities, I help my clients identify and explore the unconscious programming that has been running their lives, then rewrite it so they can begin living their most authentic life.
Written by: Grace Williamson, LPCC, BCN
Attachment in the Therapeutic Relationship
If the wound is relational, the healing must be relational.
Many approach therapy as a cognitive exercise. They may say, "I need to get my mind right" or "I've got to work on responding differently to my triggers." What many discover in a deep therapeutic process is that many of the issues actually stem from relational wounding. For example: Yes, you may struggle with anxiety and it may seem "random" and "out of nowhere". But when you get down to it you discover it's actually because it was never actually safe for you to express your fears as a kid and you always had to handle things on your own, before you were actually able to. Anxiety makes plenty of sense as a response in that context.
What many find in deep, transformational forms of therapy is that at the heart of their issues lies a difficulty with relationships, not just difficulty with a certain set of symptoms. What then, is the solution? For many years this is a dynamic that therapists have known experientially: that healing often lies in the repairing of relational experiences via the therapeutic relationship.
Some get uncomfortable when we start talking about the relationship between therapist and client. Perhaps it seems too vulnerable, or they may label it "weird" to feel deeply connected to their therapist. They may dismiss the relationship altogether because they pay for the therapist's services, "so the relationship isn't actually real". Others may not have found a therapist they feel truly safe with, which is a whole other issue to address.
Great therapy is a stage in which to play out your relational questions, hopes, fears, and struggles. It is a safe container in which to explore territory that may not have ever been safe before. It is model for how to relate both with self and with others. We humans learn best experientially, and this holds true in the therapy world too.
Do not be afraid to test your own relationship with your therapist, to see if they seem like a person whom you could truly, deeply trust. Perhaps that trust isn't fully there yet, but is there potential for it? Does this feel a bit different somehow from previous unhealthy relationships? Sometimes that newness can be scary, but it could point to good potential for your relational healing. And with that you might just address the real root of your struggles.
A good therapist should hold this weighty place in your life with honor, respect, reverence and healthy boundaries. A good therapist is not uncomfortable with the fact that there's something unique about the way you feel about us. A good therapist knows that is a sign that healing can flow in this environment of safety and trust.
If the wound is relational, the healing must be relational.
Written by Mary Beth Stevens, LPCC, BCN
Breaking the Silence: Men’s Mental Health Matters
Hey men, this one’s for you. Were you ever told growing up, or maybe even recently, to “man up” or “take it like a man”? Remember “Boys don’t cry”? Showing emotions, vulnerability? Never. That is a sign of weakness, right?
I’m guessing many of you answered yes to those questions. And if so, I’m sorry. We as a society have done you a disservice.
We live in a society where stoicism and strength are praised and vulnerability is seen as a weakness. We hear terms like “toxic masculinity” and “snowflakes” to describe either end of the spectrum. These societal norms and pressures put on men often make it challenging for them to seek help or even acknowledge their struggles. As a result, many men suffer in silence.
To help break this stigma, we have to start talking about it. In recent years, men have started to speak up more. Take NBA Player Kevin Love for example. His article in The Player’s Tribune was the first time I remember a professional athlete speaking up about his own mental health. The LA Dodgers are continuing to renew the contract of Andrew Toles so that he can have health insurance while he seeks help for Schizophrenia. We’re getting there, but it’s not enough.
I welcome all types of people into my office but my passion lies in helping men – the type of men that have been told to “toughen up”. The men that silently carry the burden of providing for a family in this economy. The “toxic masculinity” men. The men who, well, frankly, we wouldn’t expect to see walk into a therapist's office. If you are hesitant, resistant, and down right scared to try therapy, but still want to.. please call me. We can talk sports, work, kids, money, anything! I just want you in the door.
Try this on for size. What if strength looked like staring judgment in the face and telling it to… well… you know? What if it looked like facing your demons head on and defeating them? Strength can be found in between “toxic masculinity” and “snowflake”, the balance between tough and vulnerable. Strength comes in many forms; it doesn’t always look like what society has made it out to be. Maybe the strongest thing you can do is ask for help.
Grace Williamson, M.Ed, LPCC, BCN, CCTP
Therapy is Hard Work!
Therapy is hard work. Better therapy is hard work all week long.
People come to therapy with all kinds of different expectations. A common one that I see is pervasive throughout American culture--the expectation of instant gratification. We come to therapy expecting that if I just come to therapy once or twice, I will feel a certain way and then I'll start to feel better throughout the week. It'll be easy.
Significant change in the therapeutic process occurs when you take ownership for your growth. Therapists have a little secret. We don't work harder than our clients do. (This helps preserve our sanity as we have careers in the empathy business.) If you're looking to your therapist to ensure you are growing throughout the week, you will be disappointed. Real change occurs in your actual life--the rest of the hours throughout the week you are not in therapy.
Try establishing one takeaway from each session that you think on throughout the week and work to apply it. Make it practical. Write it down or put a reminder on your phone for a certain time each day, perhaps 5 minutes before bed, to apply it. This application might look like a 5 minute timer for meditation on your takeaway or it might look more like an action oriented habit, like writing 3 things you are grateful for, or stretching and breathing to reset your nervous system. If you're having trouble with the application part on your own, ask your therapist to help you focus on an intention coming from the session and you can find that application together.
I believe a lot of change in therapy creeps along slowly when it doesn't need to be. We forget most of the things that are actually said. We lose those intentions we realize in the session. The follow through is where the magic happens. The follow through is where your actual life is--and where change happens. Just one intention at a time. Focus on it. Dive into it. Lock it in. And then come to session next week.
Written by Mary Beth Stevens, LPCC, BCN
Psychedelic Assisted Therapy 101
As you may know, Psychedelic Assisted Therapy (PAT) is becoming the new wave of mental health and wellness. We’ve entered a new beginning, where research in this area is exploding across the country and people are eager to learn more and experience it for themselves.
We are excited to share this informative resource as a starting place for educating yourself and others on the topic.
If you are interested in PAT for yourself or a loved one, please visit our page on 1:1 PAT options with us here at Alternative Therapeutics or, consider attending an upcoming PAT retreat with our friends at The Wellness Den.
What is IFS? (Internal Family Systems)
More and more clients are coming to our practice in search of IFS, or Internal Family Systems Therapy. As word gets out about how powerful this modality of healing is, it often piques clients' curiosity.
Internal Family Systems Therapy was developed in the 1980s by Richard Schwartz, Ph.D., a family therapist who listened to his eating disordered clients talk about different parts of themselves similarly to how family structures are organized as a system. IFS is also known as "parts work", and involves understanding an individual as a system with various parts of their personalities at work, which have their own fears, motivations and thought processes.
Now I know what you're thinking. But I don't have multiple personality disorder! This form of therapy is not saying that. It asserts that to be human is to be multifaceted. Have you ever said something like, "A part of me wants to go to that party tonight, but another part of me just wants to stay snuggled up in bed"? That's parts of your personality expressing themselves, in a sense. It's very normal to feel very different ways about the same thing. Parts work is an empowering system to help you understand the underlying origins, hangups, fears, and motivations of these parts of you. This is especially useful when we see particular parts causing a lot of issues for a client.
For example, a chronically depressed client often identifies themselves as a depressed person. They take on the identity of depression. But how empowering is it to realize that your depressed part of you is just that--one part of you? You also have parts of you that delight in things and have energy and motivation towards serving others. The idea behind IFS is that we want to allow our True Self to connect with the depressed part, to allow them to be resourced and come into balance with the rest of the person's parts. This way, depression does not take over the person's whole system.
Think about it like an orchestra--a system working together with a conductor. When a particular part, let's say the part who exhibits depression, is not in connection with the orchestra conductor, they are like a violin that's out of tune and has the wrong sheet music. It's disruptive. It's loud. It overtakes the melody and does not allow the piece to be played beautifully by the orchestra as a whole. But when in connection with True Self, the violin is able to "tune up", and get the right sheet music, so they can become a contributing member of the system.
IFS sees consciousness as comprised of a True Self, and three types of parts: managers, firefighters, and exiles. True Self is something we are all born with, and embodies Calm, Compassion, Creativity, Clarity, Courage, Curiosity, Connectedness, and Confidence. When our system is in balance, True Self connects with a person's parts like the conductor connects with the musicians in an orchestra. These parts help us survive and thrive, whether they are for the purpose of detecting threat, helping others, organizing, striving, etc. These parts often take on these extreme roles in order to protect our vulnerable wounded parts (exiles) that often form during childhood, when the Self in its natural state was shamed, criticized, or rejected. When they're triggered, our protective parts serving as managers (to control) or as firefighters (to distract) will step in, afraid that the person cannot handle the intensity of their wounded part's feelings. One important facet of IFS therapy is the assumption that all a person's parts are well intentioned to protect the person (as a system does not intend to destroy itself). So as we connect with these parts, we know the parts are trying to do a good job for us (even as destructive as they may be in practice).
What does healing look like in IFS? As a person's True Self connects with various parts, the goal is healing through relationship. This often looks like staging a back and forth dialogue between True Self and various parts. Since wounding is often relational, Self offers an avenue for healing to these parts that may have been operating in isolation and fear. As parts and Self connect relationally, the parts are freed from extreme roles, trust is developed by the parts to the Self, and they begin to work together as one for the health and healing of the person, with Self in leadership.
Many times I see clients amazed at how effective IFS Therapy feels in practice. Sometimes, it can feel a bit strange initially, "like I'm talking to myself? This seems weird…" as people naturally get a little self-conscious with this practice at first. Remember though that we are taught in society how to talk to others. We generally know how to apply basic communication skills. We just aren't taught to apply these skills internally, with ourselves! We can learn to do this over time, though, and it creates an internal world of respect and compassion rather than criticism and hatred. If you will give it a try, it can be one of the most empowering, insight-building and healing experiences that therapy can offer.
Written by Mary Beth Stevens, LPCC, BCN
The Power of Conscious Creation
A while ago, I wrote a blog on the power of positive thinking. Today, I want to teach you how to use that power in a more intentional way.
Sometimes it can feel like life is a speed boat and we’re sitting in a tube being dragged over the wake. So when we learn we can be an active participant and drive the boat, consciously creating our own reality becomes an empowering practice. Conscious creation, or the more “woo woo” term, manifesting, is the process of intentionally and purposefully bringing our dreams and desires into existence. We are always manifesting, it’s how our brains work. But by tapping into the power of our thoughts, emotions, and beliefs, we can consciously choose to let life happen through us and not to us.
Conscious creation is rooted in the belief that our thoughts and emotions have a direct influence on the world around us. It suggests that we are not passive bystanders in our lives, but active participants with the ability to shape our own realities. This idea is supported by quantum physics, which suggests that our thoughts and intentions can affect the behavior of subatomic particles. Everything is made up of the same core atoms, and everything is just energy vibrating at different frequencies. We are all connected. By harnessing the power of our thoughts and aligning them with our desires, we can attract and create the experiences we truly desire.
The first step is gaining clarity about what you truly desire. Take the time to reflect on your goals and aspirations. Define them in detail, considering how they would make you feel, what they would look like, and any specific elements that are important to you. This part can actually be pretty tricky for a lot of us!
Next, my favorite, affirmations! Affirmations are powerful tools to create a positive mindset and reinforce your desires. Use present-tense statements that reflect your goals as if they have already been achieved. For example, "I am deeply fulfilled in my career," or "I attract abundance effortlessly." Assuming you read the blog on positive thinking, this is where the reticular activating system comes in to play.
Now visualize! Imagine yourself already living your desired reality. See yourself in detail, engaging all your senses to amplify the experience. If you’re like me, it may be more of a felt sense than an actual visual.
Often, our limiting beliefs and subconscious patterns act as roadblocks to manifestation. Identify any doubts, fears, or negative self-talk that may be hindering your progress. Affirm your willingness to release these limitations and replace them with empowering beliefs that support your desired reality. Your therapist is the PERFECT guide through this process and EMDR can be a very helpful tool to clear these core beliefs.
While conscious creation emphasizes the power of our thoughts and emotions, it also requires active participation. Pay attention to any inspired ideas or opportunities that present themselves and take action towards their realization. Can’t win the lottery if you never play!
Finally, cultivate an attitude of gratitude for both the present and the future manifestations. Express gratitude for what you have already and remain open to receiving even more. Gratitude helps maintain a positive mindset and reinforces the belief that abundance is already present in your life.
Conscious creation is a transformative practice that allows us to become intentional creators of our lives. By harnessing the power of our thoughts, emotions, and beliefs, we can manifest our desires into reality. Remember that it may take time and persistence, so practice patience and trust in the process. The brain learns through repetition. As you align your thoughts and actions with your desired outcome, embrace the power within you. Get out of the wake and into the drivers seat.
Written by: Grace Williamson, MA, LPCC, BCN
A Mental Health Break, with Penny!
Penny brings joy and laughter to us here at the office. If we’re ever having a RUFF day, she always knows just how to bring a smile to our faces :)
The Effect of Exercise on the Brain
I think by now we all know that exercise is going to be on the list of recommendations when we are looking to improve our mental and/or physical health. But do you know why? It’s not just something therapists and doctors recommend because it’s cliché, it’s because it’s backed by… you guessed it… science!
Exercise has a powerful effect on your brain by improving three important things; neurogenesis, neuroplasticity, and neurochemistry. Neurogenesis is the creation of new neurons, neuroplasticity changes how existing neurons work, and neurochemistry relates to the neurotransmitters in your brain.
Neurogenesis happens primarily in the hippocampus, an area in the brain responsible for learning and memory. The hippocampus is a region of the brain significantly impacted by exercise, which means exercise can improve cognitive function and memory. This happens through brain derived neurotrophic factor, or BDNF. BDNF is a key component in neuroplasticity. Low levels of BDNF have been associated with depression, anxiety, chronic stress, poor memory and brain degeneration as seen in conditions such as Alzheimer’s and dementia. Increased BDNF is linked to improved memory and learning, improved mood, lower rates of Alzheimer’s and improved ability to acquire new skills. Both aerobic exercise and strength training, specifically for hypertrophy (muscular fatigue) have been shown to increase BDNF the most. However, if exercise isn’t already in your playbook, simply moving your body more will do it!
There are other ways that have been shown to increase BDNF, like a high protein diet, supplements, social connection and apparently… getting naked in the sun. But… let’s stick to exercise for today.
Exercise has also been shown to increase mood regulating neurotransmitters such as dopamine, serotonin and norepinephrine. According to studies, other neurochemical factors that may be released during physical activities include opioids and endocannabinoids, which promote a sense of euphoria and well-being, anxiolytic effects, sedation and decreased sensitivity to pain in humans.
So what did we learn? Exercise can actually change your brain. It’s not something we suggest just because it sounds good. I understand it can be difficult to prioritize exercise, our lives are so busy! But love your brain enough to move your body for AT LEAST 10 minutes a day and see how you feel. Once you find something you don’t mind doing and it becomes a habit, it’s actually kind of fun!
Written by: Grace Williamson, LPCC, BCN