Summer is almost upon us. And for some of us that can mean two things: vacations or stay-cations. Either way, it is a time to prioritize rest and relaxation. 

You probably just rolled your eyes if you work a 9-5, run a business, or are a stay-at-home parent whose children will be constantly at home soon. You’re thinking: “who has time for that?” Actually, you do. 

Let’s dive into the easy ways you can incorporate rest & relaxation into your busy schedule. 

A-Always make time: as daunting, and overwhelming as your schedule may seem, the truth remains that there will always be something to do. There will always be something that requires your specific attention or skill set, whether at home or work. 

This is why you have to make time for rest. If you keep waiting for free time, it may never come. 

• How to get started: 

1. Grab a pen and paper, or the notes app on your phone or computer, and draw out your schedule. Looking at a physical representation of what your daily activities look like can help you think and plan better.
2. Circle out the hours, days or even moments, where you have less work.
3. Decide to make the most of the time, no matter how short; your body, mind, and spirit will be better for it.

B-Believe that you deserve it: more often than not, we see rest as something that should be earned, and observed only after a heavy task has been ticked off our to-do list. But the challenge with that is we keep going even after the task has been accomplished, because we feel we haven’t achieved enough yet to be sleeping, taking a vacation, or taking time off to watch a movie. It’s almost like you’re on overdrive. Unfortunately, your body can only take so much. Eventually, it’ll break down.

So stop. Breathe and say to yourself: “I deserve rest so that I can come back better and stronger”. And no, you’re not selfish for thinking so. 

C- Curate activities: this is the part that most folks find confusing. They wonder: “So what will I do with the free time?”. Anything! You can decide to take a nap, start a new TV series, read a book, try a new recipe (there are some who find this relaxing), or visit with friends and families. Even if you’re at work, maximize the 30 minute break. 

You can also decide to treat yourself by visiting a spa for a well-deserved pampering session. Whatever you want is totally okay, provided your mind is at ease while at it.

D: Dedicate yourself to seeing it through: high productivity is valued in our society (which is a good thing), so even after the decision has been made to rest, guilt can slip in. However, like the biblical Lot’s wife, don’t look back. Everything and everyone will be fine. Think of it as a necessity. Even machines require time to rest so that they can function maximally. You need to intentionally refuel and rejuvenate, so that you can return to your activities feeling refreshed.

E: Explain to no one: the onus lies entirely on you what to do with the free time you have created. So feel free to not explain to anyone the reason you treat yourself to a bucket of ice-cream every two Saturdays in a month. Or why you take a power nap during the 30 minute lunch break at work. Or why you pay a certain amount for a facial or deep tissue massage every Sunday. 

F: Fall in love with rest: Make rest a habit. Build a schedule that allows for time to unplug, and recharge.

“Think what a better world it would be if we all, the whole world, had cookies and milk about 3 o’clock every afternoon and then lay down on our blankets for a nap.”

Barbara Jordan

June is the month for Men’s Health Awareness; a time to highlight and address general and mental issues faced by men. Traditionally, there is still some stigma around men’s mental health issues. Studies suggest that owing to the stereotypical ‘tough guy’ persona, men are less likely to see a primary care doctor, or seek help for mental health issues. Although the issue of Male Depression is seldom addressed, it is more real now than ever. Statistics show that less than 50% of men are likely to exhibit forms of vulnerability, for fear of being called ‘weak’. 

Social norms have defined what it means to be “a man”. For some men this may mean:

1. Showing no fear.
2. Handling tough situations alone without seeking advice or help.
3. Showing no visible signs of pain.
4. Physically taking out feelings of frustrations or anger on people close to them.

WHAT IS DEPRESSION?

There are various types of Depression. Find some below:

1. Clinical Depression.
2. Persistent Depressive Disorder. 
3. Major Depressive Disorder. 
4. Bipolar Disorder.
5. Bipolar 11 Disorder.
6. Postpartum Depression. 

Furthermore, Depression is a serious mental state in which the way a person acts, thinks, and handles their daily activities, is affected negatively.  

CAUSES OF MALE DEPRESSION:

It may be difficult to point out a general cause for depression in men due to differences in life experiences, and other personal factors. For some people, it may be loss of a loved one, the loss of a job, consistent abuse of any kind, work-related stress, loneliness, divorce, etc. Additionally, men can develop depression for any reason. The fact that the cause is unknown does not invalidate the feeling or state of depression. 

SIGNS OF MALE DEPRESSION:

Studies have shown that 1 in every 8 men, is more likely to be dealing with depression. And, there are several indicators; physical characteristics or actions that point to male depression. Here are signs to look out for:

1. Irritability or constant outbursts of anger.
2. Constant acts of hostility and aggression. 
3. Constant fatigue and a general disinterest in usual activities like work, play, etc. 
4. Low self-esteem.
5. Difficulty in decision-making.
6. Reliance on substances and alcohol. 
7. Loss of sexual desire or appetite. 

Arguably, the above signs may manifest in almost everyone. However, if you discover that they appear often, then you’re most likely dealing with depression. 

HOW TO HELP:

If you believe that a male friend, family member, or your partner is facing depression you can do any of the following:

1. Intentionally inquire about their welfare: most men are less likely to open up about their emotional state, but through striking up an intentional conversation, some of the indicators listed above can be noticed.
2. Offer validation i.e compliments and encouragement: a simple “I appreciate all you do” can go a long way.
3. Let them know that it is okay to take a day or days off. You can also go further to suggest relaxation activities. 
4. Delicately suggest therapy or advice that they see a medical practitioner or speak to a trusted mentor. 

If you are facing depression, speak with a psychiatrist as soon as possible,

Sadly, the discourse of men’s health is not as emphasized as women’s health issues. This is because oftentimes, these conditions are trivialized. It is also due to the fact that more men are less likely to seek medical aid until the very last minute. Though men and women are at risk of encountering similar ill-health conditions that have to do with reproductive, sexual, cardiovascular, and hormonal issues, men face less life expectancy than women. Therefore, consistent medical checkups and early detection is of utmost importance. 

While it is necessary for men of all ages to take care of their health, there are some conditions that men above forty (40) should beware of. These are:

• Prostate Cancer
• Hypertension
• Diabetes
• High Blood Pressure
• Erectile Dysfunction
• Coronary Heart Disease
• Lung Cancer
• Osteoporosis
• Depression/Anxiety

Fortunately, most of these conditions have curative measures when detected early. As a result, here are significant test/screenings that men over forty (40) should take periodically:

• Cholesterol Check: this test is to determine how much cholesterol is in your body. A little is alright, but research has it that the higher the cholesterol level, the greater the risk of heart disease. According to the Centers For Disease Control and Prevention (CDC), the advisable duration to get cholesterol level checked is every four to six years. But for those with a family history of heart disease or diabetes, the test should be done more frequently.
• High Blood Pressure: Despite that everyone should have their heart blood pressure checked from time to time, men who drink alcohol excessively, smoke, are overweight, face a lot of stressful conditions with little to no physical activity, are at an increased risk for this condition. It is also more rampant in men along the ages of 64-75. This test should be done annually.
• Prostate Cancer (PSA): Prostate Cancer is one of the most common conditions faced by men above 35, and arguably the most dicey. To ascertain the risk of Prostate Cancer, the PSA (prostate specific antigen) test is recommended at least every 3 years. This starter test is done to ascertain how much of the cancer causing protein is in the blood. After the standard PSA, seek your doctor’s advice on the next step.
• Osteoporosis Screening: Osteoporosis is a common type of bone disease. It is characterized by weak bones, or joints. Men who are 50 and over are advised to undergo this screening every two years.
• Eye Exam: research suggests that this should be done every 1 or 2 years for men over 45, and a Retina Exam if you have diabetes.
• Diabetes Screening: this is another common condition whereby the body can not regulate the amount of sugar in the body. The screening is done based off of family history; if you have a history of diabetes, the tests should be undergone more often than the standard 3 years interval. 

Subsequently, below are some preventive measure that can be adopted:

• Avoid tobacco intake
• Avoid excessive alcohol intake
• Eat a healthy diet
• Frequent exercise (more cardio)
• Avoid stressful conditions
• Get enough sleep and rest