This year’s theme, “Positive Male Role Models,” highlights the importance of fostering open conversations about men’s mental health and creating supportive environments in which men can thrive.

While this day encourages open discussion about mental health, it’s crucial to recognise that some communities face greater barriers than others when it comes to seeking help. One such group is men.

For too long, societal norms have placed heavy expectations on men to be stoic, strong, and self-reliant—pressures that have, unfortunately, led to silence around the emotional struggles many men face.

In honour of World Men’s Mental Health Day, Pulse is urging every man to break this silence, dismantle the stigma, and speak out about their mental health.

The Pressure to Be “Strong”

From a young age, boys are often conditioned to avoid vulnerability. Phrases like “boys don’t cry” or “man up” are ingrained in the language of many cultures, implying that emotions such as sadness, fear, or anxiety are signs of weakness. As a result, many men grow up with a distorted view of emotional expression, where showing feelings is seen as incompatible with traditional ideals of masculinity.

This pressure to be constantly “strong” can be overwhelming. Men are frequently told to suppress their emotions, deal with their problems alone, and avoid seeking help.

Unfortunately, these expectations can manifest in damaging ways. Research shows that men are less likely to seek mental health support, even when struggling with conditions such as depression, anxiety, or stress. Instead, they may turn to unhealthy coping mechanisms like substance abuse, anger, or even self-harm. Tragically, suicide rates among men are significantly higher than those among women, with men accounting for around 75% of all suicides globally, according to the World Health Organisation.

Breaking the Silence: Why It’s Essential

The first step in breaking the cycle of silence is recognising that mental health struggles are not a sign of weakness—they are a natural part of the human experience. Just as physical health is important, mental health is essential to overall well-being. Ignoring or neglecting mental health can have serious, long-term consequences, not only for the individual but also for their families, communities, and society at large.

1. Normalising Emotional Expression

One of the most critical ways to address men’s mental health is by normalising emotional expression. Emotions like sadness, vulnerability, and fear should not be seen as a threat to masculinity. Rather, acknowledging and sharing these feelings can actually make a man stronger by helping him process and manage them. Reaching out to others—whether friends, family members, or professionals—can create a support network that fosters healing and growth.

Men need to understand that seeking help is an act of courage, not weakness. It’s important for society to shift the narrative around masculinity so that asking for help is seen as a strength rather than a failure. Encouraging open conversations about emotions, both at home and in the workplace, can help reduce the stigma that so often surrounds mental health in men.

2. Creating Safe Spaces for Conversation

Creating safe, non-judgemental spaces where men can talk about their mental health is crucial. These spaces can be found in various settings, from mental health support groups to informal gatherings with close friends. When men feel they are in an environment where they won’t be shamed or ridiculed for expressing their emotions, they are more likely to open up about their struggles.

In the workplace, fostering a culture of understanding and support for mental health is equally important. Employers should make it clear that discussing mental health is encouraged, providing resources such as counselling services, mental health days, and a supportive atmosphere. When men feel they won’t face negative repercussions for discussing mental health at work, they are more likely to seek help and maintain their well-being.

3. Encouraging Role Models and Public Figures

One powerful way to challenge the stigma surrounding men’s mental health is through the influence of public figures and role models. Celebrities, athletes, and leaders who openly discuss their struggles with mental health can have a profound impact on breaking down barriers.

When high-profile individuals share their personal experiences, they demonstrate that mental health is a universal concern that transcends status, wealth, and strength.

For example, athletes like Kevin Love and DeMar DeRozan have used their platforms to speak about their struggles with anxiety and depression, encouraging others to do the same. Their openness has helped normalise mental health conversations within the sports community and beyond.

4. Encouraging Early Intervention

Starting conversations about mental health early in life can be a game-changer. Teaching young boys that it’s okay to talk about their feelings, express their emotions, and seek help if needed is vital in changing future attitudes. Schools, families, and communities can assist by providing mental health education, promoting emotional literacy, and ensuring that children of all genders understand that their mental well-being matters.

It’s also important to emphasise that seeking therapy or counselling isn’t just for moments of crisis. Mental health care is a proactive tool that can help anyone maintain emotional health and navigate life’s challenges. In fact, therapy can be just as important for personal development as physical fitness, and encouraging men to seek therapy is an essential part of breaking the silence.

Moving Forward: A Call to Action

As we reflect on World Men’s Mental Health Day, it’s clear that the silence surrounding men’s mental health is an issue that needs to be addressed. The road to change requires collective action. It requires men speaking up about their struggles, communities offering support, and society working to dismantle harmful stereotypes.

If you are a man who is struggling with your mental health, know that you are not alone. There is no shame in seeking help—whether it’s talking to a friend, reaching out to a therapist, or finding a support group. Opening up is the first step toward healing, and it’s one of the bravest things you can do.

If you are someone who knows a man who might be struggling, offer a listening ear, check in regularly, and create a space where they feel safe to express themselves. You might not have all the answers, but just being there can make a world of difference.

By encouraging men to break the silence and seek support, we can change the narrative around mental health and create a more compassionate world for everyone—regardless of gender.

Let’s raise our voices and let men know it’s okay to not be okay.

This article explores seven common cooking mistakes many Nigerians make and provides practical solutions to help you avoid them.

Nigerians love vegetable-rich dishes like egusi and edikaikong, but overcooking greens can rob them of nutrients and their vibrant colour.

Fix: Cook leafy greens briefly, just enough to soften them without making them mushy. Add them towards the end of cooking and simmer for a few minutes.

Many Nigerian dishes, like stew and jollof rice, require oil, but excess oil can make the food greasy and unhealthy.

Fix: Measure your oil before adding it. For health-conscious cooking, you can skim off excess oil after cooking or use non-stick cookware to reduce oil usage.

Too much salt can overpower flavours and ruin a meal.

Fix: If you oversalt, add a starchy ingredient like potatoes or extra vegetables to absorb the salt. Alternatively, dilute the dish with water or stock to balance the flavours.

Overcooked rice often turns mushy, ruining dishes like fried rice. This happens when too much water is added or when rice is left on the heat for too long.

Fix: Use the right water-to-rice ratio (typically 2:1 for white rice) and monitor it closely while cooking. For fried rice, undercook slightly to maintain a firm texture while frying.

Eyeballing ingredients is common but can lead to inconsistent flavours.

Fix: Invest in measuring spoons and cups. While traditional methods are fine, precision ensures your recipes taste consistent every time.

With the fast pace of modern life, it’s tempting to multitask while cooking, but this often results in burnt food.

Fix: Dedicate your full attention to cooking. Use timers to keep track of cooking times, especially for frying or boiling dishes.-

Many skip proper preparation like washing rice thoroughly or cutting ingredients uniformly, which affects the final dish.

Fix: Take the time to prepare ingredients properly. For example, rinse rice several times to remove excess starch, ensuring fluffy and separate grains.

Cooking mistakes happen to everyone, but with these tips, you can elevate your culinary game and serve delicious, well-prepared meals every time. Nigerian cuisine balances flavours and textures; small changes can make a big difference in your dishes.

So, next time you’re cooking jollof rice or Efo riro, remember these fixes and enjoy the smiles on your diners’ faces. Happy cooking!

From staples to snacks, here are five foods that you’ll save money on by making them yourself.

Bread is a household staple in Nigeria, and while it’s convenient to buy, making it at home can be a game-changer.

With just flour, yeast, sugar, salt, and water, you can whip up a batch of soft, fresh bread for a fraction of the cost of store-bought loaves.

Bonus Tip: Experiment with flavours like coconut or wheat bread to add variety to your breakfast table.

Homemade yoghurt is cost-effective and healthier since you control the sugar and additives. All you need is milk and a small portion of store-bought yoghurt as a starter.

With a bit of patience, you’ll have creamy, fresh yoghurt perfect for smoothies, parfaits, or just as a snack.

Pro Tip: Add locally available fruits like mangoes or bananas for a tropical twist.

Tomato paste is a key ingredient in many dishes, from jollof rice to stews. Instead of buying canned versions, you can make your own by boiling, blending, and reducing fresh tomatoes.

Not only does this save money, but it also avoids preservatives commonly found in store-bought options.

Pro Tip: Buy tomatoes in bulk during their peak season for maximum savings and flavour.

Popular Nigerian snacks like chin chin and puff puff are always in demand, but buying them pre-made can add up. Making these treats at home ensures freshness and allows you to customize them with flavours like cinnamon or nutmeg. Plus, the process can be a fun activity for family or friends.

Cost-Saving Insight: Ingredients like flour, sugar, and oil are more economical when bought in bulk, making homemade snacks a smart choice.

Zobo, a refreshing drink made from hibiscus leaves, is a favourite in Nigerian households. Instead of buying bottled versions, you can prepare it at home with hibiscus petals, ginger, cloves, and sugar, all of which are affordable and easy to find in local markets.

Pro Tip: Sweeten your zobo with natural honey or fruit juice for a healthier twist.

Cooking at home isn’t just a cost-saving measure, it’s also an opportunity to experiment with flavours, eat healthier, and enjoy creating something from scratch.

Making these five foods at home saves you money while you enjoy fresher, tastier versions of your favourite staples. Give it a try, your wallet and your taste buds will thank you.

Unfortunately, it is still quite prevalent in Africa. Young girls are at the short end of the stick, but young boys can also get married early.

Nigeria has high child marriage rates, one of the highest in Africa, despite the federal Child Rights Act prohibiting marriage below 18.

The constitution appears to conflict with this, and Islamic legal systems have failed to adopt both federal law and 18 as the age of majority for marriage, thus girls as young as 12 can get married.

In Sudan, 12% of girls were married before the age of 15, and 34% of females were married before the age of 18.

Due to a rigid interpretation of Sharia law, child marriage is permitted in Sudan, allowing both boys and girls to get married as early as age 10.

Stereotypes around premarital sex also frequently force girls into early marriage.

Niger has had the highest child marriage rate in the world for the past 20 years, with 76% of women aged 20 to 24 getting married before turning 18, and up to 28% getting married by the age of 15.

In contrast, 6% of boys get married before turning 18, according to the DHS Niger-MICS 2012 surveys.

Somalia has the eighth highest rate of child marriage worldwide, with approximately 45% of girls getting married before turning 18, according to the MICS survey.

Parents would rather marry them off their young girls to avoid the public humiliation of having their girls abused when travelling to or from school.

Religious leaders also allow child marriage to occur and do not condemn it.

Mali has the fifth highest prevalence of female child marriages globally, with 15% of 15-19 year old girls married by age 15, compared to 18% of women aged 20-49.

A 2018 study by the Institut National de la Statistique revealed that 53% of women aged 20-49 were married before age 18, but only 3% of men were married, with no recorded marriages of boys aged 15 or younger.

These countries should criminalize child marriages, as has been done in other African countries like Kenya, Ghana, and South Africa.

What happens when the tables are turned, and it’s not the husband but the wife who’s got someone else in the picture?

If you’ve ever found yourself wondering whether your wife is keeping a few secrets, it’s time to sharpen your detective skills. Just pay attention to the small changes in her behaviour.

First and foremost, the phone. If you’ve noticed that her phone is now always face down on the table, tucked away under pillows, or worse, gets a flurry of ‘urgent’ calls at odd hours, then you might have a reason to raise an eyebrow.

Everyone needs a bit of privacy, but if you’re no longer allowed to sneak a glance at the phone during dinner (or worse, there’s suddenly a passcode that never existed before), it’s a sign that something has changed.

Remember the days when she’d rush to get ready for date night, and you’d joke about her spending too much time in front of the mirror?

Well, if she’s suddenly adopting a new, more sophisticated look—perhaps a wardrobe upgrade, new hairstyle, or experimenting with makeup in ways you’ve never seen before—your curiosity might be justified.

Could she be trying to impress someone else? You’ll have to use your best judgement here, but if she’s looking all glammed up for no reason, you might want to ask her what the occasion is.

Now, we all love a good girls’ night out. There’s nothing wrong with some time apart to recharge with friends.

But if those nights seem to be increasing in frequency (and her stories about them start sounding a little too scripted or vague), it might be time to ask a few more questions.

Has she started ‘disappearing’ for entire weekends or making last-minute plans that she didn’t mention earlier in the week? If she’s out more than she’s in, it could indicate that there’s someone else filling the void.

Is she suddenly more distant, emotionally unavailable, or preoccupied? If your wife is finding less time to talk about her day or is disinterested in family matters that once excited her, then you might notice the emotional shift.

She may be distracted by someone else or just enjoying a separate, private world that doesn’t involve you.

Sometimes, it’s the little things like a lack of affection, less eye contact, or not getting involved in family conversations.

One of the most obvious signs is unexplained absences or vague answers about where she’s been.

When asked about her day, she might give you the same response repeatedly—“Just work, just errands”—but there’s something in her eyes that tells you she’s hiding more than she’s letting on.

If she’s suddenly working late every evening or going to “see a friend” who’s conveniently always unavailable, then you might want to investigate further.

While work commitments or social obligations do crop up, patterns of unexplained disappearances could raise suspicions.

You may notice a change in how your wife treats you. Perhaps she’s acting overly defensive, or maybe she’s become overly concerned with your whereabouts.

People who cheat often project their guilt, and she may now ask you about your day in more detail than before, as though she’s trying to gauge your honesty.

Likewise, if she starts getting easily irritated or overly sensitive to minor things, this could be a sign that her mind is elsewhere, and her guilt is leading her to be more on edge.

If she’s acting differently in public, it could be another sign. For instance, if she suddenly becomes overly affectionate or touches you in a way she didn’t before—almost as if to ‘prove’ something to others—it might be her way of assuring herself that everything is fine.

Alternatively, she may be distant, cold, or avoid making eye contact with you in social situations.

It’s like a dance. The key is to recognise when she’s stepping out of rhythm.

Lastly, your gut is a powerful tool. If your instincts are telling you that something’s off, it’s worth considering.

We can’t always pinpoint what feels wrong, but intuition often knows what our minds can’t process immediately. So if you’re sensing a shift, pay attention to it and take the necessary steps to address it.

In the end, a healthy relationship should be built on trust, communication, and mutual respect.

If you feel like there’s something fishy going on, don’t jump straight into accusations. Instead, talk to your wife. Open up a conversation and express your concerns.

It’s better to address doubts and insecurities head-on than to let them simmer into something bigger.

This content was generated by an AI model and verified by the author.

Here are six compelling reasons why crying can be beneficial:

One of the immediate benefits of crying is the emotional release it provides. When we experience overwhelming emotions, such as sadness, frustration, or even joy, crying acts as an emotional pressure valve, helping to release pent-up feelings. Without this release, those emotions can build up and lead to emotional burnout, irritability, or even physical tension.

By allowing yourself to cry, you create space to process these emotions and release the stress associated with them.

This is particularly important when dealing with life’s challenges—whether it’s work pressure, relationship struggles, or personal loss. Once the tears have flowed, many people report feeling lighter, more grounded, and better able to move forward.

Crying activates the parasympathetic nervous system, which calms the body after a stress response and helps restore balance. It’s nature’s way of helping you “reset.”

Believe it or not, crying can actually improve your mood. This is because emotional tears trigger the release of endorphins and oxytocin—the body’s natural “feel-good” chemicals. These hormones are associated with feelings of pleasure, happiness, and emotional comfort.

Endorphins are the body’s natural painkillers, helping to reduce the physical discomfort that may accompany intense emotions.

Oxytocin, often referred to as the “cuddle hormone,” promotes feelings of love and social bonding, which can be soothing during times of emotional distress.

After a good cry, many people feel a sense of catharsis or relief, as though they’ve experienced an emotional cleansing. This boost in mood can make it easier to face whatever challenges lie ahead with a clearer mind and a more balanced outlook.

Grief is one of the most profound emotional experiences a person can go through, and crying is an essential part of this process. Whether it’s the death of a loved one, the end of a relationship, or the loss of an opportunity, crying allows us to honour our grief and process the emotions that come with it.

While the pain of loss may never completely disappear, crying provides a safe space to express those painful feelings and move through the grieving process.

Suppressing tears can result in unresolved emotions that hinder healing, whereas allowing yourself to cry can bring a sense of emotional relief and closure.

Crying during grief is not just an emotional release; it’s part of the body’s way of processing trauma. Emotional tears contain stress hormones like cortisol, which the body flushes out when you cry, helping to lower emotional tension and promote healing.

Emotions often manifest physically. Stress, anxiety, and sadness can lead to tight muscles, headaches, or an upset stomach. This physical tension can exacerbate emotional pain, creating a vicious cycle. Crying helps to break this cycle by physically releasing the built-up tension.

As you cry, your body relaxes. Your heart rate slows, and your muscles loosen, which can provide a soothing effect. For many people, a good cry leads to a sense of physical relief, allowing the body to reset and recover from emotional overload.

Emotional tears, unlike reflex tears (those triggered by irritants like onions), contain higher levels of stress-related hormones like cortisol. By crying, you’re not just releasing emotions but physically relieving the tension caused by stress, anxiety, or sadness.

Crying is a natural emotional response, and when it happens, it’s often a signal that we need to pay attention to our feelings. By allowing ourselves to cry and fully feel our emotions, we can build emotional resilience—the ability to cope with difficult situations, manage stress, and bounce back from adversity.

Over time, crying helps us develop better coping mechanisms for handling future challenges. It’s a form of emotional self-regulation that allows us to process difficult emotions in healthy ways.

Rather than bottling things up or suppressing our feelings, crying teaches us to accept and work through them, ultimately strengthening our emotional toolkit.

Long-term benefits: Frequent emotional expression through crying builds emotional intelligence (EQ), helping individuals become more in touch with their feelings and more adept at managing future emotional challenges.

Although crying can feel deeply personal, it also has the power to bring people together. When you cry in front of others—whether it’s a friend, family member, or therapist—it can foster connection and empathy. Crying signals vulnerability, and when others witness this, it often prompts a compassionate response.

In relationships, crying can promote emotional bonding and mutual support. People are generally more inclined to offer care and understanding when they see that someone is in emotional pain.

This can strengthen relationships, deepen trust, and encourage others to open up about their own feelings.

Crying in front of others not only provides emotional support, but it also helps reduce the isolation that often accompanies mental health struggles. It reminds us that we’re not alone, that it’s okay to be vulnerable, and that reaching out for help is both natural and necessary.

While it’s often seen as a weakness in some cultures, crying is actually a healthy, natural, and powerful tool for emotional well-being. Whether it’s the release of stress, the improvement of mood, the processing of grief, or the strengthening of relationships, crying plays a critical role in maintaining both mental and physical health.

Next time you feel the urge to cry, remember that it’s not a sign of weakness. It’s a vital and healing response, one that helps you release tension, process emotions, and build resilience. Embrace the power of tears—they may be just the release your mind and body need to heal and grow.