{"id":16843,"date":"2024-04-08T06:29:28","date_gmt":"2024-04-08T10:29:28","guid":{"rendered":"https:\/\/psyvitaliti.ca\/magazine\/?p=16843"},"modified":"2025-01-27T04:36:53","modified_gmt":"2025-01-27T09:36:53","slug":"breaking-the-stigma-men-and-mental-health","status":"publish","type":"post","link":"https:\/\/psyvitaliti.ca\/magazine\/breaking-the-stigma-men-and-mental-health\/","title":{"rendered":"Breaking the Stigma: Men and Mental Health in the Therapy Landscape"},"content":{"rendered":"<h1><span>Mindfulness for Stress Reduction: Strategies to Find Calm in Chaos<\/span><\/h1>\n<p><em>Reviewed by Dr. J.-M. Assaad, psychologist &amp; Dr. L. Zozula, psychologist on March 20th, 2024<\/em><\/p>\n<p>Chronic stress can have an array of negative effects on the body, so if you regularly feel overwhelmed and experience the symptoms of stress, then looking into ways to reduce stress will benefit your health, both mental and physical.<\/p>\n<p>Mindfulness and meditation are techniques often recommended for their impacts on the effects of stress, but what are they? In this article, we&#8217;re going to take a closer look at mindfulness-based stress reduction techniques, what they are, and how they can help you reduce stress in the long term.<\/p>\n<h2><span>What is Mindfulness? How Can It Be a Therapy for Stress?<\/span><\/h2>\n<p dir=\"ltr\">Mindfulness is a practice that encourages a heightened awareness and presence in the current moment. It involves deliberately bringing your mind to the present through a range of techniques, including controlling thoughts and bodily sensations or simply paying attention to what is around you.<\/p>\n<p dir=\"ltr\">Mindfulness is considered a brilliant therapy for stress. In fact, when coupled with talk therapy, like Cognitive Behavioral Therapy (CBT), it can have a profound effect on those struggling with chronic stress.&nbsp;<\/p>\n<p dir=\"ltr\">Benefits of mindfulness for stress include:<\/p>\n<ul>\n<li><span>Activating a relaxation response<\/span><\/li>\n<li><span>Increasing self-awareness<\/span><\/li>\n<li><span>Restructuring the mind and learning to challenge negative thought patterns<\/span><\/li>\n<li><span>Regulating emotions and acknowledging emotions without being overwhelmed by them<\/span><\/li>\n<li><span>Better focus and concentration<\/span><\/li>\n<li><span>More mindful practices throughout life, including eating, breathing, and moving more mindfully<\/span><\/li>\n<\/ul>\n<h2><span>Mindfulness Strategies for Stress Reductions<\/span><\/h2>\n<p dir=\"ltr\">Mindfulness brings the mind back to the present moment, helping to reduce stress. Since chronic stress can lead not only to mental conditions like anxiety disorders but also to physical health problems, learning mindfulness techniques can have a positive impact on your well-being.<\/p>\n<p dir=\"ltr\">Find out about some of the most popular mindfulness techniques below.<\/p>\n<p>__CONFIG_colors_palette__{&#8220;active_palette&#8221;:0,&#8221;config&#8221;:{&#8220;colors&#8221;:{&#8220;36c04&#8221;:{&#8220;name&#8221;:&#8221;Main Accent&#8221;,&#8221;parent&#8221;:-1},&#8221;3a8fd&#8221;:{&#8220;name&#8221;:&#8221;Accent Light&#8221;,&#8221;parent&#8221;:&#8221;36c04&#8243;,&#8221;lock&#8221;:{&#8220;saturation&#8221;:1,&#8221;lightness&#8221;:1}}},&#8221;gradients&#8221;:[]},&#8221;palettes&#8221;:[{&#8220;name&#8221;:&#8221;Default&#8221;,&#8221;value&#8221;:{&#8220;colors&#8221;:{&#8220;36c04&#8221;:{&#8220;val&#8221;:&#8221;var(&#8211;tcb-skin-color-0)&#8221;},&#8221;3a8fd&#8221;:{&#8220;val&#8221;:&#8221;rgb(240, 240, 240)&#8221;,&#8221;hsl_parent_dependency&#8221;:{&#8220;h&#8221;:144,&#8221;l&#8221;:0.94,&#8221;s&#8221;:0}}},&#8221;gradients&#8221;:[]},&#8221;original&#8221;:{&#8220;colors&#8221;:{&#8220;36c04&#8221;:{&#8220;val&#8221;:&#8221;rgb(255, 204, 102)&#8221;,&#8221;hsl&#8221;:{&#8220;h&#8221;:40,&#8221;s&#8221;:1,&#8221;l&#8221;:0.7}},&#8221;3a8fd&#8221;:{&#8220;val&#8221;:&#8221;rgb(241, 241, 241)&#8221;,&#8221;hsl_parent_dependency&#8221;:{&#8220;h&#8221;:0,&#8221;s&#8221;:0,&#8221;l&#8221;:0.94}}},&#8221;gradients&#8221;:[]}}]}__CONFIG_colors_palette__  <\/p>\n<h3>Anxiety self-test<\/h3>\n<p>Feeling anxious ? Take our 7 item questionnaire to help assess your anxiety severity.&nbsp;<\/p>\n<p> <a href=\"\/self-test\/anxiety\/\" target=\"_blank\" rel=\"noopener\"> <span><span>Start Here<\/span><\/span> <\/a>  <\/p>\n<h3>Guided Meditation Practices<\/h3>\n<p dir=\"ltr\">Guided meditation practices are brilliant for beginners. A guided meditation generally refers to a meditation where an instructor guides you, usually via a prerecorded session. Once you&#8217;ve gotten the hang of meditation, you might find that you use guided choices less and less.<\/p>\n<p dir=\"ltr\">However, if you&#8217;re looking to get into meditative practices, below are some fantastic guided options that you can find on YouTube, meditation apps, and other audio-based spaces.<\/p>\n<ul>\n<li><span><strong>Meditative breathing<\/strong>: This kind of meditation focuses on your breathing. It can include counting the breaths or just simply being aware of your breathing and bringing the focus back to it every time your mind strays.<\/span><\/li>\n<li><span><strong>Body scan meditations<\/strong>: A body scan meditation is used to bring awareness to the physical body. You usually start at the bottom, feeling the sensations in your toes, acknowledging how they feel and what is touching them, like your socks or the floor, and then you work your way up to your head. This brings you firmly into the present.<\/span><\/li>\n<li><span><strong>Observing thoughts<\/strong>: Another kind of meditation is where you observe thoughts as they come to mind, acknowledge their presence, but do not become attached to them. It is akin to watching clouds pass by in the sky and teaches you that thoughts do not need to overwhelm you and arm you against allowing negative thoughts to take over.<\/span><\/li>\n<\/ul>\n<h3>Deep Breathing Exercises<\/h3>\n<p dir=\"ltr\">Breathwork has its roots in practices like yoga, Tai Chi, and the Buddhist religion, but it is commonly used by those practicing mindfulness, too. Deep breathing is incredibly beneficial in activating the body&#8217;s relaxation response, which can lower cortisol levels and help you feel calmer.<\/p>\n<p dir=\"ltr\">Below are some simple breathwork techniques to try out in your mindfulness practice.<\/p>\n<ul>\n<li><span><strong>Box breathing<\/strong>: Sometimes called Square Breathing, this kind of breathwork means inhaling for a count of four, holding it for four, then exhaling for four, and holding it once more for four.<\/span><\/li>\n<li><span><strong>4-7-8<\/strong>: The 4-7-8 technique requires you to inhale for a count of four, hold it for a count of seven, and then exhale through the mouth for a count of eight.<\/span><\/li>\n<li><span><strong>Elongated exhalation<\/strong>: A simple elongated exhalation, where the out-breath is longer than the in-breath, can help to trigger the body&#8217;s relaxation response.<\/span><\/li>\n<li><span><strong>Diaphragmatic Breathing<\/strong>: This technique means breathing deeply with your hand on your diaphragm. You feel the expansion of the abdomen and then contraction as you exhale, making your breaths slow and rhythmic. This kind of breathing is common in breathing meditations.<\/span><\/li>\n<li><span><strong>Alternate nostril breathing<\/strong>: A practice called Nadi Shodhana; in this practice, you block the right nostril and inhale through your left, then close the left and open the right to exhale from this nostril. The process is then repeated in reverse.<\/span><\/li>\n<\/ul>\n<h3>Grounding Techniques<\/h3>\n<p dir=\"ltr\">While deep breathing and meditation can be grounding practices, there are also specific grounding techniques you can try when you feel overwhelmed. These include the following.<\/p>\n<ul>\n<li><span><strong>5-4-3-2-1 Technique<\/strong>: This practice means naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. It engages the senses and brings you back to the present.<\/span><\/li>\n<li><span><strong>Rooting Visualisation<\/strong>: This technique asks you to envision roots coming from your body and extending into the ground, offering you stability and strength.<\/span><\/li>\n<li><span><strong>Affirmations<\/strong>: These are simple sentences spoken out loud or in your head that can remind you that you are safe and present. They can be as simple as &#8220;I am grounded, calm, and in control.&#8221;<\/span><\/li>\n<\/ul>\n<h2>PsyVitalit\u00ef and Stress Management<\/h2>\n<p dir=\"ltr\">Dealing with chronic stress alone can be incredibly isolating, but there are things you can do. At PsyVitalit\u00ef, we&#8217;re committed to supporting those struggling with stress and helping them find ways to deal with it.<\/p>\n<p dir=\"ltr\">We offer a range of therapies for stress that can help you overcome these feelings and learn to deal with them when they resurface. Therapies include:<\/p>\n<ul>\n<li><span><a href=\"https:\/\/psyvitaliti.ca\/therapy\/cognitive-behavioral-therapy\/\"><strong>Cognitive Behavioral Therapy (CBT)<\/strong>:<\/a> A short-term therapy, CBT helps you to identify and deal with negative thoughts and patterns.<\/span><\/li>\n<li><span><a href=\"https:\/\/psyvitaliti.ca\/therapy\/psychotherapy\/\"><strong>Counselling<\/strong><\/a>: This kind of therapy is often used when people are dealing with specific situations and need support through them.<\/span><\/li>\n<li><span><a href=\"https:\/\/psyvitaliti.ca\/therapy\/psychotherapy\/\" target=\"_blank\" rel=\"noopener\"><strong>Psychotherapy<\/strong><\/a>: This therapy form is usually a deeper practice and can help you figure out why you might be feeling heightened stress.<\/span><\/li>\n<li><span><a href=\"https:\/\/psyvitaliti.ca\/therapy\/student-wellness\/\" target=\"_blank\" rel=\"noopener\"><strong>Student wellness<\/strong><\/a>: Are you a student? Are you struggling with stress? We offer student wellness services to support you.<\/span><\/li>\n<\/ul>\n<p>__CONFIG_colors_palette__{&#8220;active_palette&#8221;:0,&#8221;config&#8221;:{&#8220;colors&#8221;:{&#8220;36c04&#8221;:{&#8220;name&#8221;:&#8221;Main Accent&#8221;,&#8221;parent&#8221;:-1},&#8221;3a8fd&#8221;:{&#8220;name&#8221;:&#8221;Accent Light&#8221;,&#8221;parent&#8221;:&#8221;36c04&#8243;,&#8221;lock&#8221;:{&#8220;saturation&#8221;:1,&#8221;lightness&#8221;:1}}},&#8221;gradients&#8221;:[]},&#8221;palettes&#8221;:[{&#8220;name&#8221;:&#8221;Default&#8221;,&#8221;value&#8221;:{&#8220;colors&#8221;:{&#8220;36c04&#8221;:{&#8220;val&#8221;:&#8221;var(&#8211;tcb-skin-color-0)&#8221;},&#8221;3a8fd&#8221;:{&#8220;val&#8221;:&#8221;rgb(240, 240, 240)&#8221;,&#8221;hsl_parent_dependency&#8221;:{&#8220;h&#8221;:144,&#8221;l&#8221;:0.94,&#8221;s&#8221;:0}}},&#8221;gradients&#8221;:[]},&#8221;original&#8221;:{&#8220;colors&#8221;:{&#8220;36c04&#8221;:{&#8220;val&#8221;:&#8221;rgb(255, 204, 102)&#8221;,&#8221;hsl&#8221;:{&#8220;h&#8221;:40,&#8221;s&#8221;:1,&#8221;l&#8221;:0.7}},&#8221;3a8fd&#8221;:{&#8220;val&#8221;:&#8221;rgb(241, 241, 241)&#8221;,&#8221;hsl_parent_dependency&#8221;:{&#8220;h&#8221;:0,&#8221;s&#8221;:0,&#8221;l&#8221;:0.94}}},&#8221;gradients&#8221;:[]}}]}__CONFIG_colors_palette__  <\/p>\n<h3>Ready to take the next step?<\/h3>\n<p>We are currently accepting new clients for online video or phone appointments.&nbsp;<\/p>\n<p> <a href=\"\/book-appointment\/\"> <span><span>Book Now<\/span><\/span> <\/a>  <\/p>\n<h2>Final Thoughts<\/h2>\n<p>Stress can have long-term implications for your physical and mental health. Mindfulness is considered a brilliant form of therapy to help reduce feelings and stress and manage negative thoughts when they arise.<\/p>\n<p>If you are struggling with stress, remember that PsyVitalit\u00ef offers a wide range of therapy services both online and in-person. We can support you, helping you unlearn negative behaviours and even find the cause of the stressful thoughts. <a href=\"https:\/\/psyvitaliti.ca\/contact-us\/\">Contact us now<\/a> to find out more about how we can help you deal with stress.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mindfulness for Stress Reduction: Strategies to Find Calm in Chaos Reviewed by Dr. J.-M. Assaad, psychologist &amp; Dr. L. Zozula, psychologist on March 20th, 2024 Chronic stress can have an array of negative effects on the body, so if you regularly feel overwhelmed and experience the symptoms of stress, then looking into ways to reduce [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":16849,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":0,"footnotes":"","tve_updated_post":"<div class=\"thrv_wrapper thrv_text_element\"><p dir=\"ltr\">The societal stigma surrounding men's mental illness and their utilization of therapies, like psychotherapy, group therapy, and <a href=\"https:\/\/psyvitaliti.ca\/therapy\/cognitive-behavioral-therapy\/\" class=\"\" style=\"outline: none;\">Cognitive Behavioural Therapy (CBT)<\/a>, is often described as having profound consequences for the mental health of men. It can impact their help-seeking abilities, use of available services, and overall wellness.<\/p><p dir=\"ltr\">Mental health is crucial to both emotional and physical health. For those struggling with their mental well-being, access to mental health professionals can have a positive impact on their overall feeling of wellness.<\/p><p dir=\"ltr\">After years of lack of research into the topic, it is now accepted that mental health includes physical health and vice versa and that physical health issues can be exacerbated and caused by poor mental health.<\/p><p dir=\"ltr\">Breaking the societal stigma surrounding men's mental health is needed to ensure the overall health of male friends and family members. This article seeks to address the stigma, what causes it, how it impacts men, and how PsyVitalit\u00ef might be able to help.<\/p><p dir=\"ltr\">Find out more below.<\/p><\/div><div class=\"thrv_wrapper thrv_text_element\"><h2 class=\"\" data-css=\"tve-u-18e780e28fb\"><span data-css=\"tve-u-18e780e28fd\">Therapy for Men: Societal Stigma<\/span><\/h2><p dir=\"ltr\">Statistics surrounding men's mental health can be alarming to most. With men much less likely to access help for mental health problems and with suicide being<a href=\"https:\/\/www.canada.ca\/en\/public-health\/services\/publications\/healthy-living\/suicide-canada-key-statistics-infographic.html\" class=\"\" style=\"outline: none;\"> three times higher in men in Canada<\/a>, it is critical that we as a society break the stigma surrounding men, their mental health, and what it means to access support.<\/p><\/div><div class=\"thrv_wrapper thrv_text_element\"><h3 class=\"\" data-css=\"tve-u-18ebd5706ff\"><span data-css=\"tve-u-18ebd570702\">What Causes the Societal Stigma Surrounding Therapy Sessions for Men?<\/span><\/h3><p dir=\"ltr\">Before being able to break the stigma surrounding men's mental well-being, we must first look into the causes of the stigma. So, what actually causes the disparity in the health-seeking actions of men and women when it comes to mental wellness?<\/p><p dir=\"ltr\">First and foremost, the societal pressures for men to be strong, stoic, and self-sufficient can have a profound impact on men. Feeling down, anxious, depressed, or sad can lead to feelings of weakness in men who have spent their lives being told that males are meant to be strong providers. In fact, in many cases, the idea of emotions in general can be associated with being more feminine and less masculine by many cultures around the world.<\/p><p dir=\"ltr\">A lack of understanding of mental illness and well-being is also a cause of general mental health stigma, but when coupled with gender stereotypes, it can cause difficulties in men looking to find a therapist. Misunderstanding, misinformation, ignorance, and prejudice all contribute to not only discrimination against people with a mental illness but can stop people from feeling comfortable when seeking different types of therapy.<\/p><p dir=\"ltr\">In general, men and masculinity are defined in opposition to femininity. Seeking help, feeling emotional, and seeking healthcare can all be defined within the realm of femininity. Hence, men are much less likely to seek professional help for their mental well-being. Even when they do, they will seek quicker short-term solutions.<\/p><\/div><div class=\"thrv_wrapper thrv_text_element\"><h3 class=\"\" data-css=\"tve-u-1798c6fe294\">What Impact Does the Societal Stigma Surrounding Therapy for Men Have on Men's Mental Health?<\/h3><p dir=\"ltr\">The societal stigma, as already discussed, impacts whether men seek help for their mental and emotional well-being, as well as causes feelings of shame, fear, embarrassment, guilt, and isolation.<\/p><p dir=\"ltr\">Men tend to believe that they are negatively stereotyped as weak and failures when they are seen to engage with mental health professionals. Even when they do seek help, they are likely to be reluctant to talk and will downplay symptoms.<\/p><p dir=\"ltr\">While depression is most common in women, men can still experience it and are much less likely to seek help because of it. The picture is similar with anxiety disorders. Men tend to be more at risk for conditions like PTSD and substance misuse.<\/p><p dir=\"ltr\">Though these facts may make it seem like men are just less likely to experience certain mental health conditions, it doesn't mean they don't experience them. In fact, depression, along with suicide, is actually a leading cause of death in men, even though they're less likely, as a gender, to experience the condition.<\/p><p dir=\"ltr\">The social stigma surrounding seeking help means that for men who do experience these conditions, symptoms could not only go on for longer but be more severe and result in much more serious consequences due to a reluctance to talk about how they're feeling.<\/p><\/div><div class=\"thrv_wrapper thrv_text_element\"><h2 class=\"\" data-css=\"tve-u-18ebd58914e\" style=\"color: var(--tcb-skin-color-0) !important; --tcb-applied-color: var$(--tcb-skin-color-0) !important;\">Combatting Societal Stigma in Men's Mental Health Care<\/h2><p dir=\"ltr\">The statistics and facts surrounding the stigma of men's mental health can be tough to read, but hope is not lost. In fact, even in recent years, though there has been a drop in how likely men are to discuss mental health issues with their partners, they are more likely to take other positive steps. These include looking for information on the subject, seeing their doctor, talking to their family, talking to a friend, finding a therapist, and buying a self-help book.<\/p><p dir=\"ltr\">So, as the tides turn, albeit slowly, on how men view mental wellness, what can we do to combat this societal stigma?<\/p><p dir=\"ltr\">The first step is the same as it always has been, and that is talking. Talking about mental health reduces the stigma; discussing how you feel with others can make you feel less alone and make it more likely that the men in your life will not isolate themselves.<\/p><p dir=\"ltr\">Another step to take is to boost the accessibility of services. Many men surveyed by the mental health charity Mind discussed a lack of knowledge on where to begin when seeking help. So, for schools, colleges, universities, workplaces, and mental health clinics, accessibility is critical.<\/p>At PsyVitalit\u00ef, we're committed to this goal and make it easy for male students to seek mental health help through our <a href=\"https:\/\/psyvitaliti.ca\/therapy\/student-wellness\/\" class=\"\" style=\"outline: none;\">Student Wellness Program<\/a>.<\/div><div class=\"thrv_wrapper thrv_text_element\" data-css=\"tve-u-18ebd59f8e5\"><h3 class=\"\" data-css=\"tve-u-1798c6fe294\">Noticing the Signs<\/h3><p dir=\"ltr\">A straightforward way to help the men in your life is noticing the signs of mental and emotional distress. These include the following.<\/p><\/div><div class=\"thrv_wrapper thrv-styled_list\" data-icon-code=\"icon-check\" style=\"\" data-css=\"tve-u-18e7811f914\"><ul class=\"tcb-styled-list\"><li class=\"thrv-styled-list-item\" data-css=\"tve-u-18e7811f915\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-local-vars-root tcb-icon-display\" data-css=\"tve-u-18e7811f917\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-18e7811f918\">Sleep or appetite changes<\/span><\/li><li class=\"thrv-styled-list-item\" data-css=\"tve-u-18e7811f919\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-18e7811f91a\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-18e7811f91b\">Mood changes<\/span><\/li><li class=\"thrv-styled-list-item\" data-css=\"tve-u-18e7811f91c\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-18e7811f91d\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-18e7811f91e\">Withdrawal forms social interactions<\/span><\/li><li class=\"thrv-styled-list-item\" data-css=\"tve-u-18e7811f91f\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-18e7811f920\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-18e7811f922\">Loss of interest in previously enjoyed activities<\/span><\/li><li class=\"thrv-styled-list-item\" data-css=\"tve-u-18e7811f923\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-18e7811f924\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-18e7811f925\">Reduced functioning, like failing classes, quitting sports, or difficulty performing tasks<\/span><\/li><li class=\"thrv-styled-list-item\" data-css=\"tve-u-18e7811f926\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-18e7811f927\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-18e7811f928\">Increased sensitivity<\/span><\/li><li class=\"thrv-styled-list-item\" data-css=\"tve-u-18e7811f926\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-18e7811f927\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-18e7811f928\">Apathy<\/span><\/li><li class=\"thrv-styled-list-item\" data-css=\"tve-u-18e7811f926\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-18e7811f927\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-18e7811f928\">Feeling disconnected from others and one's surroundings<\/span><\/li><li class=\"thrv-styled-list-item\" data-css=\"tve-u-18e7811f926\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-18e7811f927\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-18e7811f928\">Illogical or exaggerated thinking<\/span><\/li><li class=\"thrv-styled-list-item\" data-css=\"tve-u-18e7811f926\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-18e7811f927\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-18e7811f928\">Nervousness<\/span><\/li><li class=\"thrv-styled-list-item\" data-css=\"tve-u-18e7811f926\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-18e7811f927\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-18e7811f928\">Uncharacteristic behaviour<\/span><\/li><li class=\"thrv-styled-list-item\" data-css=\"tve-u-18e7811f926\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-18e7811f927\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-18e7811f928\">Changes in school or work behaviour, like absenteeism<\/span><\/li><\/ul><\/div><div class=\"thrv_wrapper thrv_text_element\" data-css=\"tve-u-18ebd5cddfa\"><p dir=\"ltr\">Of course, not everyone will experience every one of these symptoms, and it is essential to note that even if you don't experience or notice these symptoms, seeking help when you're worried is always best.<\/p><\/div><div class=\"thrv_wrapper thrv_text_element\"><h3 class=\"\" data-css=\"tve-u-18ebd5f0467\" style=\"\">Seeking Help: Different Types of Mental Health Support<\/h3><p dir=\"ltr\">With a lack of understanding playing a role in people's access to mental health support, we've added a quick list covering the different kinds of mental health support that you can access and how it might help.<\/p><\/div><div class=\"thrv_wrapper thrv-styled_list\" data-icon-code=\"icon-check\" style=\"\" data-css=\"tve-u-1798c7173dc\"><ul class=\"tcb-styled-list\"><li class=\"thrv-styled-list-item\" data-css=\"tve-u-1798c7173df\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-1798c7173e0\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-1798b5a1a33\"><lt-highlighter data-lt-linked=\"1\"><lt-div spellcheck=\"false\" class=\"lt-highlighter__wrapper\" style=\"width: 101.146px !important; height: 22.6667px !important; transform: none !important; transform-origin: 0px 0px !important; zoom: 1 !important; margin-top: 2px !important;\"><lt-div class=\"lt-highlighter__scroll-element\" style=\"top: 0px !important; left: 0px !important; width: 101px !important; height: 22.6667px !important;\"><\/lt-div><\/lt-div><\/lt-highlighter><a href=\"https:\/\/psyvitaliti.ca\/therapy\/counselling\/\" class=\"\" data-lt-tmp-id=\"lt-107562\" spellcheck=\"false\"><strong>Counselling<\/strong><\/a>: These services support people who are currently experiencing challenging situations. A counsellor will create a positive environment for you to discuss issues.<\/span><\/li><li class=\"thrv-styled-list-item\" data-css=\"tve-u-1798c7173e1\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-1798c7173e2\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-1798b5a1a36\"><lt-highlighter data-lt-linked=\"1\" style=\"display: none; z-index: auto !important;\"><lt-div spellcheck=\"false\" class=\"lt-highlighter__wrapper\" style=\"width: 129.198px !important; height: 22.6667px !important; transform: none !important; transform-origin: 0px 0px !important; zoom: 1 !important; margin-top: 2px !important;\"><lt-div class=\"lt-highlighter__scroll-element\" style=\"top: 0px !important; left: 0px !important; width: 129px !important; height: 22.6667px !important;\"><canvas class=\"lt-highlighter__canvas\" width=\"129\" height=\"23\" style=\"display: none; top: 0px !important; left: 0px !important;\"><\/canvas><\/lt-div><\/lt-div><\/lt-highlighter><a href=\"https:\/\/psyvitaliti.ca\/therapy\/psychotherapy\/\" target=\"_blank\" class=\"\" style=\"outline: none;\" data-lt-tmp-id=\"lt-454405\" spellcheck=\"false\"><strong>Psychotherapy<\/strong><\/a>: This service is with a trained psychotherapist and involves discussing mental health problems and emotional issues. It is often used by people with chronic conditions like anxiety and depression, as well as substance abuse problems and personality disorders<\/span><\/li><li class=\"thrv-styled-list-item\" data-css=\"tve-u-1798c7173e1\" style=\"\"><div class=\"tcb-styled-list-icon\"><div class=\"thrv_wrapper thrv_icon tve_no_drag tcb-no-delete tcb-no-clone tcb-no-save tcb-icon-inherit-style tcb-icon-display tcb-local-vars-root\" data-css=\"tve-u-1798c7173e2\" style=\"\"><svg class=\"tcb-icon\" viewBox=\"0 0 576 512\" data-id=\"icon-eye-solid\" data-name=\"\" style=\"\"><path d=\"M572.52 241.4C518.29 135.59 410.93 64 288 64S57.68 135.64 3.48 241.41a32.35 32.35 0 0 0 0 29.19C57.71 376.41 165.07 448 288 448s230.32-71.64 284.52-177.41a32.35 32.35 0 0 0 0-29.19zM288 400a144 144 0 1 1 144-144 143.93 143.93 0 0 1-144 144zm0-240a95.31 95.31 0 0 0-25.31 3.79 47.85 47.85 0 0 1-66.9 66.9A95.78 95.78 0 1 0 288 160z\"><\/path><\/svg><\/div><\/div><span class=\"thrv-advanced-inline-text tve_editable tcb-styled-list-icon-text tcb-no-delete tcb-no-save\" data-css=\"tve-u-1798b5a1a36\"><lt-highlighter data-lt-linked=\"1\" style=\"display: none; z-index: auto !important;\"><lt-div spellcheck=\"false\" class=\"lt-highlighter__wrapper\" style=\"width: 268.979px !important; height: 22.6667px !important; transform: none !important; transform-origin: 0px 0px !important; zoom: 1 !important; margin-top: 2px !important;\"><lt-div class=\"lt-highlighter__scroll-element\" style=\"top: 0px !important; left: 0px !important; width: 268.979px !important; height: 22.6667px !important;\"><canvas class=\"lt-highlighter__canvas\" width=\"183\" height=\"24\" style=\"display: none; top: 0px !important; left: 86px !important;\"><\/canvas><\/lt-div><\/lt-div><\/lt-highlighter><a href=\"https:\/\/psyvitaliti.ca\/therapy\/student-wellness\/\" target=\"_blank\" class=\"tcb-revert-editable\" data-lt-tmp-id=\"lt-296215\" spellcheck=\"false\"><strong><lt-highlighter data-lt-linked=\"1\" style=\"display: none; z-index: auto !important;\"><lt-div spellcheck=\"false\" class=\"lt-highlighter__wrapper\" style=\"width: 268.979px !important; height: 22.6667px !important; transform: none !important; transform-origin: 0px 0px !important; zoom: 1 !important; margin-top: 2px !important;\"><lt-div class=\"lt-highlighter__scroll-element\" style=\"top: 0px !important; left: 0px !important; width: 268.979px !important; height: 22.6667px !important;\"><canvas class=\"lt-highlighter__canvas\" width=\"183\" height=\"24\" style=\"display: none; top: 0px !important; left: 86px !important;\"><\/canvas><\/lt-div><\/lt-div><\/lt-highlighter><\/strong><\/a><strong><a href=\"https:\/\/psyvitaliti.ca\/therapy\/cognitive-behavioral-therapy\/\" class=\"\" style=\"outline: none;\" data-lt-tmp-id=\"lt-246421\" spellcheck=\"false\" data-css=\"tve-u-18ebd62a070\">Cognitive Behavioural Therapy<\/a><\/strong>: Known as CBT, this form of therapy addresses patterns and helps clients to focus on the present and identify unhelpful thoughts and behaviours.<\/span><\/li><\/ul><\/div><div class=\"thrv_wrapper thrv_symbol thrive-shortcode thrv_symbol_152\" data-shortcode=\"thrive_symbol\" data-id=\"152\" data-selector=\".thrv_symbol_152\"><div class=\"thrive-shortcode-config\" style=\"display: none !important\">__CONFIG_post_symbol__{\"id\":\"152\"}__CONFIG_post_symbol__<\/div><\/div><div class=\"thrv_wrapper thrv_text_element\"><h2 class=\"\" data-css=\"tve-u-18e781d3679\">How PsyVitalit\u00ef Can Help<\/h2><p dir=\"ltr\">PsyVitalit\u00ef is a team of psychologists and therapists working across Ontario, Alberta, and British Columbia to provide in-person and online therapy and coaching services.<\/p><p dir=\"ltr\">We offer a wide range of therapy services that include CBT, psychotherapy, counselling, work with social workers, and more. We also offer an array of coaching services including life, career, health, academic coaching and more.<\/p><p dir=\"ltr\">If you're struggling with your mental health, reach out to us today for the support you deserve. There is no shame in asking for help, and the impacts of receiving care can have a profound effect on your quality of life<\/p><\/div><div class=\"thrv_wrapper thrv_text_element\"><h2 class=\"\" data-css=\"tve-u-18e781d3679\">Final Thoughts<\/h2><p dir=\"ltr\">The stigma surrounding men's mental health has had a profound impact on the way men see their mental and emotional wellness for a long time. Standing up to this stigma and acknowledging that not only is there no shame in seeking help but that when you do, you can significantly improve your own life is critical to combating stigma.<\/p>At PsyVitalit\u00ef, we're committed to reducing the shame and isolation men feel when they experience poor mental health. We want men to seek help when they need it and live the life that they deserve. If you need help for your mental and emotional help, or you're worried about a male friend or family member,<a href=\"https:\/\/psyvitaliti.ca\/contact-us\/\"> contact us today<\/a> for more information on our services.<\/div>","tve_custom_css":"@media (min-width: 300px){:not(#tve) [data-css=\"tve-u-1798c6fe294\"] { color: rgb(0, 173, 188) !important; --tcb-applied-color: rgb(0,173,188) !important; --tve-applied-color: rgb(0,173,188) !important; font-size: 20px !important; }[data-css=\"tve-u-1798c7173dc\"] { margin-top: 0px !important; padding-top: 0px !important; padding-bottom: 0px !important; margin-bottom: 10px !important; }[data-css=\"tve-u-1798c7173df\"] { padding-bottom: 4px !important; }[data-css=\"tve-u-1798c7173e0\"] { --tcb-local-color-icon: rgb(0,173,188); --tcb-local-color-var: rgb(0,173,188); --tve-icon-size: 18px; }:not(#tve) [data-css=\"tve-u-1798c7173e0\"] > :first-child { color: rgb(0, 173, 188); --tve-applied-color: rgb(0,173,188); }[data-css=\"tve-u-1798c7173e1\"] { padding-bottom: 4px !important; 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