Mental health is a fundamental aspect of your health and wellbeing. Societal expectations and stereotypes however can sometimes discourage men from expressing their feelings or seeking help when they need it.
Seeking help for mental health is a sign of strength and courage, and is part of practicing self-care. In this article we cover steps men can try to help empower themselves and adopt healthy ways to cope with everyday challenges.
Grow your self-awareness
A good place to start is learning to develop your self-awareness. This involves the ability to recognise your thoughts, feelings and behaviours, and how they affect others. Experiencing feelings such as sadness, stress or anxiety and acknowledging them is a crucial part of managing them. It can be practiced through journaling, meditation, and talking with others who understand you deeply.
Reach out and connect with others
Don’t hesitate to reach out to friends, family members, colleagues or other trusted people for support. Building a strong support network is vital for mental wellbeing, and sharing your thoughts and feelings with someone you trust can provide relief and a different perspective on the challenges you’re facing.
Manage the stresses in your life
Stress is a common trigger for mental health issues and developing effective stress management techniques can be a game-changer. Although it may not feel like it at the time, how you respond to stressful situations is largely under your control. It’s important for you to build your mental resilience to stress by using healthy coping mechanisms – such as some of the suggestions in this article.
Stress at work is also something to address. This may involve adopting a better work-life balance, speaking to your line manager about how you are feeling, or reaching out to support from services such as an employee assistance programme (EAP).
Set realistic goals
Set positive and achievable goals for yourself, breaking down larger tasks into smaller, manageable steps. Make sure you celebrate your accomplishments, no matter how small they may seem. Achieving your goals can boost your self-esteem and sense of purpose.
Try to live healthily
A healthy lifestyle can significantly improve your mental health. Try to make sure you keep physically active, eat healthily and prioritise good quality sleep. Collectively these lifestyle choices can greatly enhance mood, energy levels and cognitive function.
Embrace hobbies and interests
Engage in activities and hobbies that bring you joy and fulfilment. Whether it’s playing a musical instrument, painting, gardening or playing a sport. Dedicating time to your passions can be an effective way to reduce stress and boost your mental wellbeing.
Practice self-compassion
Men often place high expectations on themselves, which can lead to self-criticism and increased stress. Practice self-compassion by treating yourself with the same understanding and patience you would offer a friend facing similar challenges – and try to be kind to yourself.
Seeking professional help
Sometimes, self-help strategies may not be enough, and that’s perfectly ok. If your mental health is impacting your day-to-day and is not getting better consider making an appointment with your GP. From there, they will be able to listen and offer you different types of treatment options, such as CBT or counselling. If you have access to an employee assistance programme (EAP) this confidential service can also help to refer you onto support.
Further support
Movember – the international men’s health movement.
Mind – the leading mental health charity.
Samaritans – for when you need someone to talk to.
NHS Helplines – to access professional support local to you.
NHS Scotland – mental health support.
Every Mind Matters – resources to support your mental wellbeing.
Mind Out – LGBTQ+ mental health support.
This information was published November 2023.
