10 tips for men to take care of their mental health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
If you're a man who's struggling or know a man who's struggling, here’s 10 ways to support your mental health and also support the mental health of the men in your life.
Society tells men from a very young age to “not be a sissy” — which essentially means to not be sensitive and to instead “be tough.” But why shouldn’t men be sensitive? It basically just means you’re being appreciative of other people’s feelings in a delicate way.
Our culture doesn’t always reward men for being delicate though (even though times seem to be changing a bit). And this can make it really hard for men to open up, talk about their feelings, and ask for help when they need it.
So instead, many men feel lonely and turn to unhealthy coping mechanisms like overworking and substance use. But there are ways to help men navigate their mental health and feel more balanced, connected, and in control. Let’s dive in.
What are common mental health challenges men face?
For so many men, the message is clear: don’t complain and just push through hard times. The belief being that if you have enough will power, you can get through anything. But while this may work for a time, it isn’t a sustainable habit for your mental health. This out of touch way of thinking can be very damaging and can lead to a lot of men struggling in silence.
Here are some common mental health challenges men can struggle with, and how they might look different than in women:
Stress and burnout: If a man is in a relationship and is balancing work, family responsibilities, and finances, it can be stressful. Constant go, go, go is an easy recipe for burnout, which can leave a lot of men feeling drained.
Depression: Common signs of depression are losing interest in things you used to like, struggling to get out of bed, and feeling like nothing matters. But for men, this may show up more as irritability and anger.
Anxiety: Anxiety can feel like your mind’s racing with worries that you can’t turn off. It can show up as restlessness and trouble sleeping. And unfortunately a lot of times for men, this anxiety gets brushed aside which can cause these feelings to get worse over time.
Substance use and overdoing it: Some men don’t know where to put their emotions so instead they may turn to drinking, doing drugs, working excessively, or exercising all the time.
Loneliness and isolation: As we get older, our responsibilities only increase, and it can be easy to lose touch with people. For men, this can lead to intense feelings of isolation because many guys struggle to maintain close friendships.
Struggles with identity and self-worth: Losing a job or facing financial issues can trigger a person to feel like a failure and have low self-esteem. But men might feel this even more intensely as sometimes they have a tendency to tie their self-worth to their job and their ability to provide.
How to improve men’s mental health: 10 mindful tips to feel better
When you’re feeling off, figuring out how to make yourself feel better can be overwhelming — especially if you’ve never been given the tools to do it.
To make it a bit easier, we’ve put together some practical tips that can help get you started. No need to overload yourself though. Maybe start with one and build from there.
1. Talk about your feelings (even if you’re not used to it)
Open up to someone you trust like a friend, a partner, or even a professional therapist. It might not come naturally at first, and we get that. But try to remind yourself that getting your feelings out and processing them is a good thing.
Top tip: Sometimes it can help to open up to a friend by saying something like, “I’d like to talk about some personal stuff and I’d appreciate you listening and not ribbing me,” so they know it’s not a time to joke.
2. Move through those feelings (literally)
Physical activity helps to releasee feel good chemicals in your body which improves your mood and reduces stress. It doesn't need to be anything intense. It’s more important that you try to find something that you enjoy and doesn’t feel like a chore so that you have a better chance of sticking with it.
Top tip: Make it easy on yourself and aim for quick and easy exercise. Try going for a 20-minute walk around your favorite spot in town or some simple movement exercises while watching your favorite show (here are seven to try out).
💙 Get an extra mental health boost by listening to our Mindful Walking session with Tamara Levitt on your stroll.
3. Set boundaries with work to protect your mental health
Take breaks at work so that you don’t burn yourself out from stress. Setting boundaries can actually make you more productive in the long run because it can rejuvenate you,giving you an energy boost to tackle the rest of your to-do list. And if you do feel burned out, here are 13 ways to help you recover.
Top tip: After you leave the office, consider turning off work notifications on your phone. You could also put your phone on “Do Not Disturb” if you struggle with letting work bleed into your home life.
4. Practice mindfulness and relaxation techniques
Set aside a few minutes a day to relax and refocus. Deep breathing exercises, guided meditation, and progressive muscle relaxation can all help you to manage your stress better.
Top tip: If you’re new to mindfulness and not sure where to start, try reaching out to a friend who you know meditates. And if no one comes to mind, consider using the Calm app, which can help guide you through easy and simple meditation exercises.
💙 The Mindfulness for Beginners series with Jeff Warren has bite sized meditations to help you get started.
5. Build a strong support system for those tough times
Surround yourself with people who make you feel good and genuinely care about you. Spending time with friends and family can help you combat feeling lonely and isolated.
Top tip: If you’re feeling like you don’t have the biggest support group right now, that’s okay. Consider joining an exercise class at your gym, signing up for a recreational sport league, or getting involved in a community initiative that matters to you. Chances are, you’ll meet people with similar interests and may make a friend or two along the way.
6. Limit alcohol and avoid unhealthy coping mechanisms
Look for healthier outlets like journaling or working out to help you unwind after a tough day instead of alcohol and drugs. These habits can worsen your anxiety and depression over time.
Top tip: If you know that you might be tempted to reach for a drink as soon as work finishes, try scheduling calls with friends after work to help distract you. You could even ask friends to hangout at a coffee spot you love so that you can catch up without the temptation of alcohol.
7. Seek professional help when you need it
Reach out to a professional if you’re finding it difficult to navigate your emotions. There’s zero shame in asking for help. Therapists and counselors are trained to help you work through these big emotions and share tools to help you cope.
Top tip: If you don’t know where to look for a therapist, consider asking a good friend to help with the search or maybe they have a recommendation of someone they (or another friend) has worked with in the past. And if you feel uncomfortable asking a friend, consider looking at an online directory of therapists in your area. You can often search by their specialty areas to find an even better fit.
8. Take time for hobbies and passions
Carve out time for activities that make you happy. They can boost your mood and help you feel more balanced. Whether it’s playing a sport or learning a new skill, doing things you enjoy can really help restore you.
Top tip: If you’ve always wanted to learn Spanish or kick butt in taekwondo, sign up for an intro class. There’s no time like today!
9. Prioritize sleep (and practice good sleep hygiene)
Aim to get 7-9 hours of quality sleep every night. Sleep is your body’s natural reset button, and it’s very important for your mental health.
Top tip: If you struggle to fall or stay asleep, try to go to bed every night at the same time, and do your best to avoid screens at least an hour or two before your bedtime. This can help get you in a better place for quality Zzz’s. (If you’re still finding it difficult, here are six tips to help improve your sleep.)
10. Celebrate small wins
Give yourself a pat on the back for all of your small victories. Recognizing your progress can help you stay motivated and positive.
Top tip: Take a moment to acknowledge yourself (maybe even do a little happy dance) every time you complete a project or just make it through a tough day. You deserve it! And if dancing’s not your thing, maybe throw on your favorite childhood movie that makes you snort-laugh.
10 ways to support men’s mental health journeys
It can be hard to know the exact right words to say to someone when you know they’re struggling. It’s easy to get scared that you might make it worse or offend the person. But if you lead with trying to make the other person feel seen and heard, then you should be more than okay.
Here are ten practical ways you could show your support for the men in your life.
1. Normalize talking about mental health
If you feel comfortable, share your own experiences. Talking openly about your feelings can send the message that it’s okay for them to do the same. Opening with a simple, “How are you really doing?” goes a long way.
Try to avoid judging or dismissing their emotions. Instead focus on letting them know that you’re there to listen without any pressure.
2. Check in regularly
We all like to be thought of. So send a quick text, or call to let them know you’re thinking of them. And try to do this consistently, so they know this is not just a one-off thing.
💙 If you’re wanting to be a better friend but are finding it hard, listen to our Mindful Friendships meditation from the Daily Jay.
3. Model positive behaviors
Lead by example. Show them that you take your own mental health seriously by managing your stress, setting boundaries, and seeking help when you need it. When the man in your life sees that you’re prioritizing your mental wellbeing, it can make it feel that much easier for him to do the same.
If you’re wanting to prioritize your mental wellbeing a bit more, here are 20-plus self care tips you can try.
4. Be patient and non-judgmental
Working through struggles is a process — healing is not always a straight path. So try to be a steady source of support as they move through their journey. Let them know it’s okay to have bad days because we all do. And remind them that you’re still here for them even in the hard times.
💙 Listen to Tamara Levitt’s meditation on Non-Judgement if you sometimes struggle in that department (we all do!)
5. Offer to do healthy habits with them
Healthy habits are great in theory. But they can be harder in practice. So why not make it easier on the man in your life by inviting them to do something with you like go for a walk or cook a healthy meal together. Having someone else to do your healthy routines with can make it so much easier to stick with.
6. Respect their boundaries
Not everyone is going to want help. If this is the case for the man in your life, respect their space. Give them control over the conversation so that when they’re ready, they’ll feel more comfortable opening up.
Try to avoid pushing too hard as you might push them away. Just let them know that you’re available whenever they do need you.
7. Educate yourself about mental health
Take time to learn about common challenges like depression, anxiety, and burnout. The more you know about mental health, the better equipped you’ll be to help the men in your life.
It can also help you to approach these potentially tricky situations with more empathy and confidence.
8. Encourage professional help if appropriate
Sometimes a person needs more than just a friend or a loved one. If the man you’re supporting seems to be struggling significantly, try gently suggesting that they look into seeing a therapist.
This can be overwhelming though so if you’re up for it, maybe consider offering to help them find a therapist to help make the process a little less daunting.
9. Celebrate their efforts
Let them know you’re proud of their efforts, no matter how big or small. Positive reinforcement can motivate them to keep going.
If they’ve started seeing a therapist or made time for self-care, celebrate that. It doesn’t need to be a huge celebration. Even something as simple as a text acknowledging their progress can really go a long way.
10. Be a steady source of support
Let them know they’re not alone by simply being there. Many times we think we need to say something to make someone feel better. But the truth is, sometimes just being there is the best thing we can do.
Our presence can provide comfort and strength, so be the shoulder for them to lean on. And remind yourself to listen without trying to fix anything.
Mental health tips for men FAQs
How do men struggle with mental health?
Struggling with mental health is going to look different for every guy. And there are many ways a man can react when they’re struggling.
A lot of men suppress their emotions which can cause irritability. Some men turn to unhealthy coping mechanisms like overworking or substance use. While for others, depression can be the main way they struggle. This might even come out as anger or frustration rather than sadness or hopelessness. One of the reasons men might react in these ways is because our society raises men to “be tough”.
This kind of outdated thinking can make it really hard for men to ask for help or even acknowledge that they’re struggling.
What are the signs that I might need professional help for my mental health?
We all have ups and downs. But if you find yourself feeling hopeless, thinking about harming yourself, or struggling to get through daily tasks, it might be time to seek professional help.
Therapists can provide great relief and are trained to help you navigate these feelings. They can also help you develop strategies to feel better and get you feeling like yourself again.
If you’re not sure about whether or not you should seek professional help, here are some signs to look for:
Persistent sadness
Lack of motivation that doesn’t seem to go away
Changes in your appetite
Changes in sleep pattern, like you’re sleeping too much or too little
Changes in your energy levels, like feel exhausted no matter how much rest you get
Losing interest in the activities you used to really like
Feeling disconnected from the people around you
How can I encourage a friend or partner to talk about his mental health?
It can feel really nervewracking to bring up your friend’s mental health. The last thing we want to do is offend our friend or force them to go more inward. But try to remind yourself that if you come from a place of genuine care and lead with nonjudgment, you should be okay.
Focus on creating a safe and open environment for your friend. An easy way you could start the conversation is by saying something like, “I’ve noticed you seem a bit off lately — how are you doing?”
Also, let them go at their own pace. If they’re not ready, consider sharing some of your own experiences. This might help them feel less alone. You could also make it clear that they don’t have to go through these feelings alone — you’ll be there consistently whenever they’re ready.
What are some quick mindfulness exercises I can practice during a busy day?
Sometimes you have all the intentions in the world to do a mindfulness exercise but then the busyness of the day gets in the way. So for tough times (or just Mondays,) here are some quick ways you can add mindfulness into your day.
Deep breathing: Try taking a slow, deep breath in through your nose for a count of four, holding it for four counts, and then exhaling through your mouth for a count of six. Repeat this a few times to calm your mind and body. Here are 10 more types of breathing exercises you can try.
Body scan meditation: Try sitting quietly for one minute and bringing your attention to each part of your body. Start with your toes and then move upward to your head. As you go, notice any tension or sensations. This can help you release stress and stay connected to the present moment.
Mindful walking: Try going for a short five minute walk. As you do, focus on the rhythm of your steps, the ground beneath your feet, and the sights and sounds around you as you walk.
How does physical exercise contribute to mental health?
When we move our body, it helps to release feel good chemicals, which are natural chemicals that boost our mood and reduce feelings of stress and anxiety. Exercise also can help to lower levels of cortisol in our body which helps us feel less stressed and more balanced. These chemical benefits are great for our mental health.
Starting to exercise or changing up your exercise routine can be really overwhelming though. So if you’re feeling stressed about where to start, we’ve got you:
If you’re newer to exercise: Try a quick walk, an easy bike ride, or playing a sport you love on a regular basis. Consistent exercise can give you more energy and help you sleep better, which is great for mental wellbeing.
If you want to push yourself and your mind a bit more: Try doing activities like yoga or tai chi, which combine physical movement with mindfulness. These exercises can offer you a double benefit for both your body and mind.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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