Content warning: This article discusses suicide. If you or someone you love is in crisis, reach out to the 988 Lifeline for help. This free, confidential resource is available by phone, text, or chat. Talking to someone can save your life.
Even those who do seek help often find it inadequate. Men and stress are deeply intertwined, yet usually go unaddressed due to societal pressures and expectations.
1. Break the Stigma
How you can break the stigma:
- Talk about mental health with trusted friends or family
- Educate yourself on major mental health issues
- Share mental health resources & promote mental health awareness on social media
- Support others who you know are struggling
- Challenge harmful stereotypes
2. Find a Healthy Outlet
Everyone needs a way to manage stress and anxiety. Discovering healthy coping skills can be empowering, whether it’s through hobbies, physical activity, or any other form of relief. Finding a constructive and effective way to process and release pent-up emotions is crucial for overall mental well-being, and it’s a journey worth embarking on.
Ideas to provide a healthy outlet:
- Find a hobby
- Get physical — running or biking are both great ways to relieve stress
- Journal to process your emotions
- Volunteer
- Learn a new skill or craft
3. Prioritize Physical Fitness
How you can prioritize physical fitness:
- Find a workout routine that works with your schedule so it’s easier to stick to
- Try a variety of workouts and exercises to find something you like — weight training, swimming, and yoga are a few examples
- Join a sports team
- Take a fitness class
- Get outdoors walking, hiking, or running
4. Connect with Other Men
How you can connect with other men:
- Join a men’s club
- Find a men’s support group
- Meet up with male friends or family regularly
- Attend social events where you can meet new friends
- Try to connect with coworkers to have support at work
5. Challenge Unhealthy Masculinity Norms
How you can challenge unhealthy masculinity norms:
- Express yourself openly
- Don’t dismiss other people’s emotions as weak
- Encourage the men in your life to talk about mental health and their Openly and actively reject masculine phrases like” you need to man up” or “boys don’t cry”
6. Seek Professional Help When Needed
7. Focus on Purpose and Goals
Having goals and a sense of purpose is beneficial for mental well-being. Setting personal or professional goals and working towards something meaningful can give you motivation and direction in your journey.
Reflect on long-term goals along the way, and above all, be kind to yourself if you experience setbacks.
How you can set and measure goals:
- Align your goals with your personal values and passions for a deeper sense of purpose
- Set both short-term and long-term personal and professional goals
- Break larger goals into smaller, manageable steps
- Reflect regularly on your progress and adjust goals if necessary
8. Balance Work and Life
How you can balance work and life:
- Create boundaries around your working hours
- Prioritize your personal time away from work
- Schedule time for relaxation
- Spend guilt-free time with friends and family
- Take regular breaks
- Use your vacation days
- Take advantage of mental health days
9. Practice Mindfulness and Gratitude
How you can practice mindfulness and gratitude:
- Start daily meditation
- Do a breathing exercise routine
- Keep a gratitude journal
- Take moments during your day to pause and be present
- Practice mindfulness every day
10. Strengthen Relationships
Strong, supportive, and nurturing relationships are key to mental well-being. They can offer emotional support and reduce feelings of isolation or loneliness in men. Invest in the friendships and relationships in life that give back to you.
How you can strengthen relationships:
- Take the time to communicate with your loved ones regularly
- Show how much you appreciate and support the people around you who are always there
- Address conflict as soon as possible in an empathetic way
- Make time for shared experiences
11. Accept Failure and Learn from It
Although failure is an unavoidable part of life, you don’t have to view it as defeat. Learning to accept the times you fail is an opportunity to improve for personal growth. These experiences help you overcome setbacks and face challenging times in the future.
Failure is a part of life, and learning to accept it is crucial for personal growth. Rather than viewing failure as a defeat, see it as an opportunity to learn and improve. Building resilience by embracing setbacks will help you face future challenges with confidence and a healthier mindset.
Find Strength in Seeking Mental Health Support
While you can use many of these on your own, you should also be able to recognize when you need additional help. Talkspace provides a convenient and accessible way to work with licensed therapists who understand your unique needs from the comfort of your own home.
