Supporting Men’s Mental Health

Mental health challenges affect people from all walks of life, but for many men, reaching out for help can feel especially difficult. Societal pressures, outdated ideas of masculinity, and fear of judgment often prevent men from speaking up.

Phrases like “man up,” “don’t be soft,” or “boys don’t cry” send the message that men should always be strong, self-reliant, and never show vulnerability.

Unfortunately, these ideas can make men feel like they have to face their struggles alone. While awareness of men’s mental health has increased in recent years, we still have a long way to go in creating a culture where men feel comfortable seeking help without fear of being judged.

Cultural expectations surrounding masculinity can be a significant barrier when it comes to seeking help. Many men feel the weight of societal pressures to “tough it out” and suppress their emotions. As a result, they may downplay their struggles, even when they’re feeling overwhelmed.

Research shows that over half of men across the globe feel societal pressure to remain emotionally strong, even in the face of hardship. This pressure can make it difficult to talk about mental health, and many men are hesitant to reach out for help because of the fear of being seen as weak or vulnerable.

The Reality of Men’s Mental Health

The statistics paint a stark picture of the impact these pressures can have on men’s lives:

• Suicide Rates: Men are far more likely to die by suicide than women, with middle-aged men particularly at risk. In many countries, men make up nearly 75% of all suicide deaths (World Health Organisation, 2022).

• Help-Seeking Behaviour: Men are less likely to seek mental health support. On average, only around one in three men experiencing mental health challenges will reach out for help.

• Substance Use: Many men turn to alcohol or other substances to cope with stress and emotional pain. Worldwide, men have higher rates of alcohol dependence than women, often using it to self-medicate (World Drug Report, 2021).

These figures highlight just how important it is to break down the stigma surrounding men’s mental health and to provide more accessible and supportive resources.

It’s easy to feel isolated when you’re struggling, especially if you don’t know how to talk about it. But hearing real stories can help men realise that they’re not alone—and that asking for help is actually a sign of strength, not weakness.

Take Tom, for example. He’s a father of three who had always been the “go-to guy” for his family and friends. When he began feeling depressed, he kept it to himself, believing it was his responsibility to “hold everything together.” It wasn’t until his wife encouraged him to seek help that he began his journey towards mental well-being. Today, Tom is open about the importance of looking after his mental health. “If I hadn’t reached out, I’m not sure where I’d be now,” he says. “Admitting I was struggling was hard, but it was the best thing I’ve ever done—for myself and for my family.”

Tom’s story is one of many that often go unheard. By sharing our experiences, we can help other men see that they’re not alone—and that reaching out for help is an act of courage and self-care.

How We Can Support Men’s Mental Health

So, how can we better support men in taking care of their mental health? Here are some ideas:

Encourage Honest Conversations: Talking openly about mental health, whether at work, in social circles, or at home, can help normalise the conversation. Campaigns like RUOK? Day and Movember have done great work in raising awareness, but it’s vital that we continue these discussions year-round. The more we talk about mental health, the less stigma there will be.

Make Mental Health Services Accessible: It’s essential that men have easy access to mental health support, in a way that feels comfortable for them. Services like online therapy and workplace Employee Assistance Programmes (EAPs) can make it easier for men to get the help they need without the pressure of traditional settings. These services offer a more accessible, often less intimidating alternative for those who may be reluctant to seek help.

Promote Healthy Coping Mechanisms: Many men turn to substances like alcohol to cope with stress. But there are healthier ways to manage mental health, like physical activities or sports. Activities that combine physical exercise with social interaction—like sports leagues or group fitness classes—offer men a way to connect and talk openly while also improving their mental health.

Build Peer and Community Support Networks: Sometimes, the best support comes from people who understand what you’re going through. Groups like Men’s Sheds have shown that men often feel more comfortable discussing their challenges in informal, social settings. These groups provide not only companionship but also a safe space for sharing experiences and supporting one another. Online communities like HeadsUpGuys offer similar spaces for men seeking connection and support.

Educate Young Boys and Men About Mental Health: By teaching boys and young men about the importance of mental health from an early age, we can help break the stigma before it takes hold. Schools and youth programmes that focus on emotional well-being can encourage positive attitudes towards mental health and help young men feel more comfortable seeking support when they need it.

The cultural pressures that discourage men from addressing mental health challenges have been around for generations, but change is beginning to happen. As we continue to raise awareness, encourage open conversations, and create supportive spaces, we can help men feel empowered to express their vulnerability and ask for help.

When men feel that it’s okay to talk about what’s going on for them, they not only build their own resilience but also contribute to a society that values mental health for everyone. By breaking down these barriers, we’re creating a future where mental health is prioritised and supported, no matter who you are.