Men’s Mental Health Month is a critical time to address the mental health struggles often overlooked among men and boys. Although mental health issues affect everyone, men face unique cultural, societal, and personal challenges that can prevent them from seeking the support and treatment they need.
While mental health stigma is beginning to shift, men are still statistically less likely to seek help, more likely to die by suicide, and often experience their symptoms differently than women. Promoting dialogue, sharing resources, and designing workplaces, communities, and campaigns that address mental health challenges honestly, inclusively, and effectively can literally save lives.
The Concerning State of Men’s Mental Health
Life today is stressful, and that stress can have a negative impact on our mental health. Six million men are affected by depression annually. That serious problem is compounded by the fact that men commonly keep their mental health challenges to themselves. One study found that 49% of men feel more depressed than they are willing to admit to their friends and family.
That reluctance to talk about their mental health also means, in many cases, that men suffering from depression don’t get the behavioral health services they need. As a result, their condition can worsen, with tragic consequences. Men are nearly four times more likely to die by suicide than women. Men in racial and LGBTQ+ subgroups may face even more mental health stigma, increasing their hesitancy about seeking care.
Barriers to Seeking Help
There are several reasons men don’t seek help for their mental health challenges. Understanding them can help men overcome their reluctance.
The Masculinity Myth
The U.S. has a notoriously “tough guy” culture. We’re a country founded by strong-willed people who, not too many generations back, had to overcome countless challenges as they sought to put down roots here. That pioneer spirit can be positive in many ways. However, it also has its drawbacks regarding mental health generally and men’s mental health specifically—especially when it evolves into toxic masculinity.
Boys and men fear being viewed as “weak” or “helpless,” perhaps more than they fear anything else. They also don’t want to be seen as a “burden” to the people in their lives. Their friends and families would never view them that way, of course, but the concern that loved ones will have a negative view of them can be paralyzing.
A Loss for Words
Men also tend to lack the vocabulary for expressing their emotions. That’s unsurprising, given that they live their lives convinced they never should or will talk about their feelings. Unfortunately, when a mental health challenge develops or intensifies, and they might be willing to discuss it, they don’t know how to start or conduct the conversation, which only deepens their feelings of helplessness.
Unbalanced Outreach
Another barrier to seeking care is that men have historically been underrepresented in mental health campaigns. Perhaps as a reflection of society’s embrace of the tough guy image, behavioral health organizations have typically skewed their outreach toward women. That discrepancy hasn’t gone unnoticed. Men see ads encouraging girls and women to seek help, and it reinforces the stereotype that mental healthcare isn’t for them.
Mental Health Tips for Men
Despite the sobering men’s mental health statistics and unhelpful societal pressures, there is reason for hope. Men and the people who love them are increasingly recognizing how critical it is to address mental health challenges.
How can men be proactive about their mental and emotional health? Here are some actions you can take:
- Get moving. Physical activity can have a positive impact on your mental health. Exercise increases the release of “feel good” endorphins that function as natural painkillers and mood elevators. It also stimulates the production of neurotransmitters, such as serotonin, norepinephrine, and dopamine, which are essential for regulating mood, sleep, and cognitive function. On the other hand, regular exercise can reduce the levels of stress hormones like cortisol and adrenaline. Physical activity can also serve as a form of “meditation in motion,” providing a helpful temporary distraction from your negative thoughts and emotions. This isn’t to say you should ignore those feelings, but stepping back from them a bit can give you a better perspective on how they are affecting you.
- Get outside. Research has shown that spending time in nature can significantly reduce stress hormone levels. The Japanese practice of “forest bathing” is an excellent example. Being outside in a peaceful setting can lower your blood pressure, heart rate, and muscle tension, promoting relaxation and enhancing your ability to remain objective about the challenging issues in your life. Sunlight can also help regulate our circadian rhythms and reduce the effects of seasonal affective disorder (SAD). In addition, research suggests that spending time in natural environments allows our brains to recover from so-called “directed attention fatigue,” which results from prolonged periods of intense focus that we experience in our work and even some of our recreational activities, such as gaming.
- Practice your emotional vocabulary. Rather than reflexively responding to questions about your mental and emotional wellness with “I’m fine,” experiment with more honest and descriptive statements like “Work is a little overwhelming right now.” Admitting that you’re stressed or depressed doesn’t mean that you’re letting those feelings define you. In fact, voicing your concerns is an excellent first step toward addressing them.
- Develop a habit of checking in with trusted friends or a mentor. This can be as simple as a five-minute conversation. However, if you or your friend have issues you want and need to talk about, checking in can open the door to longer, more therapeutic discussions that benefit you and them.
- Incorporate mindfulness and stress management into your daily life. It’s common to believe that managing our stress effectively requires disrupting the normal flow of our lives. However, it doesn’t have to. For example, you can practice mindfulness anywhere and anytime, meaning bringing your full attention to whatever is happening right now without judgment. Try this: The next time you wash your hands, pay attention exclusively to that activity. Note the water temperature, the slippery feeling of the soap on your skin, the sound of the water coming out of the faucet and splashing into the sink, etc. As your mind passively absorbs those sensations, it’s not consumed with fears, regrets, etc. You can have that same experience sitting at your desk, driving your car, or eating a meal, with every episode having a positive impact on your mental health. Breathing exercises, positive visualization, and other practices are equally valuable and completely portable.
- Rethink what strength looks like. One of the ironies of the tough guy, can-do persona is that we allow boys and men to believe that the one thing they can’t overcome is their fear of being vulnerable. In other words, “You can do anything… except talk about your feelings. That’s too difficult.” A much healthier approach as a man is to acknowledge to yourself, “Yep, I’m uncomfortable discussing my feelings. But I refuse to be dominated by that fear.” Or, said another way, “Hold my beer. We’re having this critical conversation right now!”
Keep in mind that while there are many steps you can take on your own to manage your mental health, you don’t have to tackle that challenge alone. Awareness of and transparency about men’s mental health issues have increased dramatically in recent years. So has the availability of mental health resources.
Positive Trends in Men’s Mental Health
The good news about men’s mental health statistics and attitudes today is that more organizations and individuals than ever before are shining a spotlight on the need to be open and honest about mental health challenges. Websites like HeadsUpGuys.org, TheManKindProject.org, and ManTherapy.org, among many others, are breaking the stigma around men and mental health challenges in creative ways and encouraging men to seek help when they need it.
The list of influencers and celebrities who are raising awareness about men’s mental health issues is long and includes names like Dwayne Johnson, Jonah Hill, and Prince Harry. Men’s mental health messaging is also increasingly prevalent at gyms, in sports leagues, and even from the U.S. military. These programs and initiatives are reaching a broad audience and helping men find the courage to take action and get assistance. There are also countless books, apps, and platforms focused on men’s mental health, as well as online forums like Reddit’s r/MensLib and Discord groups.
The result of these positive influences is that entrenched attitudes about men’s mental and emotional health are slowly changing for the better.
Men’s Mental Health: How Workplaces and Brands Can Help
Changing long-held attitudes about men and their mental health challenges requires a collaborative effort. Companies can play an important role in both their workplaces and how they portray their brands.
For example, organizations can include mental health messaging in their employee wellness plans. They can also encourage work-life balance and normalize asking for help.
In addition, they should create mental health campaigns for men that speak to the issues in nuanced and authentic ways. This includes avoiding tired, tough-guy clichés and hyper-masculine language.
Prioritizing Men’s Mental Health in June and All Year Long
Men’s Mental Health Month reminds us of the importance of speaking up, showing up, and supporting the people around us—especially when they’re struggling silently. Whether you’re a brand, a healthcare provider, a friend, or a man navigating your own journey, being part of the solution can start with something as simple as a conversation.
Let’s keep making space for vulnerability, strength, and healing—in June and throughout the year.
