Men’s Mental Health

Overview

Why is men’s health important? 

The challenges of being a male in today’s society may go unnoticed at times due to higher levels of stigmatization amongst men undergoing mental duress. Due to differences in how men present symptoms; there may be higher levels of underdiagnosis as well. Cultural expectations for men emphasizing emotional toughness, self-reliance and stoic attitudes may create barriers of entry and social expectations from peers/family may additionally cause trepidation to ask for help. In fact, men are 3 to 4x more likely to die from suicide than women, more likely to use alcohol/drugs to cope, and exhibit externalizing disorders such as ADHD, antisocial personality disorder and general aggression. In general, men tend to have more severe symptoms and a poorer prognosis than women.  

Common Mental Health Challenges in Men

• Men are less likely to seek help for depression or emotional issues which may partially explain elevated suicide levels (men make up 75-80% of suicides worldwide).  
• Men often turn to risky behaviors such as drugs/alcohol, gambling, pornography to ‘mask’ underlying mental health issues (which end up exacerbating them in the long-run). 
• Men, especially those in high-risk occupations, are more likely to experience PTSD and experience aggression or emotional numbing.  
• Men have earlier onset of mood disorders such as bipolar disorder and schizophrenia which can lead to academic/occupational problems and social withdrawal.  
• A specific type of body dysmorphic disorder called muscle dysmorphia is common amongst men leading to low self-esteem, severe anxiety and risky physical health (steroids, excessive exercise).
•   Men are more likely to experience alexithymia which is characterized by difficulty in recognizing and expressing emotions. This may make it additionally challenging for men to recognize when they are undergoing distress. 

Barriers for Men Seeking Help

• Research notes that men often wait longer than women to seek help, allowing symptoms to strengthen and intensify. Men may be reluctant due to cultural beliefs on independently handling one’s problems and fear of recusal such as professional reputation or job security.  

• Men more often internalize mental health problems which lead to withdrawal, aggression and alcohol/substance use. Men more often mask underlying issues which can complicate seeking treatment.  

• Growing body of research which suggests higher levels of screen time amongst younger men; particularly towards video games.  

• Structural barriers such as time constraints due to life demands, being primary earners for one’s family and lack of awareness/accessibility that mental health services are available for men.  

• Men may perceive traditional forms of therapy as ineffective or feminine; preferring more practical approaches such as physical exercise, medication, etc. These can be helpful but may not address underlying psychological issues.  

• Larger barriers may include loss of identity as men have shifted from traditional roles, lower educational levels amongst men (boys are more likely to have academic issues and drop-out than women) and occupational preference (men prioritize entering workforce earlier than women).  

7 Tips to Improve Men’s Mental Health

Tips Improve Their Mental Health

1. Talk About Your Feelings

Men are often socialized to keep emotions bottled up, leading to stress and emotional exhaustion. Sharing how you feel with someone close to you—a friend, partner, or therapist—can be incredibly liberating. Talking doesn’t make you weak; it helps you process your emotions and gain perspective.

Action Step: Start with small conversations. You don’t need to have deep emotional talks every time, but simply being more open can gradually help you feel less isolated.

2. Exercise Regularly

Physical activity is great for your body and your mind. Exercise releases endorphins, the brain’s feel-good chemicals, which can reduce stress, anxiety, and symptoms of depression. Whether you lift weights, run, or practice yoga, moving your body will improve your physical and mental health.

Action Step: Aim for at least 30 minutes of physical activity 3-5 times weekly. Pick something you enjoy so it doesn’t feel like a chore.

3. Prioritize Rest and Sleep

A good night’s sleep is vital for your brain to recharge. Chronic sleep deprivation is linked to anxiety, depression, and other mental health issues.

Action Step: Set a consistent sleep schedule, aim for 7-9 hours of sleep per night, and create a wind-down routine to ease into rest.

4. Engage in Mindfulness or Meditation

Mindfulness practices, such as meditation or deep breathing exercises, can help men manage stress, reduce anxiety, and improve focus. Mindfulness involves paying attention to the present moment without judgment, freeing you from negative thoughts that lead to stress and worry.

Action Step: Start small with 5-10 minutes of meditation or deep breathing daily. Apps like Headspace or Calm can guide you through simple mindfulness practices.

5. Build a Strong Support Network

Social connection is vital for mental well-being. Men often prioritize their independence, but leaning on a support system—friends, family, or a community group—can reduce feelings of loneliness and provide a buffer against stress.

Action Step: Reconnect with old friends or join a group that shares your interests. Online communities can also be valuable if you find it difficult to meet people in person.

6. Challenge Toxic Masculinity

Traditional ideas of masculinity often discourage men from showing vulnerability, asking for help, or expressing emotions. Challenging these stereotypes can free you from the burden of constantly having to appear strong or invulnerable. It’s okay to feel, to express pain, and to seek support when needed.

Action Step: Reflect on your beliefs around masculinity. Are there areas where societal pressure is holding you back from caring for your mental health? Work on unlearning those ideas and replacing them with healthier ones.

7. Seek Professional Help

There’s no shame in asking for professional help. Therapy can provide a safe space to explore your emotions, manage stress, and address deeper issues like anxiety, depression, or trauma. Many men benefit from counseling or therapy, finding it a valuable tool in maintaining their mental well-being.

Action Step: If you’re struggling, don’t hesitate to contact a therapist or counselor. Many resources, including online platforms, make it easier to connect with professionals.

Additional Help

If you suspect yourself or a loved one shows signs of Autism Spectrum Disorder, it is highly encouraged to seek a diagnosis. This can help provide them with access to appropriate support and services.

To request an appointment with a provider, fill out this form.

Resources for Men’s Mental Health

Men and Mental Health – National Institute of Mental Health (NIMH) (nih.gov) 

Men’s Mental Health | Anxiety and Depression Association of America, ADAA 

Authors

This webpage has been created and reviewed by Dr. Syed Rizvi and Dr. Bracey Dangerfield.