“MEN-tal” Health
Finding the “Men” in Mental Health
For many men in the UK and the world, the journey toward improved mental health starts with an unspoken internal struggle—often alone. From this emotional pain, addiction, or overwhelming distress, seeking help can feel like weakness. But it is actually true strength. It's the first step toward reclaiming our lives back from outdated values and beliefs.
Why the Hesitation to Seek Help
Men are significantly less likely than women to access mental health services in the UK. Many are taught from a young age to man up, get over it, stop complaining and avoid appearing vulnerable. This cultural conditioning leads to:
Suppressed emotions, leading to explosive anger or emotional numbness when it needs to escape.
High-risk behaviours to cope, such as substance abuse or reckless behaviour including drinking and driving, fighting and gambling.
Delayed help-seeking, often waiting until a crisis point (e.g., addiction, relationship breakdowns, or suicide ideation). Even then, some men may still avoid seeking help.
Mental health stigma among men is persistent due to social conditioning and gender typing. The fear of being labelled "weak" or "unstable" often stops them from reaching out, even when they need it most.
The Benefits of Good Mental Health
Improving your mental health is similar to an athlete that exercises to keep in peak fitness not just to fix a physical health problem. Mental health management is not just for those with mental illness, it’s for improving your life including:
Better relationships – deeper emotional connection with family, friends and colleagues.
Increased self-esteem – knowing your worth, even in hard times. A more stable sense of self.
Improved physical health – reduced blood pressure, better sleep, and less pain.
Improved resilience – the ability to face life’s challenges without reaching a breaking point.
A clearer mind – better decision-making, focus, and motivation.
Good mental health isn’t just about feeling “okay”—it’s about thriving in your life, not just surviving.
Simple, Evidence-Based Tips to Get Started
Mental health for men does not have to mean sobbing on a psychologist’s couch or 30-minute meditations. It is recommended to start with smaller daily goals that can become a new routine. Here are practical, evidence-based ways men can start improving their mental health today:
1. Start with Movement
Physical activity is a powerful antidepressant. Aim for at least 20-30 minutes of walking, cycling, or any preferred movement each day. We as men also love our sport which is a great place for us to start. It offers physical and social benefits!
2. Talk to One Trusted Person
Even just saying “I’ve been struggling lately” to a friend, partner, or sibling who does not prescribe to strictly masculine ideals. Vulnerability is strength in disguise. Even just a bi-weekly catch up with a trusted friend checking in with each other is a great start. You do not need to start with talking about a problem, rather building a great routine for times when you will need support.
3. Reduce Substances Slowly and Safely
If you’re using alcohol or drugs to cope, acknowledge the pattern without shaming yourself. It has helped you to cope thus far and that is okay. Now it’s time to replace it with a healthier coping mechanism. Speak to your GP or a professional about a plan to reduce and seek support.
4. Try a Daily Routine
Men often benefit from structure. Try waking up and going to bed at the same time, eating regular meals, and setting a small goal each day (like doing the dishes or going outside). Ensure you are also drinking your 2 litres of water a day!
5. Practice Breath-Based Grounding Techniques
Box breathing (in for 4, hold for 4, out for 4, hold for 4) can ease panic and overthinking. There are many mindfulness and grounding techniques out there. Keep looking until you find the ones that work for you! Here are some resources to start with:
Healthline:
https://www.healthline.com/health/grounding-techniques#physical-techniques
Mayo Clinic:
Creating a Supportive Environment
Sometimes, the biggest mental health shift comes not from within, but from the world around us.
For Men
Spend time in nature – Green spaces reduce anxiety and help with addiction recovery. Try stepping barefooted onto grass and feel the difference after 5 minutes.
Join a group – Whether it’s a men’s support group, fitness class, or hobby club, being around others with shared goals helps fight isolation.
Limit screen time and news exposure – Especially before bed.
For Family & Friends
Don’t force a conversation – Instead, let him know you're there when he's ready to talk or just to do something.
Avoid shame or blame – This creates emotional shutdown as well as other negative responses such as anger. Use calm, open-ended questions like: “How are you managing today?”
Celebrate small efforts – Affirm progress, even if it's something simple like cutting down on drinking for a day.
Encourage professional help – Help him book a session or accompany him to the waiting room if needed. Sharing your own positive experiences with therapy or other mental health resources also is a great help.
Why We’re Talking About This Now: Men’s Mental Health Month
June is Men’s Mental Health Month, a time dedicated to raising awareness of the silent battles many men face every day. It’s also a call to action—for men to open up, for families to listen without judgement, and for society to create safe spaces for healing.
How You Can Help:
Share this blog with someone who might need it.
Educate yourself about male suicide prevention and addiction support.
Talk openly about mental health in your circles—at work, at home, or in the pub.
Let’s stop using phrases like “man up,” “get over it,” “it’s no use complaining” and other similar terms. Even if said in jest, the impact it has on our men and boys is long lasting.
Reward men and boys for speaking up when they do. Do not rush to give advice or prescribe them solutions- just start by supporting and thanking them for opening up to you.
Brandon Kayat Psychology: Here to Support You
If you or a loved one in South Wales are struggling, Brandon Kayat Psychology offers private, confidential support including treatment tailored to men’s needs. We understand that asking for help can feel difficult—but it’s also one of the most courageous and transformative steps you can take.
True strength and courage is being vulnerable in a world that is still is learning about men’s mental health. It’s being the first example in a young man’s life of the importance of our mental health. We all deserve it.
Useful Links & Resources:
