Men’s Mental Health Month: What Men Can Do to Improve Their Mental Health
Jake Newby
| 5 min read
Jake Newby is a brand journalist for Blue Cross Blue...
Key Takeaways
- More than one in five adults in the United States live with a mental illness, yet men are still less likely than women to seek mental health treatment.
- Symptoms of mental health conditions in men can sometimes show up as anger, aggression, restlessness, misuse of alcohol, substances or both.
- Many men are conditioned to avoid vulnerability or emotional conversations, but opening up – even in small ways – can have a meaningful impact.
- Men experiencing persistent sadness, hopelessness, anxiety, anger, sleep problems or emotional numbness should not ignore those feelings, and instead reach out to a trusted friend, doctor or mental health professional.
June isn’t just Men’s Health Month – it’s also Men’s Mental Health Month. Now is a good time for men everywhere to step back and take inventory of their mental health. While conversations around men’s wellness often focus on exercise, heart health or preventive screenings, emotional well-being deserves as much attention as physical well-being.
Mental health challenges are common. More than one in five adults in the United States live with a mental illness, according to the National Institute of Mental Health (NIMH). Yet men are still less likely than women to seek mental health treatment, per the NIMH.
That reluctance can carry serious consequences, as men are significantly more likely to die by suicide than women, according to the U.S. Centers for Disease Control and Prevention (CDC).
Stigma, social pressure and old societal tropes that urge men to “tough it out” or “be a man” can make men reluctant to ask for help or even recognize when they’re struggling.
Men can improve their mental health by taking small, intentional steps to implement repeatable habits into their lives. Here’s how to prioritize your emotional wellness.
Make movement part of your routine
Physical activity is one of the most effective tools for supporting mental health. Exercise can help reduce stress and anxiety, improve sleep and boost mood almost immediately.
The CDC notes that regular physical activity can also reduce the risk of depression and cognitive decline while improving emotional balance and brain health.
That doesn’t mean men need to spend hours in the gym; walking, biking, strength training, swimming or even yard work can make a difference. And for many men, exercise can also provide structure and stress relief during difficult periods. It creates space to decompress, clear the mind and reconnect with the body, which can be especially important during times of burnout or emotional exhaustion.
Build stronger social connections
Mental health struggles thrive – and are often exacerbated – by isolation. One of the most important things men can for Men’s Mental Health Month is stay connected to other people.
Strong social connections can help improve stress management, reduce anxiety and depression and support healthier sleep and lifestyle habits, per the CDC.
When we think about building stronger social connections, our minds might go directly to in-person socialization and spending more time with friends and family. While this is worth prioritizing, building stronger connections can also mean joining a recreational sports league, volunteering, attending a support group or simply checking in with someone regularly by phone or video call.
Many men are conditioned to avoid vulnerability or emotional conversations, but opening up – even in small ways – can have a meaningful impact. Even if it goes against your nature, try to talk honestly about stress, work pressure, parenting challenges, anxiety and relationship struggles with the people in your life. This can help normalize conversations around mental health and remind others they are not alone.
Prioritize sleep and stress management
We have plenty of data that says chronic stress and poor sleep share a bidirectional relationship, one that can take a toll on mental health over time. Irritability, difficulty concentrating, low energy and mood changes are all common signs that stress may be mounting.
The NIMH notes that symptoms of mental health conditions in men can sometimes show up as anger, aggression, restlessness, misuse of alcohol, substances or both and lead to obsessive thinking or compulsive behavior, among other warning signs.
Creating healthier daily habits can help regulate stress before it becomes overwhelming. That may include:
- Setting boundaries with work
- Reducing screen time before bed
- Limiting alcohol consumption
- Practicing mindfulness or meditation
- Spending time outdoors
- Creating a more consistent sleep schedule
Even small changes in routine can improve mood, energy levels and resilience. Try implementing a couple of these habits this week then move on to a couple more the week after that.
Know when to ask for help
One of the bravest, most important things men can do is recognize when they can’t fight their mental battles alone and ask for support.
Therapy, counseling and mental health support services are not signs of weakness – they are tools for managing health, just like seeing a doctor for a physical concern. Early intervention can make mental health conditions easier to treat and improve long-term outcomes.
If you’d like to seek mental health services but don’t know where to start, having a conversation with your primary care provider (PCP) during a preventive care visit to talk about how you are feeling emotionally can help you identify any mental health concerns that may be impacting your physical health. Those who receive care at a Blue Cross Collaborative Care designated physician practice can even be connected to a mental health professional by their PCP, based on their specific needs.
Men experiencing persistent sadness, hopelessness, anxiety, anger, sleep problems or emotional numbness should not ignore those feelings. Reaching out to a trusted friend, doctor or licensed mental health professional can be an important first step.
If someone is in crisis, help is available. Men can call or text the 988 mental health crisis hotline, or find support through Blue Cross Blue Shield of Michigan and Blue Care Network, which can help members find an in-network mental health professionals by calling these behavioral health access lines:
PPO: Behavioral Health Access Line | 1-800-762-2382
A free and confidential resource that’s just a call away when you need immediate support. Behavioral health professionals answer, 24/7.
HMO: Behavioral Health Access Line | 1-800-482-5982
Connect with a behavioral health clinician if you need help finding a mental health or substance use provider. Behavioral health clinicians are available for routine assistance from 8 a.m. to 5 p.m., Monday through Friday. For urgent concerns after hours, clinicians are also available 24 hours a day, seven days a week.
Photo credit: Getty Images
