Mental health is just as important as physical health, yet many men struggle in silence. Research shows that men face just as many mental health issues as women do –– including stress, anxiety, and even suicidal thoughts –– but less than a quarter seek help. This is often due to stigma, fear, and outdated ideas about masculinity. 

Improving your mental health can start small: It can be as simple as taking time for self-care after work, or talking to a friend about how you’re feeling. 

Below are some strategies to help you put your mental health first, better manage stress and nurture your emotional well-being. And if you’re feeling overwhelmed, consider reaching out to a mental health professional for support.

Here are some Microsteps to try to support your mental health:

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Replace “I have to handle this alone” with “Asking for help is a sign of strength”
This small but powerful mindset shift allows you to normalize talking about your struggles. Try reciting it aloud when you catch yourself keeping things bottled up.

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Make plans with a friend after work today.
Nurturing your social relationships is a key part of both mental and physical health. Make time for regular face-to-face interactions with friends and family members, and reach out to others to check in.

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Ask yourself: “What word describes how I’m feeling right now?”
Naming your emotion—even briefly—can help you acknowledge it and take the next step toward managing it. You can start by journaling your feelings or confiding in a trusted friend.

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Choose a hobby you enjoy and make time for it on your calendar.
Whether it’s cooking, gardening, reading, travel, sports, or simply watching TV or movies, making time for activities you enjoy is a great way to connect with yourself. 

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Swap “I’m fine” for something more honest.
The next time someone asks how you are, experiment with answering just 10% more honestly. Even a small shift can create space for real connection.
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Write down one thing that’s been weighing on you.
Getting thoughts out of your head and onto paper (or your phone) can give you distance from rumination and help you see your concerns more clearly.
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Turn off notifications for an hour.
Digital overwhelm can fuel stress and distraction. Give yourself a short window of calm by silencing non-urgent pings and focusing on something restorative.
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Move your body, even briefly.
Whether it’s a few push-ups, a walk around the block, or some light stretching, physical movement can release tension and reset your mood.

Watch or listen to something that makes you laugh.
Laughter lowers stress hormones, boosts mood, and helps shift emotional perspective—plus, it’s easy to access and requires zero explanation.

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