November is Men's Mental Health Awareness Month, a time to talk openly about well-being and challenge the stigma that still surrounds the topic. While conversations are becoming more common, many men still find it difficult to discuss their mental health.

Taking care of your mind is just as important as taking care of your body, and these tips can help you get started.

Why men's mental health matters

Societal expectations often pressure men to be strong, stoic, and self-reliant. While these traits can be positive, they can also create a culture of silence where expressing vulnerability is seen as a weakness. This makes it difficult for men to seek help when they are struggling.

Opening up conversations around men's mental health is a crucial step toward breaking down these barriers. Prioritising self-care and seeking support are signs of strength, not weakness. By taking proactive steps, you can build resilience and improve your overall quality of life.

It’s also worth noting that physical and hormonal changes, such as those linked to andropause (sometimes called “male menopause”), can affect mood, energy, and motivation. Understanding these shifts can help men take a more holistic approach to well-being.

Practical well-being tips for men

Improving your mental health doesn't always require grand gestures. Small, consistent habits can make a significant difference. Here are a few simple strategies to incorporate into your daily life for better mental well-being.

Move your body

Physical activity is a powerful tool for mental health. Exercise releases endorphins, which are natural mood boosters, and can help reduce feelings of stress and anxiety. You don't need to run a marathon to feel the benefits.

• Find an activity you enjoy: Whether it’s a brisk walk, a team sport, cycling, or weightlifting, you're more likely to stick with it if you find it fun.
• Start small: Aim for 20-30 minutes of moderate activity a few times a week and build from there. Even a short walk during your lunch break can clear your head.

Pairing regular exercise with healthy eating habits can have an even greater impact. A balanced diet and physical movement together help regulate sleep, improve focus, and boost overall mood.

Fuel your mind

What you eat has a direct impact on your mood and energy levels. A balanced diet supports brain function and can help regulate emotions.

• Eat regular meals: Skipping meals can lead to low blood sugar, which may cause irritability and fatigue.
• Incorporate brain-friendly foods: Foods rich in omega-3 fatty acids (like salmon and walnuts), whole grains, and leafy greens can support a healthy mind.
• Stay hydrated: Dehydration can affect your concentration and mood, so make sure you're drinking enough water throughout the day.

Healthy eating and exercise work hand in hand - fuel your body well so you have the energy to move, and movement will, in turn, motivate you to make healthier food choices.

Prioritise sleep

A good night's sleep is fundamental to mental health. Poor sleep can worsen anxiety and depression, while consistent rest helps regulate mood and improve cognitive function.

• Create a routine: Go to bed and wake up around the same time each day, even on weekends.
• Wind down before bed: Avoid screens for at least an hour before sleep. Instead, try reading a book, listening to calming music, or taking a warm bath.

Good ‘sleep hygiene,’ such as keeping your bedroom cool, dark, and quiet, helps signal to your body that it’s time to rest. Quality sleep restores both your brain and body, helping you better manage stress and emotions.

Practice mindfulness

Mindfulness is the practice of paying attention to the present moment without judgment. It’s a simple yet effective way to manage stress and quiet a busy mind.

• Try deep breathing: When you feel overwhelmed, take a few slow, deep breaths. Inhale through your nose for four counts, hold for four, and exhale through your mouth for six.
• Use an app: Tools like Calm or Headspace offer guided mindfulness meditations that can help you get started. Even a few minutes a day can make a difference.

You might also explore relaxation techniques like yoga, journaling, or simply spending time in nature. Regular mindfulness practice can lower stress hormones and improve emotional resilience.

Connect and communicate

Sometimes, simply talking to others can have a profound effect on mental health. Sharing your thoughts with friends, family, or peers helps lighten emotional loads and reminds you that you’re not alone.

Consider joining supportive communities such as Andy’s Man Club, Men Who Talk, or visiting Men’s Minds Matter for guidance and resources.

For those struggling with suicidal thoughts or in crisis, Papyrus UK offers confidential help and advice, while Movember’s Mental Health hub provides information tailored to men’s well-being.

Embrace your hobbies and interests

Pursuing hobbies and creative outlets, whether it’s cooking, music, gardening, DIY, or sports, offers a sense of achievement and balance. Engaging in activities you love can reduce stress, provide social connection, and boost confidence.

Even setting aside a small amount of time each week for your interests can improve your mood and overall outlook.

Finding mental health support

Sometimes, self-care alone isn't enough, and that's perfectly okay. Reaching out for professional help is a proactive step toward managing your mental health.

• Talk to your GP: Your doctor can provide advice and refer you to mental health services in your area.
• Utilise support charities: Organisations like Mind, CALM (Campaign Against Living Miserably), and Samaritans offer free, confidential support.
• Consider therapy: Talking to a therapist can provide you with tools and strategies to navigate challenges. Many services now offer online sessions, making support more accessible than ever.

If you’re unsure where to start, visiting one of the support networks mentioned above can be a helpful first step toward finding the right kind of help for you.

Take the next step

This Men’s Mental Health Awareness Month, take a moment to check in with yourself and the men in your life. Starting a conversation or adopting a new healthy habit can be the first step on a journey to better well-being.

Remember, taking care of your mental health is an ongoing process, and seeking support is a sign of strength.

At Kaplan, if you have concerns about your well-being or another learner’s, we have a dedicated well-being team that can help provide support and resources, and someone you can talk to in confidence.

If you have a safeguarding concern, you can find more information about our safeguarding team or reach out to safeguarding@kaplan.co.uk.