TOP 10 Mental Health Tips for Men

How do you know if you have good mental health? How can you achieve it if you don’t? The answer to the first question varies from person to person, but you can figure out your own answers with the help of a qualified psychologist. The second question, however, has more of an answer that may surprise you—and it all begins with finding the right routine and improving your self-care habits. Find out how men can achieve better mental health with these 10 helpful tips on men’s mental health care!

1) Stay physically active

Research shows that staying physically active can have a positive impact on mental health. It improves mood, sleep and outlook on life. You don’t need to train like an athlete or even get out of breath; aim for 30 minutes of exercise a day. If you’re not sure where to start, check out these tips from our Men's Health nutrition advisor Alan Aragon. He recommends short bouts of activity spread throughout your day: I recommend 10-minute blocks in which you walk briskly at about 3 miles per hour, rest for 2 minutes, then repeat five times (total workout time: 35 minutes). To make it easier to remember, just do five sets of two-minute intervals with one minute between each set. This will help prevent injury and is a good way to monitor your heart rate during exercise.

2) Eat well

Good food, in abundance, is key to good mental health. Men’s bodies are larger than women’s on average, and so it takes more calories to power them; focusing on eating a balanced diet that's heavy on fruits and vegetables will help you get enough calories and nutrients. And avoid skipping meals: Not only does a skipped meal make your blood sugar crash, but when you don't eat breakfast (which many people don't do consistently), it can take more time for your body to ramp up your metabolism after a workout--so you're less likely to burn calories throughout your day. That said, if you have an irregular schedule or work odd hours, planning ahead can be tricky. If you know there won't be food available at certain times of day—for example, if you know your lunch break falls during a meeting—bring something small like nuts or an energy bar with you so that if hunger strikes while you're away from home or office kitchens, you'll have something on hand to tide yourself over until dinner.

3) Sleep well

Sleep is important, especially when you’re trying to achieve a better mental state. Not getting enough sleep can make it hard to focus, be productive and have a positive attitude. Aim for about eight hours of shut-eye each night, but always check with your doctor first if you think you’re not getting enough rest. Try using some natural remedies or changes in diet or exercise to help improve your sleep hygiene. Here are five steps toward better men's health 3 Steps Toward Better Men's Health: Get enough sleep. Sleep well every night to ensure that you wake up feeling refreshed and ready to tackle whatever life throws at you during your day. Eating right will also help you get more out of your slumber—here are seven foods that promote healthy sleep. Exercise regularly. Physical activity helps reduce stress levels, which in turn can make it easier for you to fall asleep at night and stay asleep throughout the entire duration of your rest period (not just when drifting off). So get moving! Be sure to consult with a physician before starting any new fitness routine, though—especially if sedentary habits have caused pain or injury in previous years.

4) Avoid Alcohol

Research is pretty clear that men who have three or more drinks per day (think about what a drink means for you) are at a higher risk of depression and anxiety. Alcohol use can also exacerbate symptoms of mental illness and make it harder to treat them. If you struggle with mental health issues, do everything you can to limit alcohol consumption, or eliminate it from your life entirely. You'll be healthier in body and mind as a result. And while we're on the subject...

The World Health Organization recommends that men consume no more than two alcoholic beverages per day. Women should limit themselves to one drink per day. It's important to remember, though, that drink refers only to alcoholic beverages—not other sources of alcohol like beer or wine coolers. So when you read labels, look out for terms like alcohol, beer, wine, and so on. They all count toward your daily intake! And if you're thinking about having another drink before dinner tonight, remember: The liver processes one standard drink an hour. If you’re planning on two drinks in an hour, stick with just one.

5) Talk about your feelings

Men are typically taught to bottle up their feelings and to not show vulnerability. This can lead to a whole host of emotional issues, such as stress, depression and anxiety. If you're looking to be healthier mentally, it's important that you talk about your feelings—and seek professional help if necessary. According to Men's Health magazine, men are less likely than women (7 percent versus 20 percent) to seek mental health treatment in general; however, men suffering from alcohol- or drug-related problems seek treatment at almost double rates of women. Speaking about your feelings can help you improve your mental health; bottling them up won't help anyone. So take control of your emotions and talk about what's bothering you. It'll do wonders for your overall well-being.

6) Manage stress

It can be easy to forget that men are just as susceptible to stress as women. In fact, according to research from Harvard Medical School, more than 80 percent of all physician office visits are due to stress-related problems—not just women's issues. So what's a guy to do? The first step is simple: Recognize and accept that life is stressful. Feeling overwhelmed by deadlines or juggling too many tasks? Get in touch with your manager or delegate something you don't have time for. It's also important to remember that not all stress is bad; it can help motivate you when used correctly. If you're feeling burned out, take some time off. Make sure to schedule me time into your day so you can recharge and get back on track. If things still feel overwhelming, consider seeing a therapist who specializes in men's health issues.

7) Know your triggers and avoid them where possible

Everyone is different, but certain factors can trigger depressive episodes. If you experience depression regularly, you may be able to identify some of your triggers and avoid them in order to reduce your risk of relapse. For example, if spending time with friends tends to make you feel better and low periods are often accompanied by social isolation, reach out when you’re feeling down so that people can keep tabs on how you’re doing. That way, they’ll be there for support when it’s needed most. And don't forget that therapy is also a helpful tool for recognizing negative thought patterns that can cause or contribute to depression. Asking yourself why you think and feel as you do can help get at root causes of problems like anxiety and depression. You may even learn new ways to cope with situations that tend to lead to depressive episodes, thereby reducing their impact over time. But remember: Everyone is different! Make sure to talk openly about what helps—and what doesn’t—so that your loved ones know how best to support you during difficult times.

8) Make time for your family and friends

In today’s hectic world, we tend to view our free time as a series of opportunity costs. Instead of wasting an hour on TV, we feel obligated to be productive. But studies show that making time for loved ones is one of the best things you can do for your mental health. If you spend an hour with friends or family and then return home to face that pile of work you put off, it might not feel as if your emotional needs were met—but they were. As long as you’re feeling connected with others and enjoying their company, taking time to recharge is good for your mental health (and happiness). This doesn’t mean you should ditch all responsibilities; rather, it means carving out some alone time in your schedule. Take a lunch break by yourself once in awhile or have dinner with someone other than your significant other every now and again. When possible, say no to requests that will cut into those plans. You won’t regret it later!

9) Don’t be afraid to seek help if you need it

Sometimes it’s not always easy to notice that you need help. It can be difficult to identify when a mental health problem is starting. With men, it can often be even more difficult, as many of us try to man up and not show our vulnerabilities. Take care of yourself by being aware of your mental health and seeing a doctor if you notice any problems occurring. Consider family history: Studies have shown that mood disorders tend to run in families. If you have a parent or sibling with depression or anxiety, having those same conditions may be more likely for you. If so, talk to your doctor about ways to prevent or treat them. Seek out social support: Having someone who understands what you are going through can make all the difference in overcoming mental health issues. If possible, talk with friends and family members about how they can support you during challenging times. Exercise regularly: There are plenty of reasons why exercise is good for overall physical health—but did you know that it also has benefits for mental well-being? Regular exercise releases endorphins into your brain which will improve your mood and reduce stress levels.

10) Realize it's OK to not be OK.

Sometimes, life just sucks. It's normal to feel stressed out, depressed, and angry from time to time—and if you’re a man struggling with mental health issues, you shouldn't be ashamed or embarrassed. Most importantly: it's OK not to be OK sometimes. Keep in mind that emotions are temporary and change is possible. If you're interested in improving your mental health and living a healthier life, use these 10 tips as a starting point. These strategies can help improve your mood right now or support better mental health over time. You don't have to struggle alone; talk with someone who understands, like a spouse or trusted friend. The more open you are about what you're going through, the easier it will be to find solutions.