One of the most pressing challenges in men’s mental health today is the stigma around vulnerability and seeking support. In many cultures, including the UK, traditional views of masculinity promote self-reliance, emotional stoicism, and the expectation that men should “tough it out” during difficult times. These outdated societal norms can create a damaging cycle, where men feel ashamed or weak for expressing emotions like sadness, anxiety, or fear. As a result, they may avoid seeking help for mental health issues and turn to addictive behaviours like excessive use of pornography, alcohol, drugs, food, or gambling. Wellness expert Alex da Silva sheds light on the consequences of these pressures and shares actionable tips to support male mental health.

Consequences of stigma

• Underdiagnosis and delayed treatment. Men are generally less likely than women to seek professional help for mental health concerns. As a result, conditions like depression, anxiety, or substance abuse can go untreated, often escalating to a crisis point.
• Higher rates of suicide. Men, particularly those in middle age and older, have higher suicide rates compared to women. This disparity is partly due to men being less likely to seek support and often using more lethal methods when they attempt suicide.
• Barriers to open communication. Many men find it difficult to discuss their emotions or mental health struggles with friends, family, or romantic partners due to fear of judgement or ridicule, leading to isolation and loneliness.
• Negative coping mechanisms. Without healthy outlets for stress or mental health challenges, some men resort to unhealthy habits, such as substance abuse, anger, or withdrawal from social interactions. These behaviours can worsen mental health and strain personal relationships and work performance.

Alex emphasises the need to address these issues: “Addressing this issue requires challenging traditional gender norms and encouraging a culture where men feel empowered to talk openly about their mental health. Increased education, destigmatization, and support for emotional well-being – especially within communities, workplaces, and healthcare systems – are crucial steps in making mental health care more accessible and acceptable for men.”

Practical suggestions to improve men’s mental health

• Breathwork. Breathwork techniques such as deep diaphragmatic breathing, box breathing, and alternate nostril breathing help reduce stress, improve focus, and regulate emotions by activating the parasympathetic nervous system. This can lower cortisol levels and promote relaxation. Regular practice helps men manage anxiety and anger by enhancing emotional awareness.
• Men’s circles. Men’s circles provide a safe environment for sharing feelings and experiences without fear of judgement. These groups build a sense of camaraderie, reduce feelings of isolation, and encourage emotional expression, challenging the “tough guy” stereotype and fostering healthier connections.
• Nutrition. Proper nutrition is key to supporting brain health and mood. A diet rich in vitamins, minerals, antioxidants, and magnesium – found in foods like red meat, chicken, fish, berries, and nuts – can alleviate symptoms of anxiety and depression. Reducing processed foods, sugar, and alcohol helps maintain mood stability and mental clarity.

Additional tips

• Physical exercise. Activities like weightlifting, running, or yoga boost mood, ease anxiety, and improve self-esteem.
• Mindfulness and meditation. Mindfulness practices foster greater emotional awareness and acceptance, helping men manage reactions and build emotional intelligence.
• Sleep hygiene. Consistent, quality sleep is vital for mental clarity and balance. Men should aim for 7–9 hours of rest each night.
• Therapy and coaching. Alongside group support, professional therapy and coaching offer structured settings to address deeper mental health challenges.

Incorporating these strategies into everyday life can foster a more holistic approach to mental well-being, empowering men to break down societal barriers and embrace healthier emotional habits.

Alex da Silva, a breathwork and wellness practitioner, is committed to helping individuals overcome mental health and addiction challenges. He co-founded Silva Wellness in Farringdon, London, offering innovative treatments for the mind, body, and spirit.