“Be a man!” – Breaking the Stigma Around Men’s Mental Health

“Be a man.” “Man up.” “Tough it out.”

For generations, men have received these messages loud and clear. While the intention of these messages is generally to encourage strength and resilience, they could be incredibly harmful as they reinforce the notion that vulnerability is a weakness, and asking for help is something to be ashamed of. The result is a culture where many men suffer in silence.

 

What’s the Issue? Just Man-Up!

The problem with this “be a man” mentality, is that being a man includes everything that society tells men not to be. What is more human than emotions? Joy? Sadness? Pain? That is why last month was recognized as Men’s Mental Health Awareness Month – A time to change outdated stereotypes, break the stigma, and remind our men that strength is not found in suffering alone, it is found when one has the courage and bravery to speak up, seek support, and show up for themselves.

 

Why Don’t They Just Ask for Help?

Worldwide, evidence shows that the influence of gender as a social determinant of health is a well-established barrier driving men’s resistance to seek help (Sharp, 2022). Socially, men are taught that self-reliance, toughness, and emotional restraint are the key ingredients to masculinity. This conditioning has made it a major challenge for men to not only recognize when they need help, but to ask for help as well. The stigma that surrounds men’s mental health leads to fear and avoidance of seeking mental health services (Ahad, 2023). The consequences of actively avoiding help are severe. Men account for 75% of deaths from suicide, and yet consistent evidence shows that globally, men are less likely to seek support for mental health challenges such as depression or anxiety (Sharp, 2022).

 

What Does Struggle Look Like in Men?

In one study by Sharp et al., male participants in a focus group on the subject agreed that to align with masculine norms is to be on auto pilot: Work, care for one’s family, work, family, repeat (2022). As a result, stress goes unnoticed, unaddressed, and it compounds. This boiling point is not always recognized until it’s too late, described by one participant as “death by a thousand cuts”.

For many men, mental health struggles often show up as irritability, anger, fatigue, substance use or risk-taking behaviors rather than the more obvious signs of distress. For others, it may be easier to fake being happy than be vulnerable and share how they’re actually feeling.

 

So, What Helps?

Connection & Physical Health

Raising awareness is the first step to breaking the stigma and getting men to “speak up” instead of “man up”. Education on how to view mental health is beneficial, specifically when it is compared to physical health. Both are areas of self-improvement that men are capable of working on, when they have the right tools.

But the solution is not exclusively getting men to talk, it’s creating the right environment where meaningful conversations can take place. Research suggests that men are often more willing to engage in conversations about mental health when those discussions happen naturally through shared activities such as sports, fitness, woodworking, or other hobbies they enjoy.

 

Nutrition and Brain Health

Nutrition is a major determinant on how well the human brain functions. Proper nutrition also helps to prevent and treat mental illnesses (Tiwari et al., 2025). Fueling the body with nutrient-dense foods such as lean proteins, fruits, vegetables, healthy fats, and whole grains can support mood, energy, focus and stress management.

Another simple and nutritious way for men to protect and heal their brain is through the incorporation of seeds in their diet. Sesame seeds help prevent brain dysfunction and neurodegenerative diseases, while chia, flax and sunflower seeds can help to improve cognitive function (Tiwari et al., 2025). Furthermore, sunflower, flax and pumpkin seeds boost serotonin and dopamine, the happy chemicals in our brains. Seeds are easy to incorporate into any diet, just sprinkle a tablespoon of seeds on yogurt at breakfast or on a salad at lunch. While many factors influence men’s mental health, nutrition is one area where men can take an active role in improving their own well-being.

 

The Takeaway

Supporting our men means understanding them. Meeting men where they are and integrating wellness into activities that foster connection, purpose, and health. When we offer support in ways that align with men’s interests, values and preferences, men are far more likely to engage, highlighting the importance of creating approachable, stigma-free pathways to mental wellness. Most men are not going to show up for themselves, but we can change how we show up for our men.

 

About Abby Rallo:

As a purpose-driven optimist, Abby Rallo pairs her experience as an educator with her duty to serve as a registered nurse to provide hope to humans. She is a firm believer that ‘giving makes you richer’ and even on her worst day, she aims to spread joy and kindness to others. Learn more about how Abby combines her values with innovative, evidence-based therapeutic programming at vialindabehavioral.com  

(Original graphics for this article submitted)