Men live in a fast-paced, high-pressure world today. Societal pressures, outdated stereotypes, and a widespread cultural belief that they need to be tough have discouraged some men from prioritizing their mental well-being.
Many men equate self-care with weakness or ‘feminine indulgence,’ but self-care is more important than ever, even for men. As the perspective shifts and men start to recognize the benefits of taking care of their physical, mental, and emotional health, self-care might be something you want to implement in your life.
Keep reading to learn practical, effective self-care ideas for men this year for Men’s Health Awareness Month. These techniques can empower men to build a healthier and more balanced lifestyle simply by taking care of themselves through a self-care regimen.
The Importance of Self-Care for Men
Shattering the stigma surrounding men and self-care is critical if we want to promote healthier lifestyles and mental well-being. For too long, the traditional views that men should “tough it out” or “suck it up” have encouraged them to avoid being vulnerable. Unfortunately, this mentality has led them to neglect their own mental and emotional needs. Stress levels and mental health challenges are on the rise everywhere today, making the need for self-care even more essential.
- Men are 4 times more likely than women to take their own life
- An estimated 1 out of 10 men have symptoms of anxiety or depression
- Less than half of the men receive treatment for anxiety and depression
Engaging in self-care doesn’t diminish a man’s strength—it enhances it. Prioritizing well-being means men can be more productive, have better mental clarity, and find an improved overall quality of life.
17 Self-Care Ideas for Men
Understanding self-care for men is key to breaking the stereotype that self-care is only for women. The great thing about self-care is it’s not a one-size-fits-all deal. You can find what works best for you to improve your physical health, boost your mental clarity, or just unwind from a long day. There are countless ways to integrate self-care into your daily routine — the following 17 ideas are tailored specifically for men.
From fitness to mindfulness, these self-care tips for men will nurture the mind, body, and soul, helping you recharge and refresh so you can be grounded and ready to take on the world.
1. Meditate to clear your mind
Meditation is a powerful addition to your self-care routine. It will help clear your mind and reduce stress. It only takes a few minutes a day to see benefits, and you can improve focus, increase self-awareness, and find a sense of comfort that will benefit you throughout your busy days.
2. Prioritize quality sleep
Sleep and mental health are closely connected, so getting quality sleep is crucial to your mental well-being and overall health. Sleep helps your body recover, improves cognitive function, and boosts mood. Establish a healthy, routine sleep habit where you go to bed and get up at the same time every day. Limit screen time before bed and create a peaceful and quiet environment to fall asleep in.
3. Engage in regular exercise
Working out is one of the best ways to care for your body and mind. Whatever workout routine you enjoy — weightlifting, running, yoga, swimming, hiking — exercise reduces stress by releasing endorphins, the feel-good hormones.
4. Start journaling
Research shows that journaling is good for mental health. Writing things down can give you clarity and help you track personal growth. Journaling is also an effective way to identify triggers contributing to stress in men. Try to journal a few minutes to start or end your day.
5. Set personal goals and track progress
Setting goals is a great way to stay motivated, give you a sense of purpose, and keep on track with your self-care regimen. It can help you focus on completing tasks, whether that means working toward a significant career milestone or trying to reach a fitness goal. Regularly tracking your progress helps, too, and you’re able to celebrate milestones along the way.
6. Connect with friends and family
“Support and social connection are important, especially when we talk about mental health because men have historically been taught to suppress their emotions, leading to built-up stress, anxiety, and depression. Having connections can reduce isolation and loneliness and give men a sense of belonging. This encourages help-seeking behavior, breaking down the walls of isolation and discouragement.”
– Talkspace therapist Famous Erwin, LMHC
Making an effort to stay connected with essential people in your life is crucial to self-care and preventing loneliness in men. Spending time with friends, family, and loved ones who support you ensures you don’t feel isolated and gives you something to look forward to.
7. Take care of your mental health
Prioritizing mental health is just as crucial as taking care of yourself physically. This is especially true for men, as addressing mental health concerns early can prevent long-term issues. Incorporating men’s mental health tips into your routine, such as practicing mindfulness or seeking support, can make a significant difference in your well-being.
If you feel overwhelmed with stress or anxiety, therapy can be a powerful form of self-care. Online therapy platforms like Talkspace make working with a licensed therapist easier than ever, providing accessible resources tailored to your specific needs.
“Men often face social stigma when it comes to seeking mental health treatment. As a result, many feel trapped in emotional dysregulation, which may manifest as depression, anxiety, substance use disorders, post-traumatic stress disorder (PTSD), or suicidal thoughts and behaviors. It is crucial for men experiencing these challenges to seek early intervention, as this can prevent mental health conditions from worsening. Early treatment also allows men to regain control of their emotions and improve their overall quality of life.”
– Talkspace therapist Famous Erwin, LMHC
8. Meal-prep healthy food options
If you struggle to fuel your body with nutritious food, meal prepping can be a game-changer. Eating a balanced diet involves making mindful choices throughout the week, and preparing meals ahead of time helps when you’re busy and don’t have the time or energy to plan for a healthy meal.
9. Go for a walk
Even a short walk can do wonders for your body and mind. Take a stroll through the park or go on a brisk walk around the neighborhood. Spending time in nature can clear your mind and boost your mood. Getting your blood moving also gives you a break from the demands of your day.
10. Explore a new hobby
Trying something new and exciting is a great way to challenge yourself and break out of your routine. Try learning an instrument, cooking, or taking up any new hobby.
11. Create a grooming ritual
It might seem like a no-brainer, but when stress and anxiety start to take over, it can be easy to neglect simple things like taking care of your appearance. Even if you’re just going through the motions, regular grooming is a rewarding and confidence-boosting form of self-care. Find a skincare routine you love, engage in a shaving ritual, or style your hair — having a ritual around grooming can help you feel refreshed and ready for your day or night.
12. Practice positive affirmations
Studies show that using positive affirmations in your daily routine has benefits. These simple, optimistic statements or mantras can improve your mindset and build self-confidence. Repeating empowering words helps with resilience and allows you to shift your focus to keep a positive outlook.
13. Manage your emotions
Although it can be challenging, learning to manage your emotions and express them in a healthy way is an effective part of self-care. Take the time to slow down and reflect on what you’re feeling. Don’t be afraid to ask for help if you’re struggling to cope.
14. Learn something new
Picking up a new skill or learning something is a great way to engage your mind and challenge yourself. Staying mentally sharp keeps life exciting and can boost your confidence.
15. Unplug with a digital detox
Doing a digital detox and taking a break from technology, even if it’s just for a few hours, will help you be more present in your immediate surroundings. Focusing on the present enables you to prioritize your well-being.
16. Schedule regular therapy sessions
Therapy can be a proactive way to prioritize your mental health. Keeping on top of regular sessions helps you consistently address challenges before they become too much. In-person or online therapy can be a safe place to explore your emotions and get guidance on navigating difficult situations. It’s also where you can learn effective coping and stress management techniques.
17. Practice gratitude
Gratitude is proven to have a powerful impact on mental well-being and your outlook on life. Research shows that individuals who have more gratitude have lower levels of depression.
The practice will help you shift your mindset, increasing positivity and helping you focus on the good things you have in life. Make a conscious effort to reflect on things you’re thankful for each day.
The First Step Toward Better Mental Health is Self-Care
Self-care is more than a luxury. It’s an essential part of a holistic, comprehensive focus on well-being. Consistently practicing self-care for men reduces different types of stress and improves physical and mental health. It enables men to build mental resilience and a healthier mindset.
Sometimes, you might need more than the do-it-yourself at-home version of self-care. If you need professional mental health support, convenient and affordable therapy from Talkspace will ensure you’re connected with experienced professionals who can give you guidance to become the best version of yourself.
Take charge of your mental health with self-care practices and starting therapy with Talkspace.
Sources:
- Suicide. National Institute of Mental Health (NIMH). https://www.nimh.nih.gov/health/statistics/suicide. Accessed September 8, 2024.
- Men’s Mental Health | Anxiety and Depression Association of America, ADAA. https://adaa.org/find-help/by-demographics/mens-mental-health. Accessed September 8, 2024.
- Smyth JM, Johnson JA, Auer BJ, Lehman E, Talamo G, Sciamanna CN. Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General medical patients with Elevated Anxiety Symptoms: a preliminary randomized controlled trial. JMIR Mental Health. 2018;5(4):e11290. doi:10.2196/11290. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/. Accessed September 8, 2024.
- Cascio CN, O’Donnell MB, Tinney FJ, et al. Self-affirmation activates brain systems associated with self-related processing and reward and is reinforced by future orientation. Social Cognitive and Affective Neuroscience. 2015;11(4):621-629. doi:10.1093/scan/nsv136. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814782/. Accessed September 8, 2024.
- Smith AE, Davis KL, Brown TJ. Exploring the Relationship Between Social Media Use and Anxiety in Adolescents: A Cross-Sectional Study. Int J Depress Anxiety. 2021;4(2):024. doi:10.23937/2643-4059/1710024. https://clinmedjournals.org/articles/ijda/international-journal-of-depression-and-anxiety-ijda-4-024.php?jid=ijda. Accessed October 1, 2024.
