Effective Strategies for Men’s Mental Health

Written by Evan Vukets, RCC, Registered Clinical Counsellor in Abbotsford, BC. I support men in Abbotsford, the Fraser Valley, and online across BC. Learn more about me

Most men I meet aren’t strangers to stress. They’re used to being the one who holds things together, for work, for family, for everyone else.

On the outside, they look solid. On the inside, they’re often running on fumes.

Maybe you’ve felt that way too, tired but wired, short-tempered, disconnected, unsure how to slow down without everything falling apart.

The good news? You don’t have to figure it out alone.There are small, practical things you can do that make a real difference.

Let’s look at a few ways men can support their mental health and start to feel grounded again.

Why Men’s Mental Health Strategies Deserve Attention

Men often face different pressures than what’s openly discussed. We’re taught to stay composed, handle problems quietly, and avoid showing vulnerability.

That’s not because men don’t feel deeply, it’s because most of us were taught not to show it. So we bury it, hoping it’ll fade.

But the truth is, unspoken stress doesn’t disappear, it shows up somewhere else. It can come out as irritability, fatigue, overworking, or feeling emotionally flat.

You don’t need to wait for a crisis to start caring for your mental health.

Small changes, done consistently, can steady you again.

1. Build Routine and Structure

When life feels unpredictable, structure gives stability.

Having a rhythm to your day helps your body and mind know what’s coming next, and that lowers stress.

Start simple:

• Wake up and go to bed around the same time.

• Eat regular meals instead of skipping or rushing.

• Schedule breaks, even short ones.

• Move your body each day, even if it’s just a walk around the block.

You don’t have to overhaul your life. Small routines add up to calm.

2. Breathe and Be Present

When stress hits, the first thing to go is your breath. It gets shallow and tight, especially in the chest and shoulders.

Taking a few slow breaths is one of the quickest ways to calm your nervous system.

Try this:

Sit quietly.

Breathe in for four seconds, hold for seven, and exhale for eight.

Do that three or four times.

This simple 4-7-8 breathing pattern signals safety to your body. It helps your heart rate slow and your mind reset.

Want to learn more? Read my blog on Square Breathing or Progressive Muscle Relaxation.

You don’t need an app or a long meditation practice, just begin to build more effective patterns of engaging with your breath.

3. Stay Connected

It’s easy to isolate when you’re overwhelmed. You tell yourself, “I’ll deal with it later,” or “No one wants to hear this.”

But disconnection feeds burnout.

You don’t need a deep heart-to-heart every day, start small:

Call a friend on your drive home.

Go for a coffee.

Check in with someone you trust.

If talking feels awkward, start with honesty:

“Things have been heavy lately, but I don’t really know where to start.”

You’re not a burden for needing support — you’re human.

4. Set Boundaries and Say No

Many men feel pressure to always say yes, to take on more at work, at home, in friendships.

But saying yes to everything means saying no to rest, to focus, to time that actually restores you.

Start small. Say no to one small thing this week that drains you more than it benefits someone else. Boundaries aren’t selfish, they’re a way to protect your energy so you can show up better where it matters.

5. Move Your Body and Fuel It Well

Physical and mental health are connected.When your body’s run down, your mind struggles too.

Exercise releases endorphins, your body’s natural mood boosters.

You don’t have to hit the gym every day.

A walk, some stretching, or a short bike ride is enough to help your body discharge tension.

Then, look at what you’re eating and drinking.

More real food, fewer quick fixes.

If alcohol or substances have become your main way to “turn off,” that’s your sign to reach out.

Taking care of your body is taking care of your mind.

6. Try Grounding or Journaling When Anxiety Spikes

When anxiety takes over, your mind races to the future or replays the past. Grounding helps bring you back to now.

Try the 5-4-3-2-1 technique:

5 things you can see

4 things you can touch

3 things you can hear

2 things you can smell

1 thing you can taste

It works because it gives your brain something solid to hold on to.

Or, if you’re more of a thinker, try journaling:

Write for 5–10 minutes about what’s been weighing on you.

You don’t need to make it sound good, just get it out.

Sometimes, writing helps you see what’s really underneath the surface.

7. Consider Counselling

Many men think counselling means something is “wrong.”But it’s really about men learning mental health strategies and tools that fit the life you’re already living.

Counselling helps you:

Understand what’s driving your stress or burnout.

Learn practical ways to cope with pressure and emotion.

Improve communication and connection at home or work.

Build a clearer sense of who you are and what matters most.

You don’t need a diagnosis to reach out, just curiosity and the desire to feel more like yourself again.

If you’re unsure where to start, read my post on What to Expect in Your First Session.

Taking the First Step

Taking care of your mental health isn’t about “fixing” yourself, it’s about reconnecting with yourself.

If you’re ready to explore what that could look like, I offer a free consultation to help you take that first step.

Whether you’re in Abbotsford, the Fraser Valley, or online anywhere in BC, counselling can help you move from surviving to feeling steady again.

You don’t have to carry it alone.