Why We Need to Normalise Self-Care for Men

Men account for three-quarters of all suicides, yet they are far less likely to access therapies or support for their mental wellbeing. In a society that often pressures men to ‘stay strong’ and prioritise work over health, self-care has become an urgent necessity rather than an optional luxury. This article delves into the definition of self-care, its critical importance for men, and practical strategies to integrate it into daily life, drawing on expert insights and evidence to challenge stigma and promote lasting change.

What is self-care?

**Self-care** is the deliberate practice of protecting and enhancing your physical and psychological health through consistent actions that require time and effort. It goes beyond superficial pampering, such as a occasional night out or relaxing after work—though socialising and rest are valuable.

For men, self-care often challenges traditional notions of masculinity. It includes setting

healthy boundaries

, like declining extra work when overloaded, or openly discussing mental struggles with friends, family, or professionals—steps many men find difficult due to ingrained stoicism. Practical examples encompass:

• Eating nutrient-rich meals and reducing processed takeaways to fuel the body properly.
• Engaging in regular exercise, such as brisk walks, to clear the mind and boost endorphins.
• Establishing a consistent sleep routine for restorative rest.
• Prioritising hobbies or solitary time to recharge emotionally.
• Seeking medical advice promptly for physical or mental concerns.

According to experts like Dr. Karahassan, self-care boosts mental health by managing stress, alleviating anxiety, and countering low mood. It addresses not just behavioural patterns but physiological changes in the brain triggered by untreated mental health issues. A concept analysis defines self-care as ‘the ability to care for oneself through awareness, self-control, and self-reliance,’ underscoring its foundational role in resilience.

In essence, self-care is proactive maintenance of wellbeing, fostering emotional space and physical vitality. Normalising it for men means reframing vulnerability as strength, countering the harmful myth that seeking help diminishes manhood.

Why is self-care for men important?

Normalising self-care for men is more critical than ever. Stark statistics reveal the crisis: Men comprise

75% of suicide deaths

in many regions, with three times as many men dying by suicide as women, per the Mental Health Foundation. Compounding this, men represent only about

one-third (36%) of referrals to NHS talking therapies

, making them significantly less likely to seek psychological support than women.

These disparities stem from societal pressures demanding constant productivity, emotional suppression, and resilience without complaint. Without self-care, men’s emotional reserves deplete, leading to burnout, exacerbated anxiety, depression, or hopelessness. Dr. Karahassan warns, ‘Without self-care, your emotional state will decrease and men can find themselves feeling as if they have no way out of their plight, and in extreme cases suicidal.’

Self-care doesn’t ‘cure’ conditions like depression but cultivates

awareness of negative thoughts

, builds

resilience

, and instils

healthy coping mechanisms

. It prevents minor issues from escalating, improves quality of life, and equips men with tools for stress management. Research shows practices like mindfulness and exercise act as protective factors, enhancing mood, energy, and mental resilience.

Mental Health Challenge	Impact on Men	Self-Care Benefit
High Suicide Rates	75% of suicides are men	Builds emotional outlets, reducing isolation
Low Therapy Access	Only 36% of NHS referrals	Encourages early help-seeking habits
Societal Pressure	‘Man up’ culture stifles expression	Fosters vulnerability as strength
Burnout & Stress	Work overload common	Promotes boundaries and recovery time

By embedding self-care, society can save lives, destigmatise mental health, and create a culture where men thrive mentally and physically. As Dr. Karahassan emphasises, understanding mental health’s physical brain impacts motivates men to act, proving help transforms us holistically.

How to engage in self-care

Self-care is personal, tailored to individual needs, but universal strategies provide a strong foundation. Here’s how men can start building sustainable practices.

Talk to trusted friends and family

Opening up is transformative. Sharing problems with trusted people offers perspective, emotional release, and support without needing immediate solutions. Dr. Karahassan notes, ‘Talking to someone, whether professionally or otherwise, is a big step forwards that allows you to gain emotional space from your issues.’ Overcome the barrier by starting small—text a friend about a tough day or join a men’s group. This counters isolation, a key suicide risk factor.

Be kind to yourself

Societal demands tempt overcommitment, but true strength lies in self-compassion. Assess your needs honestly: If you crave solitude, decline social invites guilt-free. ‘Be kind to yourself; know that you have done nothing wrong by feeling the way you do. You are no less of a man,’ advises Dr. Karahassan. Practice affirmations, forgive setbacks, and reject perfectionism to nurture inner resilience.

Visit your doctor when you need to

Self-care extends to healthcare engagement. A 2019 British Medical Journal framework includes preventive actions like vaccinations, screenings, and medication adherence. For mental health, consult GPs for referrals to counselling or therapies. Early intervention prevents escalation—men face unique depression signs like irritability or risk-taking, often missed.^[10] Routine check-ups catch issues proactively.

Make small lifestyle changes

Incremental shifts yield profound results. Focus on:

• Sleep hygiene: Consistent bedtimes, screen-free wind-downs for better rest.
• Nutrition: Regular meals with fruits, vegetables, lean proteins over takeaways.
• Exercise: Daily walks or gym sessions release endorphins, combating anxiety.
• Mindfulness: Meditation or deep breathing reduces stress physiologically.

These habits compound, turning effort into autopilot resilience. Track progress in a journal to stay motivated.

Incorporate

mindfulness and exercise

as cornerstones: Meditation lowers anxiety, while physical activity boosts mood and protects mental health. Set

healthy boundaries

by saying no to prevent burnout. Over time, these practices enhance coping skills, foster positive emotions, and fortify social health.

Frequently Asked Questions (FAQs)

Why do men have higher suicide rates?

Men account for 75% of suicides due to stigma around vulnerability, lower therapy access (only 36% of NHS referrals), and societal pressure to suppress emotions.

Is self-care just for women?

No—self-care is essential for everyone, but men benefit uniquely by countering ‘tough guy’ myths. It builds resilience without resolving all issues alone.

How does exercise help men’s mental health?

Regular activity boosts endorphins, energy, and mood while acting as a protective factor against stress and anxiety.

What if I can’t talk about my feelings?

Start small with trusted people or professionals. Talking creates emotional space and new perspectives, a key self-care step.

Can small changes really make a difference?

Yes—consistent sleep, nutrition, and boundaries build habits that enhance wellbeing and prevent burnout over time.

Normalising self-care empowers men to lead balanced, resilient lives. Prioritise it daily—your future self will thank you. (Word count: 1678)