Unpacking Men’s Mental Health: A Call for Openness and Strength
- Debbie Airth
- Jun 6
- 4 min read
Mental health is a conversation that’s long overdue for men. For too many generations, men have been taught, both explicitly and implicitly, that their worth lies in being tough, silent, and self-reliant. That emotions are a weakness. That vulnerability isn’t manly.
This silence is costing lives.
In Canada, men make up 75% of suicide deaths. Many struggle with depression, anxiety, trauma, or addiction without ever receiving a diagnosis, let alone support. Why? Because pain in men often goes unseen, unspoken, and unacknowledged. We need to change that.
This post is a call to anyone who identifies as male, and to those who love them. It's time to talk honestly about men’s mental health. To name what’s hard. To make space for healing. And to recognize that strength isn’t about silence, it’s about showing up, even when it’s hard.
The Unique Challenges Men Face
The Pressure to “Man Up”
You’ve likely heard it before:
"Don’t cry.”
“Be a man.”
“Handle it.”
These messages don’t just silence emotion; they isolate. When emotional expression is framed as weak, men are left without healthy outlets to process stress, grief, or fear.
The result? Many carry pain quietly, convinced they have to go it alone. That’s not strength, it’s survival mode. And no one should have to live there forever.
How Men Mask Mental Health Struggles
Men don’t always show depression or anxiety in the way the textbooks describe. Instead of sadness, it may look like:
Anger or irritability
Risk-taking or reckless behaviour
Substance use
Withdrawal from family and friends
Burnout or explosive stress
Often, men don’t even realize these are signs of mental distress. They just know something feels off, and that they don’t feel like themselves.
Why It’s Hard to Ask for Help
Admitting you’re struggling takes courage. But pride, shame, or simply not knowing where to start often get in the way. Many men believe they should be able to push through their challenges. That asking for support is failing. In reality, it’s just being human.
When It Spills Over
Unspoken pain doesn’t stay silent forever. It can strain relationships, create distance, and impact work. Partners may feel shut out. Jobs may feel overwhelming or meaningless. Without space to be seen, the weight keeps growing heavier.
What Mental Health Challenges Can Look Like in Men
Depression
Not just sadness. Depression in men can show up as:
Fatigue and low energy
Loss of interest in activities
Trouble sleeping or sleeping too much
Physical pain with no clear cause
Substance use to numb the discomfort
Irritability or lashing out
And most concerning, men are three times more likely to die by suicide than women in Canada. Depression is real. It’s treatable. And it’s worth talking about.
Anxiety
Anxiety isn't always panic attacks. It might show up as:
Muscle tension, headaches, or stomach issues
Constant restlessness or feeling on edge
Trouble focusing
Avoidance of social situations or responsibilities
Men are less likely to be diagnosed with anxiety, but that doesn’t mean they aren’t feeling it.
Substance Use
Whether it’s alcohol, cannabis, or other substances, many men use these to cope. What starts as a way to unwind can quickly become a dependency. The problem? Substances don’t solve the problem underneath; they just numb it. And numbing never brings healing.
PTSD
Men who’ve served in the military, worked in emergency services, or survived trauma may live with the invisible scars of PTSD. Flashbacks, nightmares, anger, and emotional shutdown are all signs that trauma might still be living in the body, even years later.
Suicide
Suicide is the second leading cause of death among Canadian men aged 15–44. That statistic is heartbreaking and preventable. If you’re feeling overwhelmed, disconnected, or hopeless, please know that help is out there. You are not alone, and this moment is not forever.
Support and Healing: Building a Different Way Forward
Real Talk: Creating a Safe Space
Men need places where it’s safe to speak honestly. That could be in therapy, a men’s group, or a conversation with a trusted friend or partner. Emotions don’t make you less of a man; they make you more human.
Learning the Signs
If you're a man, or someone who cares about one, know what to watch for:
Changes in sleep, appetite, or mood
Increased irritability or anger
Avoidance or emotional distancing
Relying more on alcohol, drugs, work, or external measures to cope
These aren’t personality flaws; they’re signals that support might be needed.
Help Isn’t Weakness, It's Strength
Therapy, counselling, support groups, and medication are all valid and effective options. Healing doesn’t mean fixing what’s broken; it means honouring what you’ve been through and building tools to move forward.
Taking Care of Yourself
Here are a few useful, practical ways to support your mental health:
Regular exercise (even a daily walk can shift your mood)
Quality sleep
Less alcohol, more water
Time in nature
Mindfulness or breathwork
Creative outlets or hobbies
Connection with people who see you for who you are
You don’t have to overhaul your life. Small shifts matter.
Resources for Men’s Mental Health
Professional Support
Talk to your family doctor
Work with a therapist (in-person or online)
Consider support from Indigenous, LGBTQ+, or culturally specific services if it feels more aligned
Crisis Lines (Canada):
Suicide Crisis Helpline: Call or text 988
Hope for Wellness (Indigenous Support Services): 1-855-242-3310
Kids Help Phone (for young men and teens): 1-800-668-6868 or text CONNECT to 686868
Organizations
HeadsUpGuys – tailored to supporting men’s mental health
Buddy Up – male suicide prevention campaign by Centre for Suicide Prevention
A Stronger Future, Together
Mental health is health. Asking for help is not a sign of failure; it’s a sign of strength. It takes guts to face what hurts and even more to talk about it.
If you’re a man struggling, you deserve support. You don’t have to “suck it up” or “go it alone.” If you love a man who’s struggling, reach out, listen, and remind him he’s not a burden. He’s worthy of healing.
Let’s break the silence. Let’s rewrite what strength means. And let’s build a future where men feel safe to show up fully, imperfectly, authentically, and humanly.
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