Today is International Men’s Day and it is the time of the year to celebrate men and boys, pinpoint their contributions to the world, and address the unique challenges they face. One of the most pressing issues today is men’s mental health. Let’s be real: talking about your feelings, especially for men, can feel like walking into a minefield. Society often tells men to “man up”, leaving little room for vulnerability. Here’s the truth: mental health matters, and ignoring it won’t make it go away.

According to the American Psychological Association, men are far less likely than women to seek mental health treatment. This reluctance stems largely from societal stigmas, fear of appearing weak, and the “tough guy” culture ingrained in many. Yet the stats tell a sobering story: the Centers for Disease Control (CDC) reports that men are nearly four times more likely to die by suicide than women, with middle-aged men being the most vulnerable. These figures scream the importance of addressing this silent crisis.

Why the Stigma Exists

Men have long been conditioned to equate strength with stoicism. Phrases like “boys don’t cry” and “real men don’t show weakness” have taught generations to suppress emotions. Media often glorifies the silent, unshaken hero, further cementing this image. As a result, many men struggle silently, afraid of judgment or rejection if they open up.

But here’s the kicker: ignoring mental health doesn’t make someone stronger; it makes life harder. Dealing with emotional struggles doesn’t make you any less of a man—it makes you human.

How Men and Society Can Break the Stigma

The good news? Change is possible. Here’s how men can take charge of their mental health and how society can support them:

1. Start Talking About It

Open conversations about men’s mental health are a powerful first step. Find a trusted friend, family member, or partner to confide in. Feeling nervous about bringing it up? Start small: “I’ve been feeling off lately, and I want to talk about it.” Conversations like these can feel like a weight lifted off your chest.

For example, consider the story of actor Ryan Reynolds, who openly shares his struggles with anxiety. By speaking out, he’s not helping himself but encouraging others to follow suit.

2. Seek Professional Help

Therapy isn’t a sign of weakness; it’s a step toward self-awareness and healing. Professional therapists can offer tools to manage stress, anxiety, and depression. Platforms like BetterHelp and Talkspace make therapy more accessible, especially for men who may feel uncomfortable with in-person sessions.

3. Engage in Physical Activity

Exercise does wonders for men’s mental health. According to Harvard Medical School, physical activity releases endorphins—your brain’s feel-good chemicals—that help reduce stress and improve mood. Whether it’s hitting the gym, jogging, or even taking a brisk walk, moving your body can help clear your mind.

4. Build a Support Network

Having a circle of people who care about you is essential. Surround yourself with friends and family who genuinely listen and support you. If you don’t have that kind of network, you could join support groups tailored for men. Organizations like Movember Foundation offer community spaces to connect with others who understand your journey.

5. Educate Yourself and Others

Stigma thrives on ignorance. Educating yourself about men’s mental health can dismantle misconceptions. Share what you’ve learned with others, too. Sometimes, being honest about your own experiences can inspire someone else to seek help.

6. Take Small Steps to Self-Care

Self-care isn’t just about bubble baths and candles (though they’re great, too!). It’s about doing things that recharge you. Maybe it’s taking time to read, listening to music, or watching your favorite show. Small, consistent acts of self-care can significantly improve mental well-being.

7. Normalize Vulnerability in Everyday Conversations

It’s time to make vulnerability a strength rather than a weakness. Share your feelings during casual chats with friends. Encourage younger boys to express themselves openly without fear of being ridiculed.

A Collective Effort

Breaking the stigma around men’s mental health requires teamwork. Society must challenge outdated notions of masculinity and promote open, judgment-free spaces. Men, on the other hand, must embrace the courage it takes to prioritize their mental health.

Remember, seeking help isn’t a defeat; it’s an act of bravery. This International Men’s Day, let’s commit to making mental health a priority for men everywhere. This is because when men thrive mentally, emotionally, and physically, everyone benefits.

So, here’s to all the men out there: you’re not alone your mental health matters.