Mental health is a universal human issue, yet societal norms have long dictated that men must face life’s challenges with stoicism and silence. This has contributed to a mental health crisis that continues to grow in silence. June is Men’s Mental Health Awareness Month, and it’s time we break the stigma, speak up, and actively support the mental well-being of men in our communities.
The Hidden Struggle: Depression in Men
Depression affects both men and women, but men are often less likely to acknowledge or seek help for it. According to the World Health Organization (2022), more than 264 million people worldwide suffer from depression, with men underreporting their symptoms due to societal pressures. In South Africa, the South African Depression and Anxiety Group (SADAG) reports that men are significantly less likely to access mental health services, and yet, they are four times more likely to die by suicide compared to women (SADAG, 2021).
The reasons for this lie deeply entrenched in cultural expectations and outdated gender roles.
Toxic Masculinity and Mental Health
Toxic masculinity refers to cultural norms that equate manhood with aggression, emotional repression, and dominance. Boys are often taught to “man up” or “stop crying,” creating emotional barriers that can lead to loneliness, anxiety, and unresolved trauma.
This pressure to appear emotionally invulnerable can have severe consequences. Men internalize their pain, often expressing it in destructive ways such as substance abuse, anger, or isolation. The stigma that vulnerability is a weakness becomes a deadly silence.
Breaking down toxic masculinity is essential. Real strength lies in vulnerability, honesty, and emotional intelligence.
The Importance of Communication
One of the strongest tools in mental health is communication. Talking about your struggles can be lifesaving—not just for the individual but for those around them too. When men open up, they create a ripple effect, making it easier for others to speak out as well.
This is where the “Call Out Your Boys” movement comes in. This social initiative urges men to hold their friends accountable—not just for bad behavior, but for their emotional health too. Instead of reinforcing harmful norms, it encourages men to ask the tough questions, listen without judgment, and normalize emotional check-ins.
Gender-Based Violence (GBV) Also Affects Men
While GBV is often discussed in the context of violence against women (rightfully so), men also experience GBV, especially emotional and psychological abuse. However, because of toxic masculinity and shame, many male survivors suffer in silence.
By raising awareness that men, too, can be victims, we create a more inclusive and supportive conversation around healing and justice. Everyone deserves to feel safe and heard, regardless of gender.
The Role of Lifestyle and Diet in Men’s Mental Health
What you eat and how you live directly affect how you feel. A growing body of research shows that diet and physical activity play a key role in supporting mental health—especially for men who may be less likely to engage in formal therapy or talk openly about their struggles.
Key Lifestyle Factors for Better Mental Health
Physical Activity
Regular exercise boosts mood, reduces anxiety, and increases resilience to stress through the release of endorphins and better sleep patterns (Deslandes et al., 2009).
Nutrition
Diets rich in omega-3 fatty acids, leafy greens, nuts, berries, and lean proteins have been associated with reduced risk of depression (Sarris et al., 2015).
Sleep
Poor sleep is linked to higher rates of depression, irritability, and fatigue. Sleep hygiene—regular sleep hours and minimal screen time before bed—can improve mood and focus.
Substance Use
Excessive alcohol or drug use is often used as a coping mechanism and can significantly worsen mental health. Reducing intake can help bring more emotional balance.
Adopting a healthier lifestyle doesn’t mean being perfect—it means being consistent. A little exercise, some sunlight, more water, and balanced meals go a long way toward keeping the mind and body resilient.
Speaking Out and Supporting One Another
Mental health should never be a solo journey. Creating safe spaces for men to share their experiences is vital—whether that’s through therapy, support groups, or just open conversations among friends.
Supporting your mental health doesn’t make you weak. It makes you human.
At Epicentre, we believe in prevention and early awareness. That’s why we offer a Mental Health Package that includes screenings for stress, anxiety, and depression—helping you understand your mental state before a crisis arises.
Let’s Break the Silence
1. Challenge toxic masculinity
2. Talk to your friends
3. Support the men in your life
4. Call out your boys
5. And most importantly—Get help when you need it!
Let’s stop telling men to “MAN UP” and start telling them, “WE’VE GOT YOU.”.
Meet The Author
Andile Ngubane is a Research Counsellor and health writer passionate about empowering other men through science-backed wellness education.
With a background in public health and peer case management, Andile brings a unique perspective to topics like hormone health, fitness, and supplementation. His work bridges the gap between complex clinical research and everyday health decisions—making information on subjects like men’s mental health accessible, relatable, and evidence-based.
References
Deslandes, A., Moraes, H., Ferreira, C., Veiga, H., Silveira, H., Mouta, R., … & Laks, J. (2009). Exercise and mental health: many reasons to move. Neuropsychobiology, 59(4), 191–198. https://doi.org/10.1159/000223730
Mahalik, J. R., Burns, S. M., & Syzdek, M. (2007). Masculinity and perceived normative health behaviors as predictors of men’s health behaviors. Social Science & Medicine, 64(11), 2201–2209.
Ratele, K. (2019). Engaging youth and men in preventing gender-based violence: Lessons from South Africa. Psychology of Men & Masculinities, 20(1), 10–21.
Sarris, J., Logan, A. C., Akbaraly, T. N., Amminger, G. P., Balanza-Martinez, V., Freeman, M. P., … & Jacka, F. N. (2015). Nutritional medicine as mainstream in psychiatry. The Lancet Psychiatry, 2(3), 271–274. https://doi.org/10.1016/S2215-0366(14)00051-0
South African Depression and Anxiety Group. (2021). Mental health stats in SA. Retrieved from https://www.sadag.org/
World Health Organization. (2022). Depression. Retrieved from
