How to pick yourself up when things get tough - 15 tips for men

We asked men on Instagram ‘what do you do to look after your mental health when things get tough?'

Explore the top tips

  1. Reach out - chat to a mate when you start to hide away
  2. Be listened to - have a chat, and get it off your chest
  3. Follow social media accounts that you can relate to
  4. Have a chat with someone who will listen and not ‘fix’ – a mate, colleague, family or a helpline
  5. Keep up with your routine - or add a new structure to your day
  6. Get outside for a short walk
  7. Make a motivational playlist
  8. Read a motivational or inspirational quote - to get perspective
  9. Do something new like volunteering
  10. Take up a new hobby
  11. Get out of your comfort zone - feel a sense of achievement from this
  12. Stop and pause – take time to check in with your head by using mindfulness, writing or meditation
  13. Focus on breathing – breathe in and out slowly for 3 minutes
  14. Switch off – in a way that works for you, with a book, film, video game etc.
  15. Ask a mate how they are – doing something for a mate can make you feel better

Are there any tips that aren’t on the list that help you? If yes, get in touch and tell us about them.

If you feel overwhelmed and want to be listened to, then CALM is available on 0800 58 58 58 from 5 pm to midnight 365 days a year. They also have a web chat. You can find out more about what they do at

Our work on men’s mental health

When we consider men’s mental health, it’s hard to look beyond the fact that suicide is a leading cause of death for men up to the age of forty. We want to share with you the work we do at the Mental Health Foundation to tackle men's mental health.
Learn more about the work we do
Two men sitting talking at a table. One has his back to us, the other is gesturing with his arms.
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