16 tips for men: how to pick yourself up when things get tough

We asked men on Instagram ‘what do you do to reach out when you are having a hard time?’ Here is what they had to say:

Tips for men

  1. Reach out – chat to a mate when you start to hide yourself 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 new structure to your day 
  6. Go to the gym 
  7. Get outside for a short walk  
  8. Go swimming 
  9. Make a motivational playlist 
  10. Read a motivational or inspirational quote – to get perspective 
  11. Put yourself out there – do something new like volunteering or taking up a hobby 
  12. Get out of your comfort zone – feel a sense of achievement from this 
  13. Stop and pause – take time to check in with your head by using mindfulness, writing or meditation 
  14. Focus on breathing – breathe in and out slowly for 3 minutes 
  15. Switch off – in a way that works for you, with a book, film, video game etc. 
  16. 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. 

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If you are feeling overwhelmed and want to be listened to then The Calm Zone are specifically here for men. They are available on 0800 58 58 58 from 5pm to midnight 365 days a year. They also have a webchat. You can find out more about what they do for men’s mental health at


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