What is self-care for men?

Mens self care involves activities and practices that promote a healthy emotional state, physical, mental, and emotional well-being. This can include exercise, mindfulness, hobbies, and social connections. It’s essential for maintaining balance and health in today’s fast-paced world.

Why is self-care important for men?

Self-care is vital for men to manage stress, improve mental health, and enhance overall quality of life. It helps prevent burnout and promotes resilience. Men often face societal pressures; self-care provides a necessary outlet for expression and healing.

How can men improve their mental and emotional well-being?

Men can enhance their mental health by practicing mindfulness, journaling, or engaging in therapy. Regularly talking with friends or joining support groups also fosters emotional resilience. These practices create a safe space for sharing feelings.

What physical health practices should men consider?

Incorporating regular exercise, balanced nutrition, and sufficient sleep are fundamental physical health practices. Activities like yoga or team sports can also provide both fitness benefits and social interaction, making them excellent choices for self-care.

What types of self-care should men explore?

Men should explore various self-care types including physical (exercise), emotional (therapy), social (hanging out with friends), and spiritual (meditation). Finding what resonates personally is key to establishing a fulfilling self-care routine.

When should men seek help and support?

Men should seek help when feeling overwhelmed, anxious, or depressed. If daily tasks become challenging or if they experience persistent negative emotions, it’s time to reach out. Professional support can offer valuable tools for coping and healing.

Self Care For Men

January 16, 2025

DMT

The Complete Guide to Men’s Self Care

Self Care: It’s not just for women. Let’s talk about self-care, and more specifically, men’s self care. When we think about self-care, we most likely think about the ads we’ve seen on TV and online geared toward women. You know, skincare and beauty products, fancy shampoos and conditioners, and other ways of pampering ourselves like massages and spa treatments.

That’s the problem, isn’t it? The term “self-care” has become ubiquitous with female-centric marketing from companies who want to sell their beauty, health and wellness products. It’s become synonymous with the idea of indulgence and treating yourself. And it’s catching on with men as well. While there are plenty of men’s lotions, fancy hair gels and skin-nourishing shaving cream and aftershave, this type of self-care, though important, isn’t what I’m talking about.

We are not even talking about just exercise, which is a legitimate form of self-care that we think everyone should practice.

What we are referring to is the kind of self-care that goes beyond the physical, the kind that allows you to reduce stress and anxiety, and reconnect with yourself and the world around you – spiritually, mentally, and emotionally. It’s also about challenging yourself.

What is self-care?

Many guys ask themselves how to take care of yourself as a man? According to the UK Department of Health, “Self-care is a part of daily living. It is the care taken by individuals towards their health and well-being and includes the care extended to their children, family, friends, and others in neighborhoods and local communities. Self-care includes the actions individuals and carers take for themselves, their children, their families, and others to stay fit and maintain good physical and mental health”.

Note that self-care expands to our families and other loved ones. Taking good care of yourself and those closest to you means spending quality time together by eating healthy meals together, having meaningful conversations, and doing some form of exercise together, even if it’s simply going for a walk around the neighborhood. As men when we practice self care we are better able to show up for those we love. But we can’t do this unless we learn to take care of ourselves first. Once we do this, we can better care for those we love.

In case you might think this is a bunch of hooey, it’s important to note that science and research support the importance of self-care.

Signs You Need More Self Care

Have you noticed any of these warning signs lately?

Quick to anger or experiencing outbursts you can’t control
Your eating or sleeping patterns feel off
Can’t focus or feeling constantly restless
Finding yourself drinking more than usual or turning to drugs to cope
Dealing with mysterious aches and pains

Men’s Self Care

As men, when we think about challenging ourselves, our thoughts go to achieving goals, finding success, and making ourselves feel better by achieving tasks. As I’ve written before, this may make us feel better on the surface, but it only continues to mask our true feelings of self-doubt, sadness, and loneliness.

Men’s self care is about relieving stress, of course, but also growing emotionally and mentally. In many ways, we must challenge ourselves to do things we might nor feel comfortable doing. The point is to get back to our core selves, to who we really are underneath all of our fears and insecurities that bog us down in from work, family, and life in general.

Here are some ways you can practice self-care so you can rediscover your core self:

Physical Wellness as Mental Strength

Think of your body as one of your mind’s most powerful allies. Research shows that virtually any form of exercise can act as a stress reliever and mood enhancer. Want to know something remarkable? As little as one hour of exercise weekly helps protect against depression.

Physical activity also helps combat common health concerns such as obesity and heart disease. Men who stay active tend to have better cardiovascular health. They also experience fewer symptoms of anxiety and depression. Finding an enjoyable activity makes it easier to stick with it long-term.

Exercise routines that boost mood and energy

“Physical movement isn’t just about building muscle or losing weight,” explains Stephen Rodgers, LCSW. “It’s one of the most effective tools we have for improving mental health.” When you exercise regularly, you’re giving your mind these powerful benefits:

Your brain produces more feel-good neurotransmitters
Your body becomes more resilient to stress
You sleep better and longer
Your confidence and emotional stability grow stronger

Ready to start? Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly. Add strength training twice weekly to round out your wellness routine.

Nutrition habits for mental clarity

Your brain craves good nutrition just like your muscles crave movement. Foods rich in omega-3 fatty acids, like salmon and walnuts, act as natural mood boosters. Load up your plate with green leafy vegetables and berries – they’re like premium fuel for your brain’s memory and thinking power.

Balanced Diet

Adopting a balanced diet plays a key role in men’s self care by supporting both the physical self and mental health. Foods rich in nutrients fuel the body and mind. A diet high in fruits, vegetables, whole grains, and lean proteins can help prevent various health issues. Research shows that diets low in processed foods lead to better mental health outcomes.

Incorporating healthy fats, like those found in fish or nuts, supports brain function. This can help address potential health concerns like memory loss or cognitive decline. Drinking enough water is essential too. Staying hydrated improves focus and mood.

Recovery practices for the body and mind

Here’s something many men overlook: quality rest isn’t just about getting through the next day – it’s essential for both physical and mental recovery. Exercise can help regulate your sleep patterns, especially when stress or anxiety try to hijack your rest. Create a sleep schedule that works for you and stick to it. Remember to give yourself proper recovery time between workouts.

Don’t feel pressured to transform your routine overnight. Even 10-minute exercise sessions or walks can make a real difference. The key? Find activities that feels good to you and make them part of your daily life. Your mind and body will thank you for it.

Essential Self-Care Practices for Men

Think of mindfulness like strength training for your mind – it builds emotional resilience just as weightlifting builds muscle. Research backs this up: men who practice mindfulness are 1.6 times more satisfied with themselves and show greater emotional stability.

Daily mindfulness techniques

“Many men tell me they don’t have time for meditation,” says Stephen Rodgers, LCSW. “But mindfulness doesn’t mean sitting cross-legged for hours.” Try these simple techniques that fit into your daily life:

Take three deep breaths before important meetings
Set aside 5 minutes a day for breathwork
Practice mindful walking during lunch breaks
Focus on one task at a time instead of multitasking
Set aside 5 minutes daily for quiet reflection

Even these brief moments make a difference – studies show that short mindfulness sessions can reduce stress levels and sharpen your focus.

Stress management strategies

Want to manage stress more effectively? Start by understanding what sets you off. Research tells us something interesting – men often process emotions through action rather than words. This explains why men’s self care activities like working with your hands, playing sports, or tackling home projects can help you blow off steam better than just talking about your feelings.

Building emotional awareness

Let’s bust a myth: emotional intelligence isn’t about becoming more “sensitive” – it’s about understanding yourself better. Here’s how to strengthen this muscle:

Notice and Name: Pay attention to how emotions show up in your body. Does stress make your shoulders tight? Does anger make your face hot? These physical clues can help you catch stress signals before they take over.

Express Through Action: Channel what you’re feeling into something productive. This plays to men’s natural strengths in processing emotions.

Remember, you wouldn’t expect to bench press 300 pounds on your first day at the gym. Building these practices takes time, but research shows that consistent small steps lead to real improvements in emotional well-being.

Trying New Hobbies

Often men focus on their careers and family, which leaves little room to learn new skills. But trying new hobbies helps you discover talents you might never knew you had, or perhaps rekindle a long-lost passion from your childhood or before you had children you had forgotten about. Maybe take a drawing class, or find an online video on how to cook your favorite dish. For many men experiencing adventure is vital to self care. This can come in the form of a pow day skiing or hiking a 14er. Learning new skills helps build confidence and allows you to grow personally and professionally.

Exploring new experiences

The same with trying new hobbies, exploring new experiences allows you to learn things about yourself you might never otherwise have known. Traveling to places you’ve never been gives you the chance to learn about new cultures and beliefs, taste new and exotic foods, and meet people who might have a positive influence on your life. Travel is just one way to try a new experience, though. You can also take baby steps, explore experiences in Colorado or try a new food, read a new book or watch a TV show or movie you might not normally watch. Start small and work your way up. The more you do it, the more comfortable you’ll become in new experiences, which will broaden your mind and your confidence.

Going to therapy

Maybe part of trying new experiences is trying therapy. Talking to a professional therapist can help you uncover the fears and insecurities you have that might keep you from taking proper care of yourself. Therapy is an important part of self-care for men’s mental health. Remember, start small. Book an appointment below and let’s get started on your self-care journey together.

Building a Support System

Connecting with friends

We have written before about male loneliness and how important it is to have a core group of friends you can connect with. Hanging out with your buddies and watch a ball game is a good way to unwind and feel connected. It’s also important to be able to talk with at least one friend about challenges you may be facing emotionally is even more important. Being vulnerable is hard, but it’s often easier to do when you have someone who can relate to your struggles. And it gives your friends a chance to do the same, which then creates a deeper bond in your friendship.

Building meaningful male friendships

“Men often tell me they don’t know how to make friends as adults. It’s true, making friends as an adult in Denver is hard,” shares Stephen Rodgers, LCSW. “But research shows that guys with strong social support networks in early adulthood handle stress better”. Want to strengthen your connections? Try these:

Reach out for regular check-ins with friends
Respond to friends when they reach out to you
Find activities you can do together
Tell your friends what they mean to you
Lock in regular meetup times

Family Connections

Family plays a vital role in building a support system. Strong family ties can enhance mental health. Talking openly with family members fosters trust and understanding. Families often provide unconditional love and support. This foundation can help during tough times. Regular family gatherings can strengthen these bonds. Sharing experiences creates lasting memories and improves social health.

Seeking Emotional Support

Emotional support from trusted individuals is crucial. This support can come from friends, family, or even coworkers. Talking about problems can lighten the load. It’s essential to seek out those who listen without judgment. Open conversations can lead to better coping strategies for stress reduction. Research shows that having someone to talk to improves overall well-being (source: https://www.apa.org).

Mens Self Care Through Different Life Stages

Your mental health needs shift as you move through life’s chapters. Research shows that men’s mental health requirements evolve dramatically from early adulthood through retirement years. Let’s break down what this means for you.

Young adult transitions (20s-30s)

Remember your twenties and thirties? They’re often a whirlwind of career-building and relationship forming. “Young men frequently push themselves to the limit during these years,” notes Stephen Rodgers, LCSW. “But this is exactly when establishing good self-care habits matters most.” Studies back this up, showing that men in this age group need to prioritize preventive health measures. Focus on:

Building exercise routines that stick
Learning to manage stress before it manages you
Setting clear boundaries between work and life
Keeping your social connections strong

Midlife adjustments (40s-50s)

The forties and fifties bring a different kind of pressure cooker. You’re likely juggling peak career demands with family responsibilities. The game changes, and you’ll need to pay extra attention to:

Physical Health: Your metabolism isn’t your twenty-something friend anymore – regular exercise becomes non-negotiable.

Stress Management: Work stress often hits hardest now, making stress-busting strategies essential.

Mental Wellness: Don’t ignore the mood shifts – nearly 80% of men experience significant emotional changes during these years.

Later life changes (60+)

Your sixties and beyond call for a fresh approach to self-care. Men over 60 thrive when they focus on:

Social Engagement: Those weekly coffee meetups with friends? They’re not just social calls – they help fight isolation.

Cognitive Activities: Keep challenging your brain – it’s like a muscle that needs regular workouts.

Adapted Exercise: Smart movement matters more than intense workouts now.

Here’s something worth noting: men who stick with self-care through all these life stages consistently report better mental health. Think of it as compound interest for your wellbeing – small, consistent investments pay off big over time.

Balancing Work and Personal Growth

Does your work life feel like it’s eating everything else? You’re not alone. Studies show that 60% of men report experiencing work-family conflict. The line between professional success and personal well-being often feels like a tightrope walk.

Setting boundaries at work

Picture your workday as a container – it needs clear edges to hold its shape. Yet research paints a stark picture: 87% of office workers spend an average of seven hours daily staring at screens.

“Many men pride themselves on being available 24/7,” notes Stephen Rodgers, LCSW. “But constant accessibility or always saying YES comes at a cost to your mental health.” Try these boundaries:

Block specific times for emails and messages
Guard your “focus time” like you’d guard your wallet
Tell colleagues clearly when you’re available
Give yourself permission to take real breaks

Making time for hobbies and interests

When did you last do something just because you enjoyed it? Studies show that men who pursue hobbies experience lower stress levels and more patience. Look for activities that:

Get your body moving
Challenge your mind
Connect you with others

Managing digital overwhelm

Your devices shouldn’t run your life. Yet more than half of surveyed workers report fatigue or depression from digital overload. Want to take back control? Start here:

Create Tech-Free Zones or Days: Make meals and bedtime sacred – no screens allowed. Commit Sundays to a no screen day.

Set Digital Boundaries: Use your phone’s built-in tools to limit screen time.

Remember, work-life balance isn’t about achieving perfect harmony every day. Think of it more like surfing – you’re looking for a rhythm that lets you ride the waves without wiping out.

Taking Action for Better Mental Health

Let’s start with a reality check: one in five men experience mental illness annually. That’s not just a statistic – it’s a wake-up call. The good news? Your decision to take action for your mental wellness journey already puts you ahead of the curve.

Creating accountability systems

“Men often tell me they can handle things on their own,” says Stephen Rodgers, LCSW. “But having someone in your corner makes a real difference.” Try these proven approaches:

Team up with a trusted friend for weekly check-ins
Write down specific mental wellness goals with deadlines
Keep tabs on your daily mood and energy
Book regular mental health check-ups like you would a physical

Professional support options

Finding the right professional support isn’t about fixing what’s broken – it’s about building what’s possible. Research backs this up: men who receive proper mental health treatment show real improvements in their overall well-being. Consider these paths:

The key? Find support that fits your life and feels right to you. Many guys report clicking better with peer support specialists who get their specific challenges.

Measuring progress and adjusting habits

Think of tracking your mental wellness like checking your workout gains – it shows you what’s working. Keep an eye on:

How well you’re sleeping
Your energy throughout the day
How you’re handling stress
Time spent connecting with others

Remember, progress in mental health rarely moves in a straight line. Focus on spotting patterns and tweaking your approach based on what actually helps you feel better. Research shows that men who actively track their mental health progress are more likely to maintain long-term engagement with support services.

Conclusion: Men’s Self Care

Think of self-care like maintaining a car – it’s not an optional luxury, it’s essential maintenance. This isn’t just feel-good advice – it’s fundamental to your mental and physical well-being. When you take care of yourself, you’re better equipped to show up fully for the people who matter most in your life.

“The journey to better mental wellness doesn’t require dramatic life changes,” explains Stephen Rodgers, LCSW. “Small, consistent steps create lasting change.” Just like building physical strength, mental resilience grows through regular exercise, mindful practices, and proper nutrition. Add meaningful connections and healthy work boundaries, and you’ve got a solid foundation for mental fitness.

Have you noticed how your self-care needs shift over time? What worked in your twenties might feel off in your forties or sixties. That’s normal – and it’s smart to adjust your approach as life changes. The key isn’t finding the perfect routine; it’s staying curious about what you need right now.

When you prioritize your mental health, you’re not just investing in yourself. You’re building the capacity to be truly present for life’s important moments. Think about it – how much better could your relationships be, your work feel, your life flow, if you showed up with a full tank instead of running on empty? The choice to take care of yourself ripples out to touch everyone around you.

Frequently Asked Questions

FAQs

Q1. What are some effective self-care practices for men? Effective self-care practices for men include regular exercise, mindfulness techniques, stress management strategies, and building emotional awareness. It’s also important to maintain a balanced diet, get quality sleep, and engage in hobbies or activities that promote personal growth and relaxation.

Q2. How can men build a strong support system for better mental health? Men can build a strong support system by actively nurturing meaningful friendships, participating in shared activities or interests, joining community groups, and maintaining open communication with loved ones. A support system is vital for men’s self care. It’s also beneficial to consider professional support options like therapy or counseling when needed.

Q3. What are some signs that indicate a man needs to prioritize self-care? Signs that a man needs to prioritize self-care include feeling easily annoyed or experiencing uncontrollable temper outbursts, changes in appetite or sleeping habits, difficulty focusing, high consumption of alcohol or inappropriate use of drugs, and experiencing unexplained aches and pains.

Q4. How does self-care differ for men across different life stages? Self-care needs evolve as men progress through different life stages. Young adults (20s-30s) should focus on establishing good habits and work-life boundaries. Midlife (40s-50s) requires attention to stress management and maintaining physical health. Later life (60+) emphasizes social engagement, cognitive activities, and adapted exercise routines.

Q5. What strategies can men use to balance work and personal growth? To balance work and personal growth, men can set clear boundaries at work, make time for hobbies and interests outside of their career, and manage digital overwhelm by implementing tech-free time and setting app limits. It’s also important to create accountability systems and regularly assess and adjust habits for better mental health.