Men’s Mental Health – Resources & Support
Tools, guides, helplines and practical support for men and masculine-identifying people seeking emotional wellbeing, recovery and connection.
⚠️ Content Note & Safety
This page includes content about mental health, stress, burnout, self-harm and crisis support. It is here to help you find options and ideas, but it does not replace professional mental-health or crisis services.
If reading this starts to feel heavy or unsafe, it’s okay to pause, take a break, or reach out for help from a trusted person or a helpline in your area.
- How This Page Can Help
- Self-Care & Wellbeing
- Coping Tools
- Types of Support
- Helplines & Numbers
- Calm Corner
- For People Supporting Men
- Worksheets & Printables
- Emergency Help
How This Page Can Help
If you’re here, you might be feeling tired, overwhelmed, worried about yourself or someone you care about, or just curious about what support is out there. This page is made for men and masculine-identifying people who want gentle, practical mental-health support — without stigma or pressure.
You can use this page to:
- Find helplines and crisis services in your region.
- Explore different kinds of support (professional, peer, community, online, ND-friendly).
- Download tools you can use on your own or take to appointments.
- Share with a partner, friend or whānau member who wants to support you.
You don’t have to read everything at once. Choose the sections that feel most helpful and safe for you right now.
💛 Everyday Self-Care & Wellbeing
Self-care doesn’t have to be big or perfect. Even small habits can help change how you feel over time.
Simple Self-Care Ideas
- Take a few deep, slow breaths or try a short grounding exercise.
- Go for a walk outside or spend time in nature.
- Write down what you're feeling — even if it’s just a few words or doodles.
- Give yourself permission to rest (physically or mentally) without guilt.
- Listen to music, podcasts, or sounds that feel calming or uplifting.
🧰 Coping Tools & Strategies
When everything feels too much, these tools can help calm your mind and body — they don’t have to “fix” everything; they help you cope, stay grounded, and get through tough moments.
Try This
- Box-breathing (4–4–4–4) or other mindful breathing exercises.
- Grounding (5–4–3–2–1 senses: see, touch, hear, smell, taste).
- Movement or gentle stretching, if safe and comfortable.
- Use sensory tools — a warm drink, soft blanket, comforting object, soothing music.
- Set small, manageable tasks for the day instead of overwhelming to-do lists.
🧭 Different Ways Men Can Get Support
“Support” can mean lots of different things. You might try one type, or mix a few together over time. There’s no one “right” way to get help.
Professional Support
- GPs / doctors and nurse practitioners.
- Counsellors, therapists, psychologists.
- Psychiatrists for medication support.
- Workplace EAP (Employee Assistance Programmes).
Peer & Community Support
- Men’s groups and talking circles.
- Support groups for depression, anxiety, addiction or grief.
- Community centres and local support organisations.
- Online peer spaces (with clear guidelines and moderation).
ND-Friendly & Specialist Support
- Autism / ADHD-aware therapists and coaches.
- Neurodivergent support organisations and advocacy groups.
- Online communities for autistic / ADHD / ND men.
- Services that understand sensory needs and masking.
Cultural, Spiritual & Whānau Support
- Kaupapa Māori and Pasifika services.
- Cultural support workers or elders.
- Faith communities, chaplains, pastors, ministers.
- Trusted family / whānau and community leaders.
📞 Helplines & Support Services
| Country / Region | Helpline / Service | Contact Info / Notes |
|---|---|---|
| New Zealand | 1737 | Call or text — free 24/7 support |
| New Zealand | Lifeline | 0800 543 354 — emotional support |
| Australia | Beyond Blue | 1300 22 4636 — 24/7 support |
| United Kingdom | Samaritans | 116 123 — free 24/7 line |
| USA / Canada | Crisis Text Line | Text HOME to 741741 (USA), 686868 (Canada) |
| Worldwide | Befrienders International | See directory for local numbers |
If your country isn’t listed, search online for “suicide prevention helpline” + your country name, or contact a trusted health professional.
🌿 Calm Corner – Looking After Yourself Between Supports
Support isn’t only what happens in appointments. Small, repeatable things you do between supports can help your brain and body cope a little better.
- Take 3–5 slow breaths, counting in for 4, hold for 4, out for 6.
- Use sensory tools: a warm drink, weighted blanket, comfy hoodie, favourite music.
- Write down one or two sentences about how you’re feeling today.
- Try a quick grounding activity (5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste).
- Give yourself permission to rest, cancel non-urgent tasks, or say “I need a quieter evening tonight.”
This isn’t about “fixing” everything. It’s about getting through the moment with a bit more gentleness.
🤝 If You’re Supporting a Man You Care About
This page is also for partners, friends, whānau and carers who want to support a man in their life.
- You don’t have to have all the answers — listening is powerful.
- Try “I’m here with you” instead of “Cheer up” or “Be positive.”
- Ask what he finds helpful when things feel hard (space, company, distraction, practical help).
- Encourage support, but avoid forcing it — give options and time.
- It’s okay to get support for yourself too. You matter in this story as well.
📄 Worksheets, Tools & Printables
These are free resources to help you track mood, practice self-care, set boundaries and build support networks.
- Self-care planner
- Feelings & needs check-in sheet
- Grounding / coping tools tracker
- Support network map (who you can reach out to)
- Emergency & safety plan template
🚨 If You Feel Unsafe or in Crisis
If you ever feel like you may harm yourself or someone else — or are overwhelmed and don’t feel safe — please reach out immediately:
- Call 111 (NZ) / your local emergency number
- Go to your nearest hospital emergency department
- Contact a trusted friend, whānau member, or support person
- Use a crisis helpline if you can safely call or text