7 Things You Can Do to Improve Your Mental Health (Especially as a Man)

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May 6
3 min read

By Will Abram | May – Mental Health Awareness Month

Introduction

May is Mental Health Awareness Month—a time to not only talk about the importance of emotional well-being, but to break the silence that has plagued men for far too long.

As a leader, husband, father, and creator, I’ve seen firsthand how neglecting mental health doesn’t just affect you—it affects your family, your business, your faith, and your future.

Let’s call it what it is:Too many men are silently suffering.

According to the American Foundation for Suicide Prevention, men die by suicide nearly 4 times more than women.The National Institute of Mental Health reports that over 6 million men in the U.S. suffer from depression every year—many undiagnosed, untreated, and unspoken for.

Why?

Because we were told:“Be tough.”“Man up.”“Don’t cry.”“Handle it.”

But real strength?Real masculinity?It doesn’t come from suppressing emotion. It comes from stewarding your mind.

So in honor of Mental Health Awareness Month, I want to give you 7 things you can start doing right now to improve your mental health—and protect your legacy.

1. Talk to Someone (You’re Not Alone)

Silence is not strength.Isolation is a killer.

Men often carry emotional burdens in silence because we fear judgment or appearing “weak.” But opening up to a trusted friend, therapist, mentor, or coach is one of the most courageous things you can do.

As Dr. Thema Bryant, president of the American Psychological Association, says:“You don’t have to go through it alone. Healing happens in connection.”

2. Move Your Body Every Day

Mental health is deeply connected to physical activity.

Research from Harvard Medical School shows that just 15–30 minutes of exercise a day can significantly reduce symptoms of depression, anxiety, and stress.

It’s not about having abs.It’s about activating your body to regulate your brain.Go for a walk. Hit the gym. Stretch. Just move.

3. Create a Daily Rhythm

When life feels chaotic, routine brings stability.

Your brain thrives on rhythm. Create 2–3 daily anchor points:

Morning: Scripture, prayer, or journaling
Midday: Movement or breath work
Evening: Disconnect from screens and reflect

Rhythm is where peace lives.Don’t let life lead you—lead your life.

4. Cut Down on the Inputs

Social media, news, and endless content create mental clutter.

Too much comparison, controversy, and chaos can inflame anxiety and leave you mentally fatigued.Protect your headspace.Unfollow toxic voices. Turn off alerts. Choose what and who you allow into your mind.

“Your attention is your most valuable currency—invest it wisely.” – Cal Newport

5. Get Serious About Sleep

According to the CDC, 1 in 3 adults don’t get enough sleep, and men are more likely to sacrifice rest in the name of productivity or pride.

But poor sleep can mimic symptoms of depression, increase irritability, and hurt memory and focus.

Treat sleep like an appointment.

No screens 1 hour before bed
Wind down with silence, prayer, or a book
Stick to a consistent schedule

Better sleep = Better decisions = Better mental health.

6. Practice Gratitude on Purpose

Gratitude is a spiritual weapon.

It trains your mind to focus on what’s right instead of what’s wrong.Studies from UC Davis psychologist Dr. Robert Emmons show that practicing gratitude can:

Lower stress
Increase happiness
Strengthen relationships
Even reduce symptoms of PTSD

Start a journal. Every day, write down 3 things you’re thankful for.Simple. Transformational.

7. Do One Thing That Brings You Joy

Men, we are not machines.

You’re allowed to laugh. Create. Build. Ride. Sing. Play.Don’t lose your humanity in the hustle.

Joy is fuel.If you don’t refill your joy tank, you’ll burn out trying to save everyone else.

Even Jesus took time away to rest and recharge. Don’t ignore what your soul is trying to say.

Final Word

This Mental Health Awareness Month, don’t just repost a quote—take action.Your mind is sacred territory. And if you want to leave a legacy, you have to protect what’s happening behind your eyes as much as what’s happening in front of them.

Let’s stop suffering in silence.Let’s normalize strength and softness.Let’s raise sons and daughters who know that mental health is manhood.

And most of all—let’s lead by example.

If this article spoke to you, share it. Start the conversation. Be the safe space you wish you had.

And as always…

It all starts with me—so let it be legacy.