Looking after your head is just as important as looking after your body.
Noticing when things are shifting, taking small steps to improve and maintain your mental health and being there for your mates when it matters will help you to stay solid.
It’s not about being perfect. It’s about speaking up, taking steps and staying in the game.
“Putting your wellbeing first is the best way to help yourself and those around you.”
Hear from men who’ve been through tough patches and found ways through. They share what helped, what didn’t, and the small steps that made a big difference.
Ali's story
“Speaking up doesn’t make you less of a man. It makes you human.”
Nathan's story
“Being strong isn’t about hiding your struggles. It’s about opening up and staying connected.”
Matt's story
“Opening up shows strength. You’re not an island.”
Fabian's story
“Talk to someone. Talk to whoever you have to. Once you get it out, it’s so much easier”
Spot the early signs
Mental health struggles don't always look like you'd expect. Keep an eye out for...
Feeling tired or flat all the time
It’s more than just a few bad night’s sleep – constant fatigue can signal something deeper.
Losing interest in things you usually enjoy
When fun starts feeling like a chore, it’s a sign that something might be off.
Snapping or getting angry more easily
If little things start to set you off, it might be a sign of something bigger at play.
Pulling away from mates or family
Avoiding people can be a sign you’re not feeling yourself.
Drinking or using drugs more than usual
Leaning on alcohol or other substances can be a sign you are not coping.
TIP
If that sounds like you (or your mate), don’t shrug it off. Small steps early on can make the biggest difference.
Practical steps you can take
You don’t need to completely overhaul your life. Try…
Moving your body
Just 10mins outside or a quick set of pushups can help reset your head.
Talking it out
Pick one bloke you trust and shout out to them. A text or quick chat counts.
Speak up
Even if you don’t feel comfortable talking out loud, somewhere like SANE Forums is a safe and anonymous place to share what’s really going on.
Cutting back on alcohol or other substances
It might take the edge off in the short-term, but it hits harder later.
Sorting your sleep
Aim for a regular bedtime, even on weekends. Simple, but powerful.
See your doctor
Your GP is the best port of call to help unpack what’s happening and make a plan to help.
TIP
Start small and keep it simple. One tiny change today can kick off a big shift over time.
How to check in on a mate
You don’t need the perfect words –you’re doing your mates a solid by just showing up.
Ask: “You’ve seemed quiet lately – all good?”
Listen: Don’t jump in with solutions. Just hear them out.
Encourage: Suggest one small next step - whether that’s a walk, a chat, or professional support.
Check back in: One conversation isn’t enough. Keep showing up. That’s what mates do.
Sources: 1. 3-4 more likely, 2. 75% report symptom relief and better overall wellbeing, and 3. Alcohol can worsen stress and mood.
Need extra help?
It's ok to need support sometimes.
Find support services
Talk to others online
If you need immediate support, you can call, text, or chat with Lifeline on 13 11 14, Suicide Call Back Service on 1300 659 467, or 13YARN on 13 92 76.
If you or someone else’s life is in immediate danger, call Triple Zero (000) or go straight to emergency services.