Men’s Mental Wellbeing Toolkit
Your toolkit for life’s tough moments. Practical tools, local groups and 24/7 help for men.
Life throws us curveballs – whether that’s stress, loss, or big changes – but you don’t have to face them alone.
Explore: Take two minutes to look through this page and try one thing today – small steps make a big difference.
Save: Bookmark this page on your phone or computer so it’s ready whenever you need it. Follow these instructions on how to add it as a widget on your phone.
Share: Pass it on to a mate, a brother, a dad, a son, and help build a network where men look out for each other.
We need more mates checking in on each other.
Ask your mate how he’s doing today and don’t just accept the first answer.
Not sure what to say? Read these conversation starters from Shout for tips on how to start a conversation with a man in your life.
Self-help toolbox
“I should be able to handle this on my own.”
Think of this as a toolkit, not a crutch. Even the best mechanics use tools to get the job done. These resources are here to make things easier, not harder.
Conversation guides
For talking to a mate about your struggles, or asking them about theirs – explore these conversation starters for talking about men's mental health.
Read this ‘Why guys should talk to each other more’ article from Movember.
Monthly men’s webinars
Twice-monthly free online group therapy sessions for men by MANUP on challenges experienced by men, for men, including: being a dad, self-confidence, anxiety for men and responsibilities as a man.
Your Mind Plan
Every Mind Matters is the NHS self-help site for when we’re feeling low, anxious or stressed.They offer simple, practical ways to ease anxiety, manage stress, lift your mood and sleep better. Get started and take their free Mind Plan quiz.
Meditation
Find a moment to refocus – learn meditation for beginners, by exploring this guide and video from Every Mind Matters.
Calming techniques
Calm yourself using muscle relaxation techniques or do some mindful breathing – watch these videos to get started and check in with yourself.Reframing unhelpful thoughts
Discover practical tips to reframe unhelpful thoughts to give you a new perspective on tough situations.
Your crisis prevention app
StayAlive is a pocket suicide prevention tool packed full of useful information and tips to help you stay safe in a crisis. Use it if you are having thoughts of suicide or if you are concerned about someone else who may be considering suicide. Try their breathing exercises, safety plan and LifeBox. Download the StayAlive app from your app store.Your 24/7 text service to talk to someone about what is going on
Text ‘HANTS’ to 85258. If you are struggling to cope and need to talk, trained Shout Volunteers are here for you. Whether it’s about anxiety, stress, depression, suicidal thoughts, or other life challenges, the service is available to you 24/7 and is free, confidential and anonymous. It won’t appear on your phone bill.
For men up to 35 years old
The Papyrus 24/7 Hopeline is for people under the age of 35 who are having thoughts of suicide, or anyone concerned that a young person could be thinking about suicide. Call 0800 068 41 41 or text 88247.
Resources for those supporting men
“I don’t know what to say or do.”
You don’t need all the answers. These tips will give you simple ways to start a conversation with a man in your life and show your support, as well as look after yourself.
Conversation guides
Read this Shout article for tips on how to start a conversation with a man in your life.
This guide from Men’s Minds Matter offers advice on how to talk to a man you're concerned may be feeling suicidal. If you're supporting a man in your life, this NHS guide offers helpful tips on looking after your own wellbeing.
Looking after your own mental wellbeing is just as important – explore the Five Ways to Wellbeing for simple self-care ideas.
Help for a specific worry or issue affecting how you feel
“Talking about it won’t change anything.”
It might feel like nothing will help, but small steps can make a big difference. Many men find that just sharing what’s on their mind helps them feel lighter and more in control.
Topics are listed A to Z to help you find what you’re looking for.
Alcohol or substance use
Worried you might be drinking too much? Find out using this quick, anonymous Rethink Your Drink quiz. Drinking too much can affect your body, your mind and your relationships.
If you’re struggling with drugs or alcohol, contact Inclusion Recovery Hampshire for free support. You can call them on 0300 124 0103.
Anger
Explore this NHS self-help guide to managing anger if you’re concerned your anger is too strong, happens too often, lasts too long or if it is affecting your relationships or work.Anxiety
Explore this NHS self-help guide to anxiety if you’re feeling stressed out, tense or unable to relax.
Baby loss/miscarriage
As a dad or partner who has experienced the loss of a baby, it will take time to come to terms with what you’ve gone through.
Becoming a carer
Taking on a caring role is challenging. Connect to Support Hampshire provides information on help available if you’re caring for someone.If you’re supporting a partner with low mood or depression, explore this self-help guide to understand what’s going on and how you can help your partner and look after yourself.
Becoming a dad
Take a look at our specific dads section on this page.Bereavement
If you’ve lost a loved one or are supporting someone else who has, find advice and local support on our bereavement pages.
Depression and low mood
Explore this NHS self-help guide if you’re feeling low. If you’re supporting someone else who is feeling low, read this guide for partners.
Domestic abuse
Domestic abuse can affect anyone. Stop Domestic Abuse offers support to male victims/survivors of domestic abuse and stalking.
If you’re concerned you might be using abusive behaviour, The Hampton Trust can help you work towards healthy relationships.
Gambling
Concerned your gambling is getting out of control? The NHS Southern Gambling Service offers specialist help to people with gambling-related harms/gambling disorder. Read their gambling support tips and complete the self-referral form to request one-to-one and group support.Jobs and training
Check out the free Skills Bootcamp to help you get the skills you need for a career that works for you. There is also a range of adult learning opportunities across Hampshire to explore.
If you’re returning to work after mental health issues, there are some things you and your employer can do to make the transition easier. You can also find sector specific support on our workplace wellbeing page, including advice for people who work in construction, automotive industries, law, banking or agriculture.
Money worries
Visit our money worries page to learn what support is available when money or debt is making you feel stressed or anxious.Panic
Panic attacks are stronger feelings that can come on quickly and last for more than a few minutes, often with physical feelings. This guide aims to help you reduce your panic attacks by helping you recognise, understand and accept them, and learn tools to reduce panic.
Relationship worries
Learn about how to build and maintain healthy relationships. National charity Relate offers local, paid-for support in Eastleigh or online. Services are free to access for some people - see whether you’re covered.Separation or divorce
Read this quick blog which includes tips for life after divorce.
If you’re a parent, this Getting it Right for Children course for parents who are separated, or thinking about separating, may help you parent co-operatively. Hampshire Healthy Families also provide tips to help your child through a relationship breakdown.
Sexual health
Let’s Talk About It is a confidential information and support service for contraception and sexual health. Call 0300 300 2016 to book an appointment.Sexuality or gender identity
There is help if you're feeling low or anxious and you're LGBTQ+ or think you may be. Explore this LGBTQ+ friendly mental health support directory to find something that may suit you. Join Solent Mind at their weekly mental health support safe space group for trans and non-binary people.
Sleep
Read our tips to get a better sleep, whether you’re a shift worker, a parent or just someone struggling to get enough sleep.Social anxiety
Read this guide to help you understand what social anxiety is, the causes and ways to help yourself overcome it.
Stop smoking
Smoking can increase anxiety and tension. Smokefree Hampshire provides support to stop smoking. Email them at [email protected] to book an appointment to start your quit journey.Victim support
Hampshire and Isle of Wight Victim Support offers free, confidential help to people who have been affected by crime.
Weight
Healthy lifestyles provider Gloji helps people achieve a healthy weight and improve their wellbeing, offering a free 12-week weight-loss programme for people living in Hampshire.If you’re a man in Hampshire who wants to lose weight, improve your fitness and play football with like-minded men, MAN v FAT Football is for you.
In-person activities, groups, and socials
“I’m not a ‘group’ person.”
You don’t have to be the life of the party. These meet-ups are about connection, not performance. Just show up, have a brew, and see how it feels, no pressure.
Mind wellbeing centres
Mind run courses and group activities at different venues across Hampshire and online for anyone experiencing low mood or anxiety.
Activities
Men’s Sheds promote connection, conversation and creation. Find your local Shed; some are not registered so you may find your local shed by searching your local council or community directory webpages.
MANvFAT Football is for men to exercise and connect. Over 90% of players lose weight, get fitter, and build new connections with other local men. Please check availability in your area.
Sport in Mind offer sport and physical activity sessions that are stigma free spaces for people to enjoy physical activity who may also be experiencing mental health challenges.
Explore the local activity finder to search groups and clubs to get you moving and active with likeminded others.
For ideas on how to connect with nature to boost your mood, check out our Nature for Wellbeing pages which list places and activities to get you exploring the outdoors.
If culture, heritage and history, or more creative interests are your thing then explore our Creativity for Wellbeing page. From photography walks or male choirs to museum collection volunteering, there’s something for everyone.
Do good, feel good. Volunteering is a great way to find new purpose, meet people, give back to the community and learn new skills.
Groups
Andy's Man Club is a men’s suicide prevention charity, offering free peer-to-peer support groups aiming to end the stigma surrounding men’s mental health and help men through the power of conversation. Find them every Monday evening in: Aldershot, Alton, Eastleigh, Fareham, Gosport, Portsmouth and Southampton.
For Men To Talk run online meet-ups as a supportive space for mutual healing and growth with others experiencing a tough time.
Man Down run informal, peer-led talking groups, providing a judgment-free space for men to share their struggles and connect with others. Find them in: Fleet, Romsey.
ManGang is a network of men who provide a peer-to-peer platform for men across Hampshire who struggle with the pressures of modern-day life. Find them in: Eastleigh, Southampton, Winchester.
Silent Storms offers a non-judgmental space where men can talk openly about their mental health, their struggles and everything in between. Find them in: Fleet, Farnborough, Aldershot.
Talk Mental meet in Aldershot and Farnborough for a stigma-free walk and talk.
Tea with Tony is a men’s social group that meets on the last Thursday of every month at Brewsters Café in The Clanfield Centre, Waterlooville, PO8 0YF from 7pm.
Tough Enough to Care groups support any male over 18 who may be going through a difficult time, or someone who just wants to have a chat with like-minded men and not be judged. Find them in: Basingstoke every Monday evening.
United Minds Hampshire is a men’s mental health support group. Find them in: Havant and Portsmouth.
Side by Side is a safe space mental health support group for trans and non-binary+ people, run by Solent Mind. It meets every Tuesday, alternating weekly between in person and online sessions. The group is led by trained trans and non-binary peer support staff and volunteers, and the group discusses all aspects of mental health – gender-related and otherwise. It is a safe space in which you can be yourself, be heard and be respected – and receive the support of peers.
Find other social opportunities
There are lots of other community groups and volunteering opportunities in local areas across Hampshire – search for something that interests you!
For dads
“I should have this parenting thing figured out.”
Becoming a parent brings with it a lot of emotions and challenges – this is normal. If things feel like they are becoming too much, support is available. Read on to find what might work for you.
You can search the Family Information and Services Hub directory of local services and support available for families, including help for children with and without additional needs.
Tips for dads
Read Barnardo’s tips to support dads. They offer advice and guidance for new dads and experienced dads facing a new challenge.
Boosting confidence as a parent
Advice and practical tips to boost your confidence as a parent. Free online courses to help parents, foster parents or grandparents navigate family life and strengthen relationships. Developed by psychologists and professionals, they have been designed to help you to understand your child’s feelings, development and behaviour, as well as focus on your own feelings as you grow as a family.
Advice on strengthening your relationships with your partner as new parents
Need help strengthening your relationship with your partner after having a child? These free courses for parents/carers are designed to help couples navigate the transition to parenthood, including tools to handle relationship and debt stresses.
Postnatal depression support for dads
It’s not just mums who get postnatal depression. Dads can get it too. Learn more about the signs and support available. It’s important to talk to someone if you feel like you’re not coping, or you often feel angry or stressed. Getting help for yourself will mean you’re better able to support your partner and baby too.
Support following a traumatic birth
If your partner experienced a traumatic birth, this may sometimes lead to feelings of distress or post-traumatic stress disorder (PTSD) in the dad/non-birthing partner. The Birth Trauma Association offers a monthly peer support zoom drop-in for people struggling after witnessing their partner go through a traumatic birth who’d like to speak with someone about their experience.
Talking Therapy for dads
Talk Plus Talking Therapies North East Hampshire run a Dads Course. If you’re struggling with anxiety, stress, low mood, or other struggles, complete a self-referral form and mention Dads Course. For those living in Rushmoor, Fleet or Yateley only. Read the TalkPlus Talking Therapies Perinatal Care Book for Dads.
Free counselling for dads
Friends of the Family in Winchester offers one-to-one counselling for dads who are suffering from low self-esteem and are experiencing challenges with their role as a parent, relationship struggles or emotional issues. The service is free and run by a fully qualified male counsellor.
Online communities
Dadventures UK on Facebook run a group to share and support each other as you adjust to becoming a parent.
PANDAS Dads have a private Facebook support group to help fathers experiencing low mood/anxiety and/or those who are supporting their partner with perinatal mental illness.
Social meet-ups for dads/carers
You may find other options available in your local area so do search around if what you’re looking for isn’t listed below.
Dadzclub run Saturday stay ‘n’ play meetups in Portsmouth and Southampton. They also run peer support groups, a walk ‘n’ talk group, and more.
Me and My Dad Club meet every other Saturday from 9:30am to 11:30am at Spring Meadow Children’s Centre in Andover, helping fathers spend more quality time with their kids doing activities, going on outings and attending events.
Hampshire Parent Carer Network run online and face-to-face get togethers for parents and carers of children and young people (0-25 years) with any additional needs (diagnosis not needed).
Who Let the Dads Out? sessions are run by Care for the Family in many church locations across Hampshire. Sessions are run by dads for dads, grandfathers, father figures and their children. Have fun, form friendships and find support. They offer toys, games, crafts, breakfast (including bacon sandwiches) and a place to chat. They meet monthly on a Saturday morning.
Support after losing someone to suicide
Cruse Bereavement Support offers a free and confidential support service to anyone affected and bereaved by suicide, or suspected suicide in Hampshire, Southampton, Portsmouth and the Isle of Wight.
Survivors of Bereavement by Suicide (SOBS) is a peer-led support charity with local groups.
Visit our Crisis and Suicide Prevention page for further information.
