Men’s Mental Wellbeing Toolkit

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.

Movember’s Mental Fitness Resources

Check-out Movember’s Mental Fitness Resources providing practical guidance on:

• Managing strong emotions
• Building resilience
• Problem solving
• Supporting friends
• Recognising signs of declining mental health
• Developing mental fitness habits

The CALMzone app

Meet the CALMzone app: Free mental health support in your pocket.

The CALMzone app makes it easier to look after your head. Manage anxiety, stress, panic, and whatever life throws at you using expert-created mental health tools and exercises.

Samaritans

Whatever you're going through, you can call Samaritans free any time 24/7, from any phone, on 116 123.

Conversation guides

Read this Shout article for tips on how to start a conversation with a man in your life.

Try out Movember’s conversation practice tool to help you practice a conversation before you have it.

Looking after your own mental wellbeing is just as important – explore the Five Ways to Wellbeing for simple self-care ideas.

If you are worried about supporting a man in your life who may be in mental health crisis, please be aware of the following services that can support you:

• Call NHS 111 and select the mental health option for 24/7 advice.
• Similarly, the Samaritans website has useful information on how to support someone with suicidal thoughts.
• Download the StayAlive app – a pocket suicide prevention tool packed full of useful information and conversation tips to help you or a loved one stay safe in a crisis.

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

If you are a dad or partner who has experienced the loss of a baby, then help and information is available through this difficult time.

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 such as reasonable adjustments and Access to Work.

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.

If you ever find yourself feeling like things are just too much, you do not need to experience this alone. The following services can help you ride out the storm.

If your life is at risk right now and you feel you might attempt suicide or have seriously harmed yourself – call 999 or head to A&E. Mental health emergencies are serious – you are not wasting anyone's time. 

If you are safe and need someone to talk to you can get support here:

• call NHS Mental Health Crisis support on 111 
• call Samaritans on 116 123 
• text 'HANTS' to 85258 
• Visit one of these in-person adult safe havens for a place to feel safe and supported if you are experiencing a mental health crisis:
• Aldershot
• North and Mid Hampshire
• Havant and East Hants
• South West Hampshire

NHS talking therapies service Talk Plus have created a number of videos to help you get a sense of what therapy through the NHS might be like.

Visit the NHS mental health conditions page for information, advice, and treatment options for many common mental health conditions.

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.

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.

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.

Founded in 2020, Kick Start FC is a mental health charity using the power of football therapy and community-led projects to bring people together, support those who are struggling, and create a sense of belonging for everyone involved. Based in Tidworth, Andover and surrounding villages.

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!

Volunteering opportunities

There are a range of opportunities to get involved in locally where your time and input could make a real difference to the lives of others and your own.

Check out our volunteering page to find out more.

Learning and mastering new skills

Learning a new skill can boost confidence, purpose and a sense of achievement. Whether it’s a hobby, sport or practical skill, learning keeps your mind active and gives you something positive to focus on.

Skills Bootcamps are aimed at helping men build practical, in-demand skills, boost confidence and open up opportunities for new jobs, career progression and personal development.

Hampshire Achieves offer a range of free adult skills learning courses for people of all ages and backgrounds, funded by the Department for Education (DfE) and Department for Work and Pensions (DWP). Courses run in libraries and community venues across the county as well as online

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.

Best Start Family Hubs

Families can access a wide range of support through the Best Start Family Hubs, including maternity, health visiting and infant feeding services, early years development and SEND guidance, stay and play sessions, parenting workshops, and referrals to specialist services. Digital information is also available, alongside a friendly and welcoming place where families with children of any age can get advice, support and help when they need it.

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.

Invisible follows Luke’s journey as he becomes dad to baby Josh. It is a dramatised version of events, highlighting factors that may impact new dads’ mental health.

Becoming a Dad is a film featuring five dads sharing the realities of new fatherhood, from pregnancy and birth to bonding, sleepless nights and emotional wellbeing, encouraging open conversations and help-seeking.

DadPad is an NHS-developed guide offering practical advice and support to help new and expectant dads care for themselves, their partner and their baby.

Dad Chat shares honest, real-life conversations about fatherhood, covering the challenges, joys, relationships, mental health and support available to dads.

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.

Men Behaving Dadly meet on the second Saturday of every month. Dads and carers of pre-school children from across Winchester gather together. They enjoy coffee, pastries and ‘dad time’ whilst their pre-schoolers have a bounce on the bouncy castle. It runs from 9am to 11am and costs £3 per dad/carer.

Saturday Dads is for dads or male carers to go along and enjoy a session with their child/ren under the age of five. Full of fun activities and a chance to speak to other dads. Takes place at Gosport United Reformed Church on the first Saturday of every month, from 9.30am to 11am.

Saturday Family Fun – Dads' Rhymetimes – a great way to connect with other dads and entertain your little one(s). Available at the following locations:

• Andover Library – Every Saturday from 11am to 11:30am.
• Basingstoke Library – Every first Saturday of the month from 10:30am to 11am.
• Winchester Library – Various Saturday mornings throughout the year from 10am to 11am.
• Tadley Library – Every third Saturday of the month from 10:30am to 11am.

Hampshire CAMHS

Hampshire CAMHS provides support for young people aged up to 18 years who are experiencing difficulties with their mental and emotional health.

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.

Where to go for help

Advice and support for everyone:

Download the Stay Alive app. Available on Google Play or the app store.

Watch the 'save a life' suicide prevention training video.

When you need to talk to someone or need urgent help:

Call NHS 111 or visit 111.nhs.uk for mental health support.

Call Samaritans on 116 123 or email [email protected].

Text 'HANTS' to 85258.

In an emergency, always call 999.