Talking about mental health can feel intimidating, especially if it’s something you’re not used to sharing. Many men grow up hearing that emotions should be kept under wraps, which makes opening up to friends about personal struggles seem risky or uncomfortable. But having these conversations can be incredibly beneficial, not only for you but for your friends as well. Talking openly with friends can ease your burden, help reduce stigma, and build stronger, more supportive relationships. Here’s a guide to help you take that first step toward talking to your friends about mental health.

1. Choose the Right Time and Place

Timing and setting matter when opening up to your friends. If you’re in a loud bar, surrounded by distractions, it may not be the best environment for a heart-to-heart. Consider a relaxed setting, like going for a walk, grabbing coffee, or sitting somewhere comfortable and quiet. It’s easier to speak freely when you’re not worried about interruptions or outside distractions.

You don’t need to dive into a deep conversation out of the blue. Instead, feel out the right moment. Sometimes, even casual hangouts can provide a good opportunity to start the conversation if the mood feels right.

2. Start Small and Be Honest

The idea of sharing everything at once can be overwhelming. Instead, start with something small and manageable. You might say, “I’ve been dealing with some stress lately,” or “I’ve had a lot on my mind.” A simple opening like this keeps things light but opens the door for a deeper conversation if it feels right.

Your friends may surprise you with how receptive they are. Honesty is powerful, and sharing a bit about what you’re going through can help break down barriers, making it easier to talk about your feelings openly.

3. Use “I” Statements

When sharing personal struggles, “I” statements can help keep the focus on your experience. Saying something like, “I’ve been feeling overwhelmed lately,” or “I’m struggling with stress at work,” helps clarify that this is your experience, which reduces the chances of your friends feeling pressured or defensive.

Using “I” statements also allows you to express your feelings in a non-confrontational way. Your friends will likely appreciate the honesty and feel more comfortable responding, knowing that you’re not making demands or expecting them to “fix” things.

4. Normalise the Conversation

One of the most effective ways to make mental health discussions feel natural is to normalize them. Mental health struggles are incredibly common—around one in five people experience them each year. If it feels right, you could even mention how common these struggles are or point out that mental health deserves as much attention as physical health.

You might say something like, “I think we should talk about mental health as openly as we talk about physical health.” This kind of statement can help reduce the stigma, making it easier for both you and your friends to speak openly. By normalising these conversations, you’re helping to create a more supportive and understanding environment.

5. Invite Them to Share, Too

Once you’ve opened up, invite your friends to share their experiences as well. Many people have things they’re dealing with but may hesitate to talk about. You might say something like, “If you’ve been feeling stressed too, I’m here to listen.” Letting your friends know they can share their own experiences creates a mutual understanding, and it builds a stronger bond between you.

Remember, these conversations don’t need to be one-sided. Supporting each other is what friendship is all about, and letting them know you’re there for them, too, shows that you care.

6. Be Open to Their Responses

Your friends may not respond exactly how you expect—and that’s okay. Some may be unfamiliar with talking about mental health and may not know what to say right away. Others might jump in with advice, or they might share similar experiences of their own. Try to be open to their responses, even if they’re different than what you anticipated.

If they offer advice, remember they’re likely coming from a place of wanting to help. And if they take a moment to process, that’s okay too. Just opening the door to the conversation can be incredibly valuable, even if the response isn’t immediate or perfect.

7. Keep the Conversation Going

Talking about mental health isn’t a one-and-done kind of conversation. Check in with your friends from time to time and keep the lines of communication open. These ongoing discussions can build a solid foundation for future openness.

You might simply ask, “How have you been feeling lately?” or follow up with, “I’ve been thinking about what we talked about—how are things going for you?” Keeping the conversation going shows that you genuinely care, and it encourages a culture of support and openness in your friendship.

Building a Healthier Friendship Culture

Opening up about mental health can be challenging, but it’s one of the most meaningful ways to connect with your friends on a deeper level. By having honest, open conversations, you’re helping to break down the stigma and creating a supportive space where everyone feels comfortable sharing.

Mental health is part of everyone’s life, and just like physical health, it’s important to take care of it. So don’t hesitate to reach out to your friends, be open, and make mental health a regular part of the conversation. You never know—your openness might be exactly what someone else needs to start their own journey toward mental wellness.