New Vitality research reveals how social media and modern pressures are affecting men – and the simple steps that can help relieve the pressure before it develops.
- Almost half of men surveyed (46%) say stress is at an all-time high today and over a quarter (28%) feel “more stressed than ever”.
- Almost one in five (18%) say society’s ‘comparison culture’ makes them feel inadequate, while 29% say comparing themselves to others is damaging their mental health.
- Pressure from social media ideals (45%), health and fitness standards (43%), workplace demands (33%) and family responsibilities (30%) have left over a third of men (34%) feeling stressed
- Vitality is urging people to spot the early signs of stress from mounting pressure and take small, proactive steps to protect their wellbeing – with Vitality ambassador Jonny Wilkinson highlighting how everyday actions like staying active and opening up can make a real difference.
This Men’s Mental Health Awareness Month, new research from Vitality reveals that nearly half of men surveyed (46%) feel today’s pressures are greater than ever and over a quarter (28%) feel more overwhelmed than ever.
Social media is one of the biggest sources as it can trigger mental and emotional responses that contribute to feelings of pressure, with 45% of men saying online ideals set unrealistic expectations – from fitness perfection to the pressure to be constantly ‘on’. One in five (21%) admit to comparing themselves to others while scrolling and over a quarter (26%) say it leaves them feeling anxious or inadequate. Younger men are particularly affected, with 44% of Gen Z almost twice as likely as Millennials (27%) to feel worse after scrolling.
The research also highlights how the culture of comparison in general adds to the pressure. One in five (21%) say they feel the need to outdo others, while 27% say seeing other people’s achievements makes them feel behind. Almost three in ten (29%) say these comparisons harm their mental health.
Alongside societal pressures, the demands of the real world continue to add up. Health and fitness expectations (43%), workplace pressures (33%) and family responsibilities (30%) are all contributing factors to men feeling the pressure to ‘get better’, leaving more than a third (34%) feeling increasingly stressed as a result. This shows how everyday pressures – whether from external expectations or internal demands – can build up and start to affect mental health if not recognized early.
Stress affects many of us, but for some, it can develop into a more serious health concern, so recognizing the early signs that it’s under way is crucial. Vitality ambassador and former England rugby player Jonny Wilkinson knows this feeling all too well. He works with Vitality to encourage men to put wellbeing first – taking small, practical steps to lighten the load and seek help when the pressure starts to take its toll.
Jonny adds: “I know what it’s like to live with constant pressure – on the rugby field, from society and in everyday life – to feel like you have to be perfect, hold it together and never show a crack. For years I carried this weight in silence and it took its toll on every part of my life. Now I try to spot the signs earlier and take small steps to stop things. breathe, do journal to clear my head and, most importantly, to talk openly with people I trust, both my friends and professionals.
Encouragingly, Vitality claims data shows a 173% increase in Talking Therapy claims made by men between 2019-2024*, yet 14% of men still say they don’t want to burden others and 10% don’t want to appear weak or vulnerable.
Together, Vitality and Jonny Wilkinson want to share simple habits that can help men stay balanced and deal with everyday stresses.
Yetunde Bankole, Head of Mental Health and Wellbeing at Vitality, adds: “Our research shows just how heavy the burden of expectation is on men today. If you’re constantly comparing yourself to others, feeling drained, experiencing mood swings or withdrawing from the people around you, these could be early warning signs that it’s affecting your wellbeing.
Yetunde Bankole, shares her expert advice on small, steady steps to avoid mounting and overwhelming stress:
1. Break tasks into smaller steps
When stress builds, even small tasks can feel overwhelming. Break things down into manageable steps – each small victory helps you feel more in control and stops the pressure building up.
2. Pause and resume
Take small breaks throughout your day to give your mind space to reset – even five minutes of deep breathing or mindfulness can calm your body’s stress response before it kicks in.
3. Be realistic and challenge unrealistic ideals
Plan your time, set boundaries and accept that you can’t do everything at once. When you catch yourself thinking you “should” look, act, or achieve a certain way, ask yourself where that belief comes from without judgment to avoid self-criticism in a moment of self-awareness. Is it really your own standard or something shaped by comparison, social pressure or unrealistic expectations? Recognizing these influences helps you focus on what really matters, and setting achievable goals will also help prevent burnout in the long run.
4. Exercise regularly
Physical activity is one of the simplest ways to support your mental health. Whether it’s walking, yoga, swimming or dancing – moving a little but often helps our bodies release dopamine and endorphins, which have been shown to help boost your mood and mental well-being**.
5. Speak sooner rather than later
Don’t wait until the pressure feels uncontrollable. Talking to a friend, colleague or professional early on can give perspective and stop small worries from building up, whilst also reducing loneliness which in turn can be the vehicle for emotional and practical support.
6. Set boundaries with technology
Social media can fuel comparison, so it’s important to create little screen-free moments – try them at the start or end of the day or during meals. Taking breaks from constant scrolling helps your mind reset and reduces mental load.
7. Focus on your own progress
It’s easy to compare yourself to others, but reflecting on and celebrating your own small victories helps you see how far you’ve come and reduces feelings of “not doing enough” – which can be the positive reinforcement you need to keep going. Staying in your own lane helps keep stress at bay and keeps you from feeling like you’re falling behind.
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