Mens’ mental health in winter: why it’s the season to check in with your mates

Winter comes early in Canberra. By the time June arrives, the mornings are dark and cold, the evenings close in fast, and for many people the instinct is to hunker down, stay home and get on with it.

Men’s Health Week runs from 15 to 21 June 2026, and this year’s Australian theme is ‘See a GP’. It is a simple message, but it speaks to something that often goes unsaid. Men are less likely to seek help for physical health concerns and are significantly less likely to seek help for mental health. The result is that small problems become bigger ones, and struggles that could have been addressed early are instead carried alone.

The effect of winter on mental health

The relationship between winter and mental health is well established. Reduced sunlight affects the body’s production of serotonin and melatonin, both of which play a role in regulating mood, energy and sleep. Canberra’s winter is one of the most pronounced in any Australian capital city, with shorter days and temperatures that regularly drop below zero overnight.

Motivation drops, sleep becomes disrupted, social contact decreases and low mood can set in. These are not signs of weakness. They are predictable physiological responses to a change in season, and they are worth taking seriously.

The challenge for many men is that winter also provides a convenient reason to push through rather than act. The cold becomes a reason not to exercise, the early evenings become a reason to avoid catching up with people, and staying busy at work becomes a way of not sitting with difficult feelings. Before long, a few weeks have passed and the weight of it all is considerably heavier.

Why men often wait

The barriers to men seeking support for mental health are well documented. The most common is the sense that struggling is something to manage quietly, not something to share. Many men have grown up with the message, spoken or unspoken, that mental health difficulties are a private matter, and that asking for help is an admission of something.

There is also a practical dimension. Recognising and naming emotional difficulty requires a kind of self-awareness that many men have not had much practice with. It is much easier to say ‘I’m tired’ or ‘work is flat out’ than to say, ‘I’m not okay’. Both might be true, but only one moves things forward.

What the research consistently shows is that men are more likely to seek help when it is normalised by the people around them, when access is straightforward and when the first step feels manageable rather than daunting. A conversation with a mate, a GP appointment or a single phone call – these are not big asks generally, but for someone who has been quietly struggling, they can feel enormous.

The important role of mates

One of the most effective things anyone can do during Men’s Health Week is check in with the men in their life, not with a formal conversation about mental health, but with the kind of genuine, unhurried attention that says ‘I’ve noticed you and I’m here’.

Men are more likely to open up when a conversation happens naturally. A walk, a drive, a shared activity. Side by side rather than face to face. The question ‘how are you actually going?’ lands differently when it is asked with real curiosity rather than passing courtesy.

If you are genuinely worried about someone, trust that instinct. You do not need to have the right words or the right answers. The simple act of asking matters, and it often matters more than the person will tell you at the time.

What ‘See a GP’ actually means

The 2026 Men’s Health Week theme is a practical one. A GP is the right first step for a range of concerns, including mental health. Your GP can:

• Rule out physical causes for symptoms such as fatigue, low mood or disrupted sleep, including thyroid issues, low iron and vitamin D deficiency, all of which are common in winter.
• Connect you with appropriate services, including community-based options if cost is a concern.
• Provide a confidential, non-judgmental space to talk through what is going on.

You do not need to arrive at a GP appointment with everything figured out. You can simply say ‘I haven’t been feeling myself lately’ and let the conversation go from there.

When to take it seriously

Not every difficult patch is a clinical concern, but there are signs that suggest it is worth getting support sooner rather than later. Consider reaching out if you have noticed:

• Low mood, irritability or a flat feeling that has persisted for more than a couple of weeks.
• Loss of interest in things you normally enjoy.
• Difficulty sleeping or sleeping much more than usual.
• Withdrawing from friends, family or activities.
• Increased use of alcohol or other ways of numbing out.
• Thoughts of self-harm or that life is not worth living.

That last point is important. If you or someone you know is having thoughts of suicide or self-harm, please reach out to Lifeline on 13 11 14 or contact your GP or nearest emergency department.

How Think Mental Health can help

If you are unsure whether what you are experiencing warrants support, the short answer is: it does. You do not need to be in crisis to come and talk to someone. Early support is almost always more effective than waiting until things become harder to manage.

At Think Mental Health, our team includes psychologists, psychiatrists and general practice supports who can provide support for mood-related concerns at any stage.

And this winter don’t forget to check in with a mate and check in with yourself.