Small steps, big difference
By Will Cook, Founder, 393
This week marks Men’s Health Week. In our world of comms, we’re not short of awareness days, weeks and months filling our calendar - but across my network I can see this week is prompting honest conversations, which is excellent.
We’ll all have our own definitions of what health means - and what matters most. For some, it’s physical. For others, it’s emotional, social, or something else entirely. But for this write-up, I’ll broadly focus on mental health.
We’ve come a long way in raising awareness of men’s mental health. Campaigns, conversations and communities have all helped chip away at stigma. But for many men, talking about how they’re really feeling still doesn’t come easy.
This blog isn’t visionary or big thinking on how we tackle the systemic issues that drive the above, I’ll leave that to someone more qualified. It’s just a few small things that keep me in check with my mental health…
1. Moving more for the mind or for medals
Sport has always been a big part of my life, and yes, sometimes it’s still about the competition. There’s something powerful in pushing yourself, setting goals, and chasing a time or a target. That drive doesn’t just disappear, and it can still be a positive outlet when channelled well.
But the role of movement has shifted for me too. It’s not only about performance. Most days, it’s about resetting, clearing my head, and creating rhythm in my routine. Whether it’s a long walk, a quick run, or a swim - moving every day helps me think better and feel better.
You don’t need to train for anything specific. The act of moving, without pressure or performance, can be enough to shift your mindset.
2. You don’t have to explain your feelings away
When you’re feeling low, it’s easy to brush it off or try to explain it away. We often feel the need to diagnose every emotion, tired because of work, overwhelmed because of poor sleep or perhaps we’ve used Google as a doctor. Sometimes that’s helpful. But it can also lead to emotional invalidation - convincing ourselves we shouldn’t feel how we do.
The same applies when someone else opens up. The instinct is to problem-solve. But often, what helps most is simply listening. No immediate “fixes” - just being there. Whether it’s for yourself or a friend, sometimes a proper chat does more good than anything else.
3. Stretch, don’t strain
Challenge is good for us, it builds resilience, perspective, and confidence. That might look like learning something new, stepping into an unfamiliar space, or just saying yes to something you’d usually avoid. These moments of stretch remind us what we’re capable of.
But stretching isn’t the same as straining. There’s a difference between healthy discomfort and constant pressure. Mental wellbeing often lives in that balance I find, pushing yourself enough to grow, but not so far that you break. Learning when to lean in and when to pull back is one of the most underrated mental health skills.
4. Find your reset button – and don’t be afraid to use it
We all need something that grounds us. For me, that’s movement. For others, it might be reading, DIY, music, time in nature, or even just switching your phone off for an hour. These small resets don’t have to be impressive - they just need to work for you
Think of it as maintenance, not repair. You don’t wait for your car to break down to give it attention. It’s the same with your mind. Making space for things that calm and centre you is one of the most proactive things you can do for your health.
For me, looking after your mental health isn’t about grand gestures. It’s the small, everyday habits that add up. And if all the above fails? I seek out the unconditional love and unbothered presence of my cat, Beanz. She offers minimal advice – but an excellent support for us all!
