New Vitality research reveals how social media and modern pressures are impacting men – and the simple steps that can help ease the strain before it builds.
- Almost half of men surveyed (46%) say pressure today is at an all-time high, and over a quarter (28%) are feeling ‘more overwhelmed than ever’
- Nearly one in five (18%) say society’s ‘comparison culture’ leaves them feeling inadequate, while 29% say comparing themselves to others harms 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 almost half of men surveyed (46%) feel today’s pressures are greater than ever, and over a quarter (28%) are feeling more overwhelmed than ever.
Social media is one of the biggest sources, as it can provoke mental and emotional responses that contribute to a sense 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 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 comparison culture more broadly is adding to the pressure. One in five (21%) say they feel the need to outdo others, while 27% say seeing others’ achievements makes them feel behind. Nearly three in ten (29%) report these comparisons are damaging their mental health.
Alongside social pressures, real-world demands 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 ‘be better’, leaving more than a third (34%) feeling increasingly stressed as a result. This shows how everyday pressures – whether from outside expectations or internal demands – can build up and start to impact mental health if not recognised early.
Pressure affects many of us, but for some, it can develop into a more serious health concern, and so recognising the early signs that it is taking its toll is crucial. Vitality Ambassador and former England rugby player Jonny Wilkinson knows that feeling all too well. He’s working with Vitality to encourage men to put wellbeing first – taking small, practical steps to ease the load and reach out for help when pressure begins 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 you have to be perfect, hold it all together and never show cracks. For years I carried that weight in silence, and it took a toll on every part of my life. Now I try to spot the signs earlier and take small steps to stop things building up. What’s helped me is using exercise as a release, slowing down with breathing, journaling to clear my head, and, most importantly, talking openly with people I trust, both my friends and professionals. It doesn’t take the pressure away overnight, but those small shifts have helped me stay balanced – and they’re things anyone can try in their own way.”
Encouragingly, Vitality’s 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 cope with daily pressures.
Yetunde Bankole, Head of Mental Health and Wellbeing at Vitality adds, “Our research shows just how heavy the burden of expectation is for men today. If you find yourself constantly comparing yourself to others, feeling exhausted, notice changes in mood or withdrawing from people around you, those can be early warning signs that it’s affecting your wellbeing. Noticing them quickly and reaching out – whether to a friend, colleague or professional – can make a real difference.”
Yetunde Bankole, shares her expert tips on the small, steady steps to prevent pressure from building and becoming overwhelming:
1. Break tasks into smaller steps
When stress builds, even small tasks can feel overwhelming. Break things into manageable steps – each small win helps you feel more in control and stops pressure from piling up.
2. Pause and reset
Take short breaks during 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 takes hold.
3. Be realistic and challenge unrealistic ideals
Plan your time, set boundaries, and accept 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 judgement, to avoid self-criticism in a moment of self-awareness. Is it truly your own standard, or something shaped by comparison, social pressure, or unrealistic expectations? Recognising these influences helps you focus on what really matters, and setting achievable goals will also help prevent burnout in the long run.
4. Move regularly
Physical activity is one of the simplest ways to support your mental health. Whether it’s a walk, yoga, swimming or dancing – moving little but often helps our bodies release dopamine and endorphins, which have been proven to help boost your mood and mental wellbeing**.
5. Speak up sooner rather than later
Don’t wait until pressure feels unmanageable. Talking to a friend, colleague or professional early can give perspective and stop small worries from growing, whilst also reducing loneliness which in turn can be the means to emotional and practical support.
6. Set boundaries with tech
Social media can fuel comparison, so it’s important to create small screen-free moments – try these at the start or end of the day, or during meals. Taking breaks from constant scrolling helps your mind reset and lowers mental load.
7. Focus on your own progress
It’s easy to compare yourself to others, but reflecting on and celebrating your own small wins 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 the stress at bay and stops you from feeling as if you’re falling behind.
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