Men in Westmount and across Montreal face significant mental-health challenges that often go unseen. National data show that one in five Canadians requires treatment for mental illness each year, and about half of Canadians will be diagnosed with a mental illness by the age of 40 [1]. Major depression affects roughly 5.4 percent of the Canadian population while anxiety disorders affect about 4.6 percent [2]. More than 4,000 Canadians die by suicide each year, and close to 75 percent of those deaths are men [3]. Despite these numbers, men account for only about 30 percent of mental-health service users [4].
These facts highlight an urgent need to address men’s mental health in our communities. This article provides a factual overview of depression, anxiety, pornography addiction, shame and stigma. It also outlines risk factors, signs to watch for and resources available in Westmount and Montreal.
Prevalence and risk factors
Mental illness can affect people of all ages and backgrounds. Researchers estimate that about 5.4 percent of Canadians will experience major depression and 4.6 percent will experience an anxiety disorder at some point in their lives [2]. Certain groups face higher risks. Young men (particularly those aged 19 to 29), racialised men and gay or bisexual men are more likely to report moderate to severe symptoms of depression and anxiety [9]. Systemic inequalities such as racism, poverty, homelessness and discrimination can intensify mental-health problems by limiting access to support [2].
Mood and anxiety disorders are not the only concerns. Substance-use disorders affect about 6 percent of Canadians [2]. Eating disorders, which impact women at a rate ten times that of men, affect nearly one million Canadians and carry the highest mortality rate among mental illnesses [2]. These statistics remind us that mental health exists on a spectrum and that men’s struggles often intersect with broader issues such as addiction and physical health.
Depression and anxiety in men
Depression is more than feeling sad. Symptoms may include persistent low mood, irritability, loss of interest in activities, changes in appetite or weight, fatigue, difficulty sleeping and feelings of worthlessness [4]. Anxiety disorders can manifest as constant worry, restlessness, muscle tension, difficulty concentrating and physical symptoms such as headaches or digestive problems [4]. Men sometimes express depression through anger, irritability or overwork rather than sadness. Because these symptoms may look like normal stress or busyness, they can go unnoticed by friends, family or even the men themselves.
Mental-health problems have serious consequences. Untreated depression increases the risk of suicide. In Canada, the mortality rate due to suicide among men is roughly three times that among women [2]. Suicide rates are especially high among middle-aged men and among rural or Indigenous communities [2]. Beyond the personal cost, mental illness can affect work performance, relationships and physical health. Men may turn to alcohol, drugs or compulsive behaviours as a coping strategy, which can further exacerbate mental-health problems.
Pornography addiction and mental health
The availability of internet pornography has introduced a new set of challenges for men’s mental health. Research shows that increased pornography consumption in men is associated with compulsive sexual behaviour and may serve as a defence mechanism for coping with stress [5]. Although some men use pornography to relieve boredom or anxiety, many report feeling guilt and internal conflict after viewing [5]. Exposure to stressful situations, anxiety and depression is strongly related to pornography consumption [5]. Problematic use is linked to guilt, shame and low self-esteem, which contribute to depression and anxiety, and it can make it harder to form or maintain healthy relationships [6].
It is important to recognise that problematic pornography use is a behavioural issue rather than a moral failing. Compulsive use often reflects attempts to manage uncomfortable emotions such as loneliness, stress or self-doubt. Addressing the underlying emotional needs can reduce reliance on pornography. Therapy that combines cognitive-behavioural strategies with mindfulness and self-compassion practices has been shown to help people reduce compulsive behaviours and improve overall well-being.
Shame, stigma and help-seeking
One of the biggest barriers to men seeking help is stigma. A review of men’s experiences with mental-illness stigma found that men often fear being perceived as weak or “not macho” if they discuss mental-health struggles [7]. Many worry about social exclusion and judgement from family, peers or colleagues [7]. Stigmatising attitudes from health professionals can also reinforce self-stigma and discourage men from accessing care [7]. Dr David Kuhl, a physician and researcher, warns that grief, shame and fear isolate men and can lead to depression and suicide [8].
Shame can make men hide their struggles, leading to a cycle of secrecy and isolation. The internal message “I should be able to handle this on my own” often prevents men from reaching out. Normalising help-seeking and creating safe spaces for men to talk about mental health is essential. Public education campaigns and peer support programs can reduce stigma and encourage men to share their experiences.
Barriers to accessing care
Even when men decide to seek help, they may face systemic barriers. Mental-health services are underfunded and many Canadians encounter long wait times [2]. The cost of private therapy can be prohibitive; Canadians spend an estimated $950 million annually on psychologists in private practice, with about one-third of that cost paid out of pocket [2]. Lack of available male therapists or culturally sensitive services can also discourage men from engaging in therapy [9]. For some, traditional talk therapy does not feel accessible or relevant.
Economic pressures and demanding work schedules further limit opportunities to attend counselling. For men who are primary breadwinners or caregivers, taking time off for therapy can feel impossible. Online and hybrid therapy options can mitigate some of these barriers by providing flexible and affordable access to licensed counsellors. Community-based programs and peer support groups can also offer immediate support while individuals await formal services.
Approaches to therapy and recovery
Evidence-based therapies can help men recover from depression, anxiety and compulsive behaviours. Cognitive-behavioural therapy (CBT) helps individuals identify negative thought patterns and replace them with more balanced perspectives. Mindfulness-based interventions teach awareness of present-moment experiences and reduce rumination. Behavioural activation encourages small, purposeful activities that bring a sense of mastery or pleasure. These approaches can be tailored to address male-specific concerns, such as societal expectations and difficulties expressing emotions.
A key element of therapy is helping men clarify their values and goals. Many men find motivation when they focus on what matters most – relationships, health or personal growth – rather than avoiding symptoms. Therapists also encourage building resilience by improving sleep, nutrition, exercise and social connections. Research suggests that restoring a sense of autonomy, competence and connection – three psychological needs identified by Self-Determination Theory – is fundamental to improving well-being in men [9].
Group therapy and peer support can be particularly powerful. Men who join support groups often find relief in hearing others share similar challenges. Organisations such as HeadsUpGuys, Buddy Up, Dudes Club and Movember provide tools, self-checks and opportunities for men to connect [4]. In Montreal, English-speaking therapy groups and community initiatives offer safe spaces for men to discuss anxiety, depression, addiction and relationship issues. These community resources complement individual therapy and help men build networks of support.
Strategies for self-care and resilience
Self-care is not indulgence; it is an essential part of mental-health maintenance. Men can adopt practical strategies to support their mental well-being:
- Seek support early. Contact a family doctor, therapist or mental-health helpline at the first signs of distress. Talk Suicide Canada offers 24-hour support through 9-8-8.
- Stay physically active. Exercise releases endorphins that boost mood and reduce stress. Even a 20-minute walk or bike ride can improve outlook.
- Limit screen time. Reducing time spent on social media and pornography can help restore attention and improve sleep. Consider turning off devices at least one hour before bed.
- Connect with others. Join a club, sports team or community group. Reach out to friends, family or colleagues for regular check-ins. Social connection protects against isolation and depression.
- Practise mindfulness. Simple breathing exercises or guided meditation can reduce anxiety and increase focus. Start with five minutes a day.
- Create a routine. Structured daily habits help provide stability. Sleep and eat at regular times, and schedule time for hobbies and relaxation.
- Set realistic goals. Break tasks into manageable steps. Celebrate small achievements to build confidence.
- Challenge stigma. Talk openly about mental health. Encourage others to share their experiences and normalise help-seeking.
Resources in Westmount and Montreal
Men in Westmount and Montreal have access to various resources. Local clinics and private practices offer counselling in English and French, including male therapists and therapy groups focused on men’s issues. Community organisations such as the Westmount YMCA and Montreal therapy centres provide programs for stress reduction, mindfulness and physical fitness. National and provincial resources include:
- Paul Jozsef Counselling & Coaching – Evidence-based counselling for men in Montreal, specializing in anxiety, depression, and personal growth.
- Mindfulness Space – Workplace mindfulness workshops and training designed to reduce stress and improve focus for teams and professionals.
- HeadsUpGuys – Self-assessment tools and strategies tailored to men’s depression and anxiety.
- Canadian Men’s Health Foundation – Research-based information and tips for men to manage mental and physical health.
- Buddy Up and Dudes Club – Peer support, skill building and suicide prevention.
- Movember – Funds research and community projects addressing men’s mental health.
- Talk Suicide Canada – Immediate crisis support nationwide by calling or texting 9-8-8.
- Canadian Red Cross – Psychological first-aid guidance and tips for supporting loved ones.
In addition to these resources, many employers offer Employee Assistance Programs (EAPs) that provide confidential counselling at no cost. College and university students can access campus counselling services. For those seeking support in a language other than English, local cultural organisations and community health centres provide multilingual counsellors and support groups.
Men’s mental health is a critical public-health issue that warrants attention. Depression, anxiety, pornography addiction and shame are real and treatable conditions. Evidence-based therapies, peer support and self-care strategies can help men reclaim their sense of agency and well-being. By understanding risk factors and recognising the signs of distress, we can support ourselves and our loved ones. If you or someone you know is struggling, reach out to a qualified mental-health professional or call 9-8-8 for immediate help. Seeking support is a sign of strength and the first step toward recovery.
References
- Williams MT, Osman M, Kaplan A, Faber SC. Barriers to care for mental health conditions in Canada. PLOS Mental Health. 2024.
- Canadian Mental Health Association. Fast Facts about Mental Illness. 2019.
- Mental Health Commission of Canada. Men’s Mental Health and Suicide in Canada – Key Takeaways. 2022.
- Canadian Red Cross. Mental health and men: how to support your loved ones. 2023.
- Privara M, Bob P. Pornography consumption and cognitive-affective distress. Frontiers in Psychiatry. 2023.
- Addiction Help. Porn addiction effects – what are the long-term effects of porn?. 2022.
- McKenzie SK, Oliffe JL, et al. Men’s experiences of mental illness stigma across the lifespan: a scoping review. American Journal of Men’s Health. 2022.
- Bisby A. The Silent Epidemic Impacting Canadian Men’s Mental Health. 2023.
- Mentell Canada. Men’s Mental Health Statistics in Canada 2025: Understanding the Crisis. 2025.
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