This World Mental Health Day, it’s a good reminder that mental health matters just as much as physical fitness. For men, talking about feelings or stress can be hard, but small moments of connection can make a real difference. That’s where the “locker room effect” comes in – those chats after a game, weigh-ins, or even a quick text to your teammates.

James’ Journey: Finding Support on the Field

James, a member at MAN v FAT Norwich West, joined the club for more than just soccer.

“I wanted something that would help me get more active, lose weight, and build better habits, but also give me a reason to get out of the house and connect with other people who are on a similar journey. It’s as much about looking after my mind as it is about getting fitter physically.”

Before joining, he felt drained and stuck in a rut.

“Work was taking a lot out of me, and most days the only time I left the house was to go to work. That routine started to take a toll on my motivation and mood. I knew I needed something positive to focus on.”

How the Locker Room Effect Works

The magic happens in those small, casual moments. Checking in, sharing a laugh, or even venting a bit can make a real difference. It can:

• Reduce stress and feelings of isolation

• Build stronger connections with your team

• Keep motivation and confidence up

James noticed this early on:

“Even on weeks when nothing else is going right, just talking about it after the match helps. The chats give me a chance to check in with the guys, share a laugh, and know that everyone’s going through something similar.”

He also recalls a moment that stuck with him:

“There was one week when I’d had a tough time personally and didn’t really feel up for it. After the match, a couple of the guys just asked how I was doing and we ended up having a proper chat. It wasn’t anything huge, but that bit of support made a massive difference — it reminded me that I wasn’t on my own.”

Small Steps You Can Take

You don’t have to be a mental health expert to support yourself or your teammates. On World Mental Health Day, consider:

• Asking a friend how their week’s been, not just how their game went

• Sharing a little about your own week first – it can help others open up

• Making post-match chats or weigh-ins a regular check-in

• Keeping the conversation going midweek with a quick message or bit of banter

James has noticed a real change in his mental well-being:

“Being surrounded by like-minded people who understand what you’re going through makes a huge difference. The encouragement from teammates has really boosted my confidence, both on and off the field.”

Beyond Self-Help: Where to Get Support

While small chats with teammates can help, sometimes you need more support than self-help or banter can give, and that’s completely normal. There are organizations and resources in the U.S. that can help with mental health, whether it’s dealing with stress, anxiety, low mood, or just needing someone to listen.

• 988 Suicide & Crisis Lifeline – Free, 24/7 confidential support. Call or text 988, or chat online.
• SAMHSA National Helpline – Confidential support for mental health or substance use issues. Call 1-800-662-HELP (4357).
• Mental Health America (MHA) – Resources, guidance, and information on mental health: mhanational.org
• National Alliance on Mental Illness (NAMI) – Support, education, and advocacy for individuals affected by mental illness.
• JAAQ – Honest conversations about mental health from athletes and men, covering common issues and practical advice.

James reflects on the importance of reaching out:

“There’s no weakness in asking for help. Sometimes talking to your mates isn’t enough, and using a service like JAAQ, 988, or SAMHSA, or just picking up the phone to someone you trust can be the start of real change.”

You don’t have to be in crisis to reach out. Even checking in with a service, reading advice, or making a call can give you new ways to manage stress and keep your mental health on track.

The Big Message

This World Mental Health Day, remember that small conversations can make a big difference. Whether it’s a chat after a match, a weigh-in check-in, or a message to a teammate, it all counts. James’ journey shows that even little moments of connection can help you feel supported and less alone.

Head to JAAQ to explore honest conversations about mental health and how to look after your mind.

Lads, let’s be frank.
Far too many men are losing their lives to suicide.

Every 40 seconds, somewhere in the world, a man takes his own life.
Here in the U.S., about 3 out of 4 suicides are men.

That’s our brothers. Our dads. Our teammates. Our mates.

And here’s the thing — most of them weren’t crying out for attention.
They were shouldering their struggles quietly. Keeping them inside. Trying to “man up.”

But silence is dangerous.

Why This Matters to Us

At MAN v FAT, we know what it’s like to carry extra weight — not just physically, but mentally too.
Sometimes life feels heavy. Sometimes you feel stuck.
That’s why having a team around you matters. We don’t play solo.

Spot When a Friend’s Struggling

It’s like noticing when a teammate’s off their game:

• He’s gone quiet.

• Skipping practices.

• Snapping more than usual.

• Drinking or eating more to cope.

• Saying stuff like, “What’s the point?”

That’s your cue to step up.

How You Can Help

• Check in: Ask, “How are you, really?”

• Listen: You don’t have to fix it — just let him be heard.

• Stick around: Keep checking in.

• Encourage getting help: GP, coach, friends, or helplines such as those below.

Your Challenge

This World Suicide Prevention Day, we’re issuing a challenge to the whole MAN v FAT community:

Check in with one bloke this week.
Send a text, give him a call, grab a coffee — ask him how he’s really doing.
When you’ve done it, drop an emoji reaction to this post in your broadcast group.

It could be the most important pass you ever make.

Where to Get Help

• 988 Suicide & Crisis Lifeline — Dial or text 988, or visit 988lifeline.org for 24/7, free, confidential support via call, text, or chat,
• Crisis Text Line — Text MHA to 741741 to connect with a trained crisis counselor.
• SAMHSA Disaster Distress Helpline — Call or text 988, or dial 1-800-985-5990, or text “TalkWithUs” to 66746.
• 911 — For emergencies, immediate danger, or if someone is at risk.

One message. One mate. One check-in.

Let’s step up and do this together, lads. #MvFOneCheckIn

At MAN v FAT, we talk a lot about goals – the ones you crush on the field and the ones you set for your health. But this week, as we observe Men’s Mental Health Week, it’s time to focus on a different kind of goal: keeping your mind in the game.

Let’s be real – being a guy can be tough. We’re told to tough it out, keep quiet, and just “man up.” But behind all the jokes and bravado, a lot of us are dealing with things we don’t talk about. Anxiety. Loneliness. Stress. The pressure to live up to expectations. And way too many men still suffer in silence.

That’s why teams like MAN v FAT Soccer matter. This isn’t just about losing weight or scoring goals – it’s about belonging. That 30 minutes on the field each week is more than just a game – it’s a lifeline. It’s laughs in the weigh-in room, knowing nods after a rough day, and teammates checking in even after the final whistle.

If you’re struggling, or just feeling a little off, you are not alone. Every MAN v FAT club is full of guys who’ve faced their own battles and come out stronger – together.

And here’s another tool in your corner: JAAQ – Just Ask A Question. As a MAN v FAT member, you have free access to this awesome mental health platform. Whether you have questions about depression, need tips on managing stress, or just want support at 2 a.m, JAAQ is there. Confidential, expert-led, and available 24/7. No judgment. No fluff. Visit https://manvfat.jaaq.org/ and start the conversation.

So, here’s the challenge for this week:

Speak up.

Whether it’s to your teammates, your coach, or someone on your team – start the conversation. It doesn’t have to be deep. Even a simple “Hey man, how are you really doing?” can open the door.

Check in.

That guy who’s gone quiet in the group chat? Shoot him a message. Ask if he’s okay. Invite him out for a walk, coffee, or a post-game hangout. Sometimes, just knowing someone cares is all it takes.

Use your tools.

Remember: you’ve got JAAQ in your back pocket. Use it. Share it. Recommend it to your teammates. It could change the game.

Move your body, clear your head.

If the week’s been heavy, get out for a walk or a solo kickaround. Movement helps. Fresh air helps. Soccer helps.

Be the teammate you needed.

Think about what you’d want from your team if you were struggling. Then be that person – even if it’s just for one guy. That’s real leadership.

Here’s the truth: strong men talk. And even stronger men listen.

This Men’s Mental Health Week, let’s show what a real team looks like – not just in scoring goals, but in showing up for each other, every week.

Because at MAN v FAT Soccer, you’re never alone – not even for a minute.

And that might just be the most important goal of all.

At MAN v FAT, we know that smashing your goals goes beyond the scales. Your mental health is just as important as your waistline, and we’re proud to have a community that talks honestly about the stuff that really matters.

So let’s take a minute for a Mental Health Monday check-in.

What’s been on your minds?

Last month on JAAQ, our members were digging into some big topics. Here’s the top 5 most searched:

1. Depression
2. Addiction
3. Stress
4. Bupa Clinicians
5. Sleep

It’s no surprise really, life throws a lot at us, and trying to juggle family, work, health, and everything in between can get overwhelming. If you’ve been feeling the pressure, know this: you’re not alone, and there’s help out there.

The most-watched video last month?

Katie Maycock on Burnout. A must-watch if you’re feeling fried, drained, or like you’re running on fumes.

It’s an epic clash of titans that calls for chips, dips, and mountains of other calorie-heavy snacks. But there’s no need to give up your new healthy habits while enjoying the game if you don’t want to – here’s how to score big with healthier choices this Super Bowl Sunday.

Your game plan:

• Hydration is key. Water should be your BFF while you’re trying to lose weight, and it’s especially important if you’re going to be over-indulging as drinking enough water pre-kickoff will help curb overeating later. Water is the real MVP, but anything unsweetened is great for hydration – think unsweetened iced tea, or sparkling water with fruit slices. Just give the sugary, calorific sodas a miss.
• Try something healthier. Dips and chips are the classic game day snack, and with good reason. We’re not suggesting you ban them from the table but try and supplement them with something a bit healthier. Slices of colorful bell peppers, crunchy carrot sticks, and cherry tomatoes are great for dipping and will help you boost your vegetable intake. Pair with healthier dips like hummus or a lite version of spinach and artichoke dip made with Greek yoghurt instead of cream cheese.
• Swap the chips. Like we said, chips are just made for game day. Swap the greasy fried chips for baked tortilla chips, sweet potato chips, or even air-popped popcorn. Puffed chips and veggie chips tend to be lower in calories, so look out for them when you’re at the grocery store.
• Avoid mindless eating. You know how easy it is to get carried away when you’re engrossed in the action on TV – before you know it your family sized bag of chips is almost empty. Portion your snacks out into individual bowls so you know how much you’re eating. This is also a good strategy if you want to plan how much you’re going to eat in advance.
• Pack in the protein. Protein keeps you fuller for longer, so keep hunger at bay with protein-rich snacks. Turkey meatballs, deviled eggs (made with a lighter recipe), and mini chicken skewers are great options. Wings are another classic, which is great as they’re high in protein, but the way they’re cooked and the sauces you add to them can really bump up the calories. Broil or bake your wings, and use hot sauce as a low-calorie sauce. There are plenty of low-calorie sauce recipes out there: check out this low-calorie buffalo sauce.
• Lighten up the dips. Some creamy dips are high in calories, so look for ones made with yoghurt, or go for salsa or bean dips to cut the cals. Or make your own! Guacamole is a good choice, especially if you’re making it yourself and can load it up with diced tomatoes and onions.
• Get active. If you’re watching with friends or family, why not see if you can get them involved with a bit of friendly competition? See who can do the most push-ups or hold a plank the longest during the commercial breaks or see who can mimic the players best (this is especially fun if you’re watching with kids). You could even get up and dance during the halftime show to get your heart pumping, why not?!

While there are plenty of things you can do to lighten up your Super Bowl, if you want to go all out and celebrate that’s fine too. Just remember to take time to savor every mouthful, and don’t worry about it if you’ve overindulged. It’s just one evening, which isn’t going to derail your weight loss efforts in the long term.

If you feel like you’ve had a little too much beer over the holidays, you’re not alone. Those last few months of the year are so alcohol-heavy that many people vow to give it up entirely in January – why not join them?

Dry January is a challenge where you go sober for January after the excess of the holidays. UK based charity Alcohol Change states that 88% of people who take part in Dry January save money, 67% have more energy, and 58% lose weight, which is quite the boast. So if you’re in, here’s how to get through it.

Get some sober support

As with any new habit, a little support can go a long way. If your buddies aren’t interested in cutting out alcohol for a month, you’re probably not going to get much support from them. That’s not to say they’re not nice, supportive people (if they weren’t, they wouldn’t be your friends, right?), but the people who are best placed to help you get through it are the people who are also doing it.

This is where social media is great: look for Facebook groups and #DryJanuary hashtags on Instagram and Threads to find support.

You’ll probably find that some of your fellow MAN v FAT Soccer players are cutting down on alcohol too, so reach out within your club too.

Make small changes

If alcohol is an integral part of your life, as it so often is for many of us, you need to find ways of incorporating your newfound sobriety instead. If your default place to catch up with friends is the bar, can you do something else instead?

It’s a cliché to suggest this, but if you can persuade them to catch up over a coffee, or if you can find something active to do together, it takes away the temptation of alcohol. You might be the butt of the joke for even suggesting it at first, but going for a walk is a great thing to do while socializing.

Embrace non-alcoholic options

If you’re used to socializing over a beer and feel like you can’t get away from that, that’s ok – bars are handy places to meet, and you don’t want to become a hermit. Stick to soft drinks or see if there are alcohol-free options on offer. Alcohol-free versions of popular beers and other alcoholic drinks have improved so much in recent years as cutting down on alcohol becomes more popular.

Stay strong

There are always going to be people who don’t support your decision to ditch the drink. It’s a bit of a mystery when what you drink doesn’t affect them, but still, unsupportive people are out there, and you might come across some resistance to your decision.

Rise above the temptation to join in just because it’s easier. You’re not doing this to please anyone, you’re doing it for you – your health, waistline, and wallet. If you feel yourself wavering in the face of peer pressure, remember that ‘no’ is a perfectly valid answer, no justifications needed. No, I don’t want a beer, thanks.

Live it

Focus on what you gain by cutting out alcohol, not what you’re losing. Having more energy and saving money are huge benefits. And no hangovers! How good do those Saturday mornings feel when you can roll out of bed without it feeling like someone’s trying to drill a hole in your skull?!

A lot of people hate New Year’s resolutions, and for good reason. They conjure images of a gym packed with January newbies and people buying blenders and juicers that’ll soon be forgotten.

Over half of people who set resolutions don’t end up achieving them anyway. In fact, a recent study found that one-third of those who set resolutions have failed by the end of January. Yikes.

Fair-weather fitness fanatics and foodie fads aside, setting a goal can be helpful to refocus on your healthy habits. Setting a New Year’s resolution can be an easy way of doing this at the start of the year, but you’ve got to do it right. So how can you make a good resolution and avoid becoming part of the one-third?

Make a plan

Almost everyone wants to lose weight and get fit. If that’s your resolution, well duh. You’ve got to ask yourself how you’re going to do it. Ask yourself how until you can’t go any further, like this:

• My New Year’s resolution is to lose weight.

• How will I lose weight? By making better food choices.

• How will I make better food choices? I’ll stop getting takeout 3 times a week.

• How will I stop getting takeout 3 times a week? I’ll cook more.

• How will I cook more? I’ll do a weekly grocery shop and try new recipes.

• How will I do a weekly grocery shop and try new recipes? I’ll sit down on a Sunday evening and meal plan for the week by looking at recipes online, then I’ll make a grocery list. I’ll make sure I make time to cook during the week.
• How will I make sure I make time to cook during the week? I’ll stop scrolling on social media when I get home from work, and I’ll prepare food instead. I’ll buy ready-chopped vegetables as a timesaver. I’ll batch cook at the weekends.

We could go on, but you get the idea. Somewhere in there, you’ll find your specific goal – the thing that’ll help you achieve your main goal of losing weight. For this example, your resolution would be to make time to meal plan and cook at home instead of ordering takeout. That sounds much more achievable than the vague ‘I want to lose weight’ we started with.

Don’t expect perfection

You’re going to slip up at times, it’s inevitable. Think of making a New Year’s resolution as a springboard for your healthy habits, instead of an all or nothing command. If your resolution is to exercise 3 times a week, but you don’t manage it one week, don’t give up towel completely. Just try your best the next week. The mistake a lot of people make when it comes to resolutions is to see it as a short-term thing you do until you mess it up. See it more as a long-term thing, as something that’s flexible and fluid and will guide you throughout the year.

Don’t do it alone

Though it can feel a bit silly to be setting New Year’s resolutions, tell people about your goals. You don’t have to shout it out to everyone you meet, but letting your friends know you’re trying to go vegan/run a marathon/give up soda can lead to a welcome show of support that’ll give you a boost when you most need it. If we keep our goals to ourselves, it’s much easier to dismiss them – it’s easy to justify things when it’s just our mind to answer to.

You could even try making goals as a group if you’ve got a solid bunch of supportive friends or MAN v FAT Soccer teammates. Updating each other on your progress and being a cheerleader when it’s needed will go a long way to keeping your motivation high.

Focus on one resolution

It might be tempting to come up with a long list of things you’d like to change about yourself when you’re setting a New Year’s resolution, but keep it short and sweet. Pick one thing you want to work towards and make that your focus so you can give it the time and attention it needs. Too many goals will feel daunting, and juggling too many balls makes it more likely you’ll drop one.

By all means, break your resolution up into manageable chunks, just make sure you’re not taking on too much at once. Good luck!