Men’s Health Awareness Month | Part 1 of a Four-Part KOPS series

Mental Health

As part of Men’s Health Awareness Month, this is the first article in a four-part Men’s Focus series. This week we will explore mental health, recognise when we are struggling, and practical ways to look after ourselves and find support when we need it.

Working in An Garda Síochána can bring unique pressures, from shift work and exposure to difficult or traumatic incidents to balancing work with life outside the job. Everyone responds differently, and not every struggle is obvious to others.

Looking after our mental health is part of looking after our overall health. Recognising when something has changed can be the first step towards feeling better. You do not need to wait until things become overwhelming to reach out for support.

Recognise When You Might Need a Reset

Mental health can change over time. Sometimes the signs are easy to miss, or we explain them away as tiredness, stress or simply having a bad week.

It may be worth checking in with yourself if you have noticed changes such as:

• Feeling constantly stressed, anxious or overwhelmed.
• Becoming more irritable than usual or finding it harder to concentrate.
• Struggling with sleep, energy or motivation.
• Withdrawing from friends, family or colleagues.
• Drinking more alcohol than usual or relying on habits that are not helping.
• Feeling that everyday demands are becoming harder to manage.

These changes can have many causes and don't automatically mean you have a mental health concern. However, if they persist, worsen or affect daily life, it is worth speaking with your GP or a mental health professional.

Small Steps Can Make a Difference

There's no single solution that works for everyone. Start with one realistic step rather than trying to change everything at once.

• Stay connected. Call a friend, arrange a walk or make time for someone you have not seen in a while.
• Move in a way that suits you. A short walk or another activity you enjoy can help you reset.
• Protect your sleep. Shift work can make rest difficult, so make recovery time a priority where possible.
• Check your coping habits. Notice whether alcohol, smoking or other habits are making things harder in the long run.
• Talk it through. Share what is going on with someone you trust, your GP or a support service.
• Ask for help early. You do not need to have the right words or a diagnosis before reaching out.

Four Everyday Habits That Support Your Wellbeing

Our everyday habits can influence our mood, energy, concentration and ability to manage stress. Small, consistent changes can help support our overall wellbeing. 

1. Hydration - Don't Forget the Water

When we're busy, working shifts or constantly on the go, drinking enough water can easily slip down the priority list. Dehydration can contribute to tiredness, headaches and difficulty concentrating. Keep water within reach and remember to drink regularly throughout the day. 

2. Sleep - Giving Yourself Time to Recover

Sleep is essential for physical and mental recovery. Poor or disrupted sleep can affect mood, patience, concentration and decision-making. Shift work can make a consistent sleep routine more difficult, so protecting your rest time is particularly more important. 

3. Physical Activity - Move for your Mind

Physical activity can improve mood, reduce stress and improve sleep. You don't need to join a gym or run a marathon to benefit. Walking, cycling, swimming, gardening or playing a sport all count. Find something you enjoy and build it into your routine when you can. 

Explore more information and practical advice in the KOPS resources here. 

 4. Social Connection - Stay connected

Strong social connections can help us feel supported and less isolated. When life gets difficult, it can be tempting to withdraw, but staying connected can make it easier to talk about what's going on. 

Check in with a friend, arrange a coffee with a colleague or make time for family. You don't always need a big conversation; sometimes spending time together helps. 

How Can We Support the Men in Our Lives?

Mental health is everyone’s business. As partners, friends, family members and colleagues, we can help make it easier for men to speak openly without feeling judged.

A few simple approaches can make a difference:

• Notice changes: if someone seems withdrawn, unusually tired or unlike themselves, check in privately.
• Ask and listen: “How are you really doing?” can be a good place to start. Give them time to answer.
• Avoid trying to fix everything: listening without judgement can be more helpful than immediately offering advice.
• Encourage the next step: offer to go for a walk, help arrange a GP appointment or find out what support is available.
• Respect privacy: do not pressure someone to share more than they are comfortable with.
• Keep checking in: one conversation may be a start, not the whole answer.

Employee Support Programme - Lena by Inspire

Lena by Inspire — Employee Support Programme is a free, independent and confidential check-in and counselling service available 24 hours a day, 365 days a year.  

Personnel can access up to six counselling sessions, with telephone, video and face-to-face options. You do not need permission or approval to self-refer for counselling. 

Call 1800 817 433

An Garda Síochána will not be told who is using the service and will receive only anonymous utilization statistics to facilitate evaluation of the service.

Take One Step This Week

Choose one action that feels manageable: message a friend, get outside, make an appointment, talk to someone you trust or find out more about the supports available to you.

If you are worried about your mental health, or things are getting harder to manage, contact your GP or a support service. If you or someone else is in immediate danger, call 112 or 999 or go to the nearest emergency department.

Further Information and Support

References 

• KOPS SLEEP, SHIFT WORK and HEALTH & WELLBEING - Health & Wellbeing - KOPS

• KOPS World Sleep Day and Nutrition & Hydration Week 2026 - Health & Wellbeing - KOPS

• KOPS World Mental Health Day, 10 October

• KOPS Employee Support Programme (Lena by Inspire) 

• KOPS Men’s Health Week: One Step at a Time

• HSE Sleep problems - tips and self-help

• HSE Stress: tips and self-help

• HSE Reasons to get help for your mental health

• HSE How to be active and improve your mental health

• HSE Men’s mental health supports and talk therapy

• HSE Your Mental Health information line

• HSE Dehydration in adults

• HSE Make time for family and friends

• GOV Every Move Counts – National Physical Activity and Sedentary Behaviour Guidelines for Ireland

This article is for general information only and is not a substitute for medical advice. If you have any concerns about your health, please speak to your GP.

Garda National Health and Wellbeing Office — Keeping Our People Supported (KOPS)