Stress is an undeniable part of life. In some cases it’s even healthy, but for many men it’s something they struggle with silently. Research estimates that 8 in 10 men experienced moderate to extreme stress in the last year.
The social expectations and stigmas around mental health prevent some men from even acknowledging that they feel stressed, and seeking help is out of the question. After all, we live in a culture that promotes toughness in men, leaving some stressed men resigned to endure the pain alone.
Unspoken and often unnoticed male stress can take its toll on these men. Studies show That stress can influence mood, behavior and physical health, but it doesn’t have to be that way. Here you will learn how stress manifests itself in men, the long-term consequences of not addressing it, and effective strategies to manage it in a healthy way.
How stress manifests itself in men
Stress can manifest differently in each person, regardless of gender, but signs of stress in men are usually physical, emotional, or behavioral in nature. Recognizing male stress is a crucial step that allows you to address it before more serious or complex health problems arise.
Physical symptoms of stress in men.
Many men experience physical symptoms of stress. If not addressed, they can lead to more serious concerns, such as heart disease or the development of hypertension. The good news is that the right coping strategies can go a long way.
Common physical symptoms of stress in men include:
- headaches
- muscle tension
- digestive problems
- Unexplained fatigue, aches or pains.
- difficulty sleeping
Emotional symptoms of stress in men.
Male stress can also trigger an emotional response. Unfortunately, when men internalize their stress, emotional symptoms can escalate to a more serious mental health condition, such as anxiety or depression.
Common emotional symptoms of stress in men include:
- feel overwhelmed
- be anxious
- Being more irritable than usual
- Feeling disconnected from emotions
- Have mood swings
- Feel a persistent sense of frustration.
Behavioral signs of stress in men.
Behavioral changes are another sign of a stressed man. Acting out or responding to high levels of stress through behavior can exacerbate the problems that stress creates in a man’s life.
Common behavioral symptoms of stress in men include:
- Increased irritability
- Withdraw from social events or activities.
- Using unhealthy coping mechanisms such as drinking, taking drugs, or smoking.
- Suddenly being more impatient
- exhibiting aggression
- Struggling to manage responsibilities
“Stress manifests itself in men as denial, emotional dullness, conflict displacement, and unhealthy coping. Overeating, exercising too much, drinking too much or taking drugs, and becoming addicted to pornography are some of the ways men [may] address your mental or emotional stress.”
– Talkspace Psychiatrist Dr. Muhammad Munir
The Impact of Unaddressed Stress on Men
It’s easy for some men to try to ignore their stress or attribute it to having too much to do. However, when stress is not addressed, it can affect physical health and exacerbate mental health problems. Long-term stress can affect your life, your relationships, and your work environment. It is important to understand the types of stress and how they manifest.
Health consequences
When you don’t learn to control your stress level, your physical health is at risk. Chronic stress is linked to a range of effects on body systems, including:
- musculoskeletal
- Respiratory
- Cardiovascular
- Endocrine
- Gastrointestinal
- Highly strung
- Reproductive
Mental health challenges
Stress can become an emotional burden. Because men are less likely to get help, their stress can turn into anxiety, depression, or exhaustion. When stress builds up and you don’t have the right tools to deal with it, there is a greater risk of feeling isolated, hopeless, or even having suicidal thoughts.
Effects on relationships and work.
One of the most unfortunate parts of stress is that it doesn’t just affect the person experiencing it. Men who feel stressed often see a change in personal and professional relationships.
At home, your stress may cause withdrawal or irritability. It can make it difficult for them to connect with family and loved ones. Stress can also negatively impact performance and productivity at work, causing burnout that further compounds stress.
How to deal with stress as a man
With men and stress, coping means being intentional and having tools to address both the body and the mind. Adopting healthy habits and finding a strong support system can help you manage your psychological stress effectively so that it doesn’t overwhelm your entire life. Below are some stress management techniques that may help.
Decompress with a relaxation routine
Whether you choose to de-stress after work or before bed, a relaxation routine can help you release the stress that builds up throughout the day. You can try reading, exercising, listening to music, walking, or doing anything that tells your body and mind that it’s time to let go and rest. Constantly reducing stress levels can improve resilience, sleep quality, and mental preparation for the next day.
Lean on the brotherhood for support
Maintaining an intimate circle of trusted male friends or family members can be an effective outlet when you’re feeling stressed and need to vent. However, it is also important to remember that professional help is always available and can provide valuable support. Knowing that you are not alone in your struggles can help.
Focus on what you can control
Understanding what you can and cannot control empowers you. Stress often comes from feeling overwhelmed and out of control. Focusing on what you can Changes, such as your daily routine, your health habits, the people you choose to spend time with, or how you respond to specific challenges, will help you feel calm. Understanding and letting go of the things you can’t change helps you better manage the stress you will encounter in the future.
Talk to a therapist
Therapy is an invaluable tool for learning how to effectively manage stress. Working with a therapist means you can identify the sources of your stress and address unresolved issues. You will also learn effective coping skills so that stress does not take over your life.
“Men are strong, but true strength is taking care of yourself first before your loved ones. It’s okay to get help. It is not a sign of weakness.”
– Talkspace Psychiatrist Dr. Muhammad Munir
Strengthen your mind with meditation
Mindfulness and meditation are proven ways to reduce everyday stress and anxiety. Regular practice will help you develop mental resilience. At the same time, you will learn to stay in the moment and stay calm, even in a stressful situation. Meditation also offers physical health benefits and has been linked to improved emotional and mood regulation, reduced blood pressure and lower heart rate.
Channel stress through physical activity
Exercise helps relieve stress by releasing endorphins, also known as the body’s feel-good hormones, to help clear the mind and lift the spirit. If you like running, lifting weights, swimming or any other physical activity, use these outlets to channel stress into movement to become stronger physically and mentally.
go outdoors
Spending time in nature is a great way to reset and recharge. It is also excellent for relieving stress. Nature has a calming effect on the mind, which can help you manage stress and anxiety. Whether walking or sitting by a stream, being outdoors allows you to get away from stress as you regain clarity and calm in your life.
Beat stress with Talkspace
Talkspace is an online therapy platform that helps men address stress head-on. Identifying signs of stress in men and using tools to cope with it can be crucial to maintaining physical and mental health. Talkspace makes therapy accessible by empowering men to take control of their stress. Licensed and experienced therapists can help you whenever and wherever you are ready.
Seeking help and learning to manage stress is a sign of strength. If you’re ready to get started with stress therapy, contact Talkspace today. You don’t have to wait until you feel overwhelmed to manage your stress.
