Stress is an undeniable part of life. It’s even healthy in some instances — but for a lot of men, it’s something they struggle silently with. Research estimates that 8 in 10 men experienced moderate to extreme stress in the last year.
Societal expectations and stigmas that exist around mental health prevent some men from even acknowledging they feel stressed at all — and seeking help is out of the question. After all, we live in a culture that promotes toughness in males, which leaves some stressed men resigned to endure pain on their own.
The unspoken and often unnoticed male stress can take a severe toll on these men. Studies show that stress can influence mood, behavior, and physical health — but it doesn’t have to be this way. Here, you’ll learn how stress manifests in men, the long-term consequences of not addressing it, and effective strategies to manage it in healthy ways.
How Stress Manifests in Men
Stress can manifest differently in everyone, regardless of gender, but the signs of stress in men are commonly physical, emotional, or behavioral in nature. Recognizing male stress is a crucial step that empowers you to address it before more severe or complex health-related issues arise.
Physical symptoms of stress in men
Many men experience physical symptoms of stress. If left unaddressed, they can lead to more severe concerns, like heart disease or the development of hypertension. The good news is that the right coping strategies can really help.
Common physical symptoms of stress in men include:
- Headaches
- Muscle tension
- Digestive problems
- Fatigue, unexplained aches or pains
- Difficulty sleeping
Emotional symptoms of stress in men
Male stress can cause an emotional response, too. Unfortunately, when men internalize their stress, the emotional symptoms can escalate into a more serious mental health condition, like anxiety or depression.
Common emotional symptoms of stress in men include:
- Feeling overwhelmed
- Being anxious
- Being more irritable than usual
- Feeling disconnected from emotions
- Having mood swings
- Feeling a persistent sense of frustration
Behavioral signs of stress in men
Behavioral changes are yet another indication of a stressed man. Acting out or responding to high levels of stress through behavior can compound the issues stress creates in a man’s life.
Common behavioral symptoms of stress in men include:
- Increased irritability
- Withdrawing from social events or activities
- Using unhealthy coping mechanisms like drinking, doing drugs, or smoking
- Suddenly, being more impatient
- Exhibiting aggression
- Struggling to manage responsibilities
“Stress manifests in men as denial, emotional blunting, displacement of conflict, and unhealthy coping. Overeating, over-indulgence in exercise, heavy drinking or using drugs, and getting addicted to porn are a few ways men [may] address their mental or emotional stress.”
– Talkspace psychiatrist Dr. Muhammad Munir
The Impact of Unaddressed Stress in Men
It’s easy for some men to try and ignore their stress or chalk it up to having a lot on their plate. When stress isn’t addressed, though, it can impact physical health and exacerbate mental health issues. Long-term stress can affect your life, your relationships, and your work environment. Understanding the types of stress and how they manifest is important.
Health consequences
When you don’t learn to manage your stress level, your physical health is at risk. Chronic stress is linked to a range of effects on the body’s systems, including:
- Musculoskeletal
- Respiratory
- Cardiovascular
- Endocrine
- Gastrointestinal
- Nervous
- 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 burnout. When stress builds up, and you don’t have proper coping tools to deal with it, there’s a higher risk of feeling isolated, hopeless, or even having thoughts of suicide.
Effects on relationships and work
One of the most unfortunate parts of stress is that it doesn’t just impact the person experiencing it. Men who feel stressed often see a shift in personal and professional relationships.
At home, their stress can lead to withdrawal or irritability. It can make it difficult for them to connect with family members and loved ones. Stress can also negatively impact performance and productivity at work, leading to burnout that compounds their stress even further.
How to Cope 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 it doesn’t overwhelm your entire life. Here are some stress management techniques that may help.
Decompress with a wind-down routine
Whether you choose to destress after work or before you go to bed, a wind-down routine can help release stress that builds up throughout your day. You can try reading, working out, listening to music, walking, or doing anything that signals to your body and mind it’s time to let go and rest. Consistently reducing stress levels can improve resiliency, sleep quality, and mental preparation for the next day.
Lean on brotherhood for support
Keeping an inner circle of trusted male friends or family members can be an effective outlet when you feel stressed and need to vent. However, it’s also important to remember that professional help is always available and can provide valuable support. Knowing you’re not alone in your struggles can help.
Focus on what you can control
Understanding what you can and can’t control is empowering. Stress often comes from feeling overwhelmed and out of control. Focusing on what you can change — like your daily routine, 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 things you can’t change helps you better manage the stress you encounter in the future.
Talk it out with a therapist
Therapy is an invaluable tool for learning to effectively manage stress. Working with a therapist means you can identify the sources of your stress and address unresolved issues. You’ll also learn effective coping skills so stress doesn’t take over your life.
“Men are strong, but the real strength is taking care of yourself first before your loved ones. It’s OK to get help. It’s 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 build mental resilience. At the same time, you’ll learn to stay in the moment and remain calm, even in a stressful situation. Meditating 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 stress by releasing endorphins — also known as the body’s feel-good hormones — to help clear the mind and lift the spirit. If you enjoy running, lifting weights, swimming, or any other physical activity, use these outlets to channel stress into movement so you’re physically and mentally stronger.
Get outdoors
Spending time in nature is an excellent way to reset and recharge. It’s also great for stress relief. Nature has a calming effect on the mind, which can help you manage stress and anxiety. Whether hiking or sitting by a creek, being outdoors allows you to step away from stress as you gain clarity and calmness in your life again.
Conquer Stress with Talkspace
Talkspace is an online therapy platform that helps men address stress head-on. Identifying signs of stress in men and using coping tools to manage it can be crucial for maintaining physical and mental health. Talkspace makes therapy accessible by empowering men to take control of their stress and sharing more about their mental health. Licensed and experienced therapists can help you whenever and wherever you’re ready.
Seeking help and learning to manage your stress is a sign of strength. If you’re ready to get started with therapy for stress, reach out to Talkspace today. You don’t have to wait until you’re overwhelmed to get a handle on your stress.
