Men and Stress: A Silent Struggle

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.

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

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

Health consequences

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

Decompress with a wind-down routine

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

“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 

Channel stress through physical activity

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