Men's Mental Health: Understanding Stress Symptoms In Men And How To Cope

While stress affects everyone, this symptom may affect men and women differently. Exploring how stress affects men, the significance of addressing men's mental health, and the healthy coping mechanisms one can use to manage stress effectively may reduce stigma. By understanding these factors, individuals can spread awareness and better support men’s mental health.

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What causes stress?

Stress is a natural human reaction to changes and challenges. When a person encounters stress, their body responds physically and mentally, causing physical signs of distress like sweatiness, decreased immune function, shakiness, or headaches. When an event incites anxiety or fear, the body releases stress hormones like adrenaline and cortisol.

While the stress response can help people stay alert and ready to tackle challenges, consistent stress can lead to problems. Typically, stress is a reaction to mental or emotional pressure, often tied to a sense of losing control. However, stress might arise without a cause in some situations.  

Potential causes of stress may include work-related pressures, family issues, financial problems, and health concerns. Significant life events such as buying a house, having a baby, or planning a wedding can also be stressful.

The psychological symptoms and types of stress in men

The symptoms of stress in men manifest in various ways. Examining the types of stress can lend additional insight into common symptoms. According to the American Psychological Association (APA), there are three main types of stress: acute, episodic, acute, and chronic: 

• Acute stress is short-term and can be either positive or negative, such as the rush sensation on a roller coaster or during an argument. 
• Episodic acute stress occurs regularly, leaving little time to relax, and is common in demanding professions like healthcare. 
• Chronic stress is long-term, often due to ongoing issues such as work difficulties, marital problems, health concerns, or financial woes. 

Chronic stress is particularly harmful as symptoms tend to appear on both a physical and psychological level and can lead to ongoing health issues if not managed properly.  For some men and women, stress can disrupt productivity, relationships, and overall well-being, causing them to have the sense of being “trapped” or overwhelmed. Symptoms of chronic stress can include:

• Aches and pains
• Insomnia
• Changes in social behavior
• Low energy
• Unfocused thinking
• Appetite changes
• Mood swings
• Increased substance use
• Altered emotional responses
• Emotional withdrawal 

The harmful effects of stress on men

Though studies have shown that men and women are similar on a neurological level, biological sex differences and other factors may lead to differences in stress responses. Although not all stress is harmful, chronic stress can lead to serious health problems.

Additionally, research shows that the impact of chronic stress extends beyond mental health concerns, affecting the body in numerous ways. One significant area of concern is cardiovascular health. Prolonged exposure to stress hormones like cortisol and adrenaline can contribute to high blood pressure, heart disease, and strokes. Studies have shown that men, in particular, may be more susceptible to cardiovascular issues stemming from chronic stress.

Moreover, the immune system can weaken under the weight of chronic stress. Stress hormones can lead to decreased immune function, making individuals more susceptible to illnesses ranging from the common cold to more severe conditions. 

Understanding the harmful effects of stress on men may help professionals tailor interventions and support systems effectively. By addressing individual needs in managing stress, healthcare providers can better mitigate the adverse health outcomes associated with chronic stress.

The importance of men’s mental health

Though everyone, regardless of gender, experiences stress, anxiety, and other mental health challenges, there is a prevailing stigma surrounding men’s mental health. This stigma often stems from outdated gender norms that discourage men from expressing vulnerability or seeking help for emotional struggles. Consequently, some men experience a sense of pressure to suppress their feelings and “suffer in silence,” fearing judgment or ridicule if they were to reach out for support. 

Additionally, studies indicate that men frequently face difficulty distinguishing between depression and stress, as well as recognizing when symptoms have become severe. Some healthcare providers might not classify men's symptoms as depression, especially when these symptoms are attributed to external factors such as unemployment. In some cases, rather than seeking professional help or support, men might engage in unhealthy coping behaviors. 

The far-reaching consequences of the stigma surrounding men’s mental health extend to higher rates of suicide, substance use, and violent behavior. As such, acknowledging the importance of men’s mental health can improve mental health outcomes for men everywhere.  

By encouraging men to seek help when needed, challenging harmful stereotypes about masculinity, and providing accessible mental health resources, communities can create a culture where men are empowered to prioritize their mental health and live happier, more fulfilling lives.

Tips for coping with stress

An article published by Men’s Journal explores science-backed tips for reducing stress, including the following. 

Embrace nature

With urbanization on the rise and its association with higher stress levels, reconnecting with nature can benefit mental well-being. Research from Stanford University reveals that a 90-minute walk in a natural environment significantly reduces rumination compared to urban landscapes. Schedule time for outdoor activities like hiking or biking, emphasizing activities you enjoy.

Establish boundaries

Home is often considered a sanctuary. However, studies show that some men experience more stress at home than work due to the intrusion of work-related tasks. Multitasking blurs the lines between work and personal life, compromising efficiency in both realms. Leave work at work whenever possible, even if it means staying a bit later.

Prioritize exercise

Exercise may reduce challenging physical symptoms as well as be a powerful tool for managing stress. Research from the University of Maryland reveals that moderate exercise immediately improves stress management. Regular exercise not only alleviates short-term stress but also builds resilience to emotional challenges in the long term for some individuals. 

Ensure quality sleep

Inadequate sleep exacerbates stress by activating brain regions associated with worrying and anxiety. Prioritize sufficient and quality sleep to mitigate stress levels and promote overall well-being.

Write or journal

Combat stress by gaining perspective through expressive writing. This process encourages reflection and often reveals the irrationality of stress-induced thinking. Research shows that regular expressive writing reduces symptoms of depression, anxiety, and stress over time.

Talk to a therapist 

Therapy can serve as a valuable tool for men coping with stress. Therapy can help individuals identify the root causes of stress, address underlying mental health disorders, and create distinct time and space for identifying symptoms and developing healthy stress management strategies. 

For men who struggle to access online therapy due to barriers like time, finances, or distance, online therapy through a platform like BetterHelp may also be beneficial. Through an online platform, clients can choose the gender of their therapist and remain personal, which may be helpful for those who carry shame about attending therapy. 

Studies show that online therapy may be effective in reducing symptoms of depression and anxiety, which are mental health conditions that commonly occur alongside stress. In one study, an internet intervention produced a higher quality of life and more significant symptom reduction for participants than face-to-face therapy. In addition, the intervention was more cost-effective.