April is Stress Awareness Month, a time to focus on understanding and managing stress in healthy ways. Many men tend to internalize stress or rely on solitary coping mechanisms, which may not always be effective.
Men are raised in a society that teaches them to conceal negative feelings, and this can lead to many men processing stress in very unhealthy ways. Recognizing these patterns matters for maintaining long-term health and avoiding unhealthy coping mechanisms (such as substance abuse).
While some men turn to exercise, hobbies, or work to distract themselves, others may avoid addressing stress altogether. Understanding how men deal with stress is very important, and Stress Awareness Month encourages working through the stigma around stress’s effect on mental health. Shedding light on the behaviors (healthy and unhealthy) that help men work through stress allows them to work on healthier strategies and can start supportive conversations with the people in their lives.
What is Stress?
Stress is the way that the human body naturally reacts to life’s demands. It’s that inner tension a person can feel when juggling responsibilities, facing uncertainties, or navigating challenges. This response can manifest physically, like a racing heart or tense muscles. It can also manifest emotionally, such as with feelings of anxiety or irritability.
In short bursts, stress can be beneficial to the body by sharpening focus and preparing the person to tackle immediate challenges. But when stress lingers without relief, it can impact mental and physical well-being. Recognizing when stress becomes overwhelming can allow a person to take countermeasures to protect their mental and physical health.
What Triggers Stress Most Often in Men?
Stress affects everyone, but for men, certain triggers can be particularly impactful. Here’s a look at common stressors many men face:
- Financial Pressures: Concerns about income, debt, and providing for oneself (or an entire family) can weigh heavily on a man.
- Work Challenges:. Job-related stressors, such as long hours, high demands, or job insecurity, are prevalent among men. Men may feel compelled to excel professionally, sometimes at the expense of their personal well-being.
- Relationship Struggles: Conflicts with partners, family members, or friends can be a significant source of stress. Societal norms may discourage men from expressing their emotions, making it harder to navigate these issues.
- Health Concerns: Physical health issues or concerns about aging can cause stress. Men can sometimes be less likely to seek medical help in a prompt manner, which can intensify health-related anxiety.
- Societal Expectations: The pressure to conform to traditional notions of masculinity (such as being stoic, strong, or the primary financial provider) can create internal conflict and stress.
Men typically respond to stress in a few ways:
- Fight or Flight Response: When faced with stress, men often resort to either confronting the situation head-on or avoiding it altogether. This reaction is linked to hormones (such as lower oxytocin levels) that influence stress responses.
- Emotional Withdrawal: Rather than expressing uncomfortable feelings, many men shut down emotionally when stressed. This withdrawal can lead to isolation and may strain personal relationships.
- Turning to Unhealthy Coping Mechanisms: Some men resort to alcohol, drugs, or other risky behaviors as a way to cope with stress. These methods offer temporary relief but can increase stress in the long run.
- Expressing Anger: Stress can manifest as irritability or anger in men, which can serve as a mask for underlying emotions like fear or sadness.
- Escaping Through Distractions: Engaging in excessive work, hobbies, or other activities can be a way for men to distract themselves from stress. These can provide short-term relief, but they may prevent addressing the root causes of stress.
- Seeking Physical Outlets: Some men adopt coping strategies like exercise to tend to stress. These approaches can effectively manage stress and improve overall well-being. However, it’s important that this doesn’t manifest into unhealthy fixations such as muscle dysmorphia.
Warning Signs That Stress is Out of Control
Stress can accumulate, and the impact can sneak up on anyone. But when it starts to interfere with daily life, it’s important to recognize the signs.
Here are some indicators that stress may be becoming overwhelming:
- Emotional Shifts. Experiencing heightened irritability, anxiety, or feelings of being overwhelmed can signal excessive stress. These emotional spikes may manifest as mood swings or a sense of constantly feeling pressured.
- Physical Symptoms. Persistent headaches, muscle tension, fatigue, or digestive issues (like indigestion and upset stomach) can be physical manifestations of stress.
- Cognitive Difficulties. Trouble concentrating, memory lapses, or indecisiveness can arise when stress affects cognitive functions. These issues might make it challenging to focus on tasks or make decisions.
- Behavioral Changes. Alterations in behavior, such as changes in eating or sleeping patterns, increased use of substances like alcohol, or social withdrawal, can be responses to overwhelming stress.
- Decreased Libido. A noticeable drop in sexual desire or performance can be linked to high stress levels.
Do Men And Women Handle Stress Differently?
Research suggests that men and women tend to react differently under pressure. Men frequently retreat inward, distracting themselves with work, exercise, or solo hobbies. Women are more likely to seek emotional support, talking through stress with friends or family.
These patterns aren’t universal. Labels like “men avoid their emotions” or “women overthink” oversimplify things. Many men open up when they feel stressed, and plenty of women tackle stress by taking action instead of immediately soothing their stress. The most important part is that stress management is about the individual choosing strategies that best help them.
Can Stress Lead Men To Alcohol Or Substance Use?
Studies suggest men are more likely than women to turn to substances when stressed. This may be because society discourages men from showing vulnerability. Drinking or substance use can provide temporary relief, but often makes problems worse over time. This pattern can lead to dependency if not addressed.
Do Hobbies Help Men Cope or Just Distract Them?
Hobbies can range beyond mere distractions, and can serve as effective tools for managing stress and enhancing well-being on a regular basis. Activities like playing sports, crafting, or participating in community groups can provide a structured outlet for relaxation and a fun escape from the day-to-day grind. Hobbies that involve social interaction, such as participating on a sports team or roleplaying group, can provide a sense of community and support that further alleviates stress.
However, it’s important to recognize that not all hobbies are equally beneficial. Some activities might serve as distractions without offering meaningful engagement or relaxation. For example, excessive solo gaming or passive entertainment might temporarily divert attention but may not contribute to long-term stress relief. It’s important to choose hobbies that align with personal interests and provide genuine enjoyment and relaxation.
What Are Some Healthy Ways Men Can Deal With Stress?
When stress starts to feel overwhelming, it’s essential to have healthy strategies to regain balance. Here are some effective ways men can manage stress:
Physical activity is a powerful stress reliever. Whether it’s hitting the gym, going for a run, or even taking a brisk walk, exercise releases endorphins that can boost mood and reduce tension.
Lack of sleep can make stress much worse. Aim for 6–8 hours of quality rest to help your brain and body recharge. Good sleep hygiene, like limiting screen time before bed, can improve the quality of sleep.
A balanced diet supports better overall well-being. Try to eat more whole foods like fruits, vegetables, and lean proteins to maintain energy levels and stabilize your mood. Avoid
Techniques like meditation exercises, deep breathing, or practicing yoga can help calm the mind. Doing these practices for just a few minutes daily can reduce stress and improve focus.
Talking to friends, family, or a therapist can provide perspective and emotional relief. Sharing your thoughts with someone you trust can lighten the mental load of stress.
Overcommitting can lead to burnout during stressful times. Learn how to say “no” in a clear and respectful way so that you can retain time for self-care. Establishing clear boundaries helps you to manage responsibilities and and not succumb to overwhelm.
Hobbies like reading, listening to music, or spending time in nature can provide helpful mental breaks. Engaging in peaceful activities you enjoycan help shift your focus and alleviate stress.
If stress becomes unmanageable, consulting a mental health professional can be beneficial. They can help you learn tools and techniques to cope effectively.
Receive Support At Eagle Creek Ranch Recovery
Eagle Creek Ranch Recovery, located in Nampa, Idaho, offers a comprehensive and compassionate approach to addiction treatment. Our services include medically supervised detoxification, residential care, and outpatient therapy, all tailored to meet your personal needs. The center employs evidence-based therapies such as cognitive behavioral therapy (CBT) alongside holistic modalities like equine therapy and adventure-based activities to support the recovery of the whole person.
Our dedicated team at Eagle Creek Ranch Recovery features experienced professionals committed to supporting clients throughout their recovery journey. If you need help learning to manage the stress in your life in a healthy way, contact us today.
Clinical Director
Kendall Maloof is the clinical director at Eagle Creek Ranch Recovery. She is a licensed marriage and family therapist and has held multiple leadership roles before settling here at Eagle Creek. Kendall received her master’s degree in marriage and family therapy from the Chicago School of Professional Psychology in 2016. Her career in mental and behavioral health began in 2014 when she took up internships in both the nonprofit and for profit sectors. She interned at multiple reputable companies, such as The Living Success Center and 449 Recovery in California.
In 2019, Kendall became the clinical director of Sunsets Recovery for Woman, a dual diagnosis program in southern California. Kendall is a natural leader. She has an incredible ability to problem solve and stay calm in any situation. Kendall never fails to show up when she is needed, and her calm demeanor makes her team and clients feel at ease. Eagle Creek Ranch Recovery is proud to have Kendall as our clinical director.
