Stress is part of life. Its triggers – work, kids, family, health, finances, hectic schedules – are similar for most people. Although many men might not describe themselves as being stressed, they are still susceptible to developing chronic illnesses linked to high levels of stress. Over time, uncontrolled stress suppresses the immune system and increases the risk for heart disease, stroke, depression, and a host of other chronic health conditions.1 

There are many science-backed and effective stress management tips for men, and anyone, who want to feel better. But before you can manage stress, you need to recognize how it affects your body and behaviors – sometimes in surprising ways. Here’s what you need to know.

Gender-specific stress responses

When an individual is stressed, the brain releases cortisol and epinephrine, the hormones that trigger the body's "fight-or-flight" response.1 This happens regardless of gender. 

However, some studies propose that gender-specific stress responses might be determined by the hormones cortisol, testosterone, estrogen, and oxytocin.2,3 When stressed, the female brain is likely to release more oxytocin, which helps to counter the effects of cortisol by promoting nurturing and relaxing emotions. Because the male brain tends to produce less oxytocin during the stress response, men might be more disposed to fight-or-flight behaviors.2

The fight-or-flight physical response helped our ancient ancestors survive life-threatening attacks from possible predators.1 However, that same heart-pumping, palm-sweating response is not so helpful for today's typical stressors – giving a presentation, paying your mortgage, negotiating with a moody teen, etc. 

The “suck it up” mentality is hurting men

In addition to the physiological aspects that influence the stress response, there are multiple psychological, cultural, and societal factors that influence how people manage stress.4,5 For example, in the United States many men grow up with the expectation that they should “bottle things up” and refrain from asking for help.5 Research shows that men are less likely than women to recognize or admit they are stressed and to seek out mental health support.4-7

But "manning up" is not an effective solution. According to the World Health Organization, twice as many men as women die by suicide. These rates are usually higher in high-income countries.8 And data from Mental Health America shows that more than six million U.S. men experience symptoms of depression each year, while more than three million experience an anxiety disorder.5

Be aware of your stress symptoms

Before you can take action to manage stress, you need to recognize it. What does stress look like for you? Common behaviors and symptoms that accompany stress include:9-11

  • Being consistently tired
  • Overeating or undereating
  • Lack of motivation or focus
  • Sleep problems
  • Smoking or using tobacco
  • Being irritable or angry 
  • Muscle aches and pains 
  • Increased heart rate
  • Headaches
  • Drinking alcohol or using drugs to cope or calm down
  • Chest pain 
  • Feeling restless or anxious
  • Feeling down or sad
  • Stomach upset 
  • Sexual problems: Lack of desire, inability to have an erection, or premature ejaculation

Too much stress can lead to depression, which, in men, often manifests as irritability, anger, hostility, aggressiveness, risk taking, and escape behavior. Self-medicating with alcohol and other substances is also a common symptom of male depression.5

Stress relief strategies

There are many stress management tips that men, and anyone, can use to reduce the effects of stress.

  • Get enough sleep.9-11 A well-rested body always deals with stress better than an exhausted one. To improve your sleep, try these science-backed tactics: go to bed and get up at the same time every day; stay off your cell phone or computer one hour before bedtime; stop drinking alcohol a few hours before going to bed; keep your bedroom dark, cool, and quiet.1
  • Exercise regularly. Exercise reduces stress by releasing tension and increasing endorphins – the feel-good hormones.1, 9-11 
  • Limit alcohol use.1,9,11 Alcohol is a depressant and will make your stress feel larger and harder to tackle. 
  • Eat healthy. 9-11 A healthy diet helps counter the impacts of stress by shoring up the immune system and helping your body function properly.1 
  • Do one thing you enjoy every day.1,9,11 It’s easy to get lost in a to-do list. Making time for the things you enjoy is fundamental to reducing stress and feeling happy. Do something you already know you like to do or start doing something you’ve always wanted to do. And do it regularly. 
  • Spend time with loved ones.1,9,11 It'll remind you of what's really important in life.
  • Tell someone. Sometimes you just can't deal with everything on your own. Seeking input from someone you trust is not a sign of weakness. Instead, it’s a show of strength and a way to take control of your situation and get things back on track. Reach out by sharing what is bothering you with a friend, a family member, your doctor, a counselor, or a therapist. 9-11 
  • Try a mind-body practice.1, 9-11 There are many types of yoga, tai chi, and meditation that can help get your mind off your troubles and reduce stress. These practices have been around for centuries for a reason – because they work.  

For more stress management tips, we recommend reading Stress Relief Tips for Winter. The bottom line: Men, you do experience stress, even if you don’t always realize or admit it. And that stress is hurting you. Recognizing the symptoms of stress is the first step to managing it and getting you on course to living the healthy, productive life you want.

A word from Thorne

Thorne has numerous supplements that can help you through stressful times, whether it’s daytime or night. If you’re dealing with long-term stress, check out Thorne’s Ginseng Plus to help build resilience.*

References

  1. Bauer, BA. Whole-Health Fundamentals: stress management. In: Mayo Clinic Guide to Holistic Health. Mayo Clinic Press; 2024.
  2. Hodes GE, Bangasser D, Sotiropoulos I, et al. Sex differences in stress response: classical mechanisms and beyond. Curr Neuropharmacol. 2024;22(3):475-494. 
  3. Young Kuchenbecker S, Pressman SD, Celniker J, et al. Oxytocin, cortisol, and cognitive control during acute and naturalistic stress. Stress. 2021;24(4):370-383.
  4. Male depression: understanding the issues. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/male-depression/art-20046216. [Accessed Oct. 10, 2024]
  5. Men’s mental health: why men’s mental health is important. Anxiety & Depression Association of America. https://adaa.org/find-help/by-demographics/mens-mental-health [Accessed Jan 3, 2025]]
  6. Men and mental health: why is men’s mental health important? National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/men-and-mental-health. [Accessed Oct. 15, 2024]
  7. Vickery A. “It's made me feel less isolated because there are other people who are experiencing the same or very similar to you”: Men's experiences of using mental health support groups. Health Soc Care Community. 2022;30(6):2383-2391.
  8. One in 100 deaths is by suicide. World Health Organization. https://www.who.int/news/item/17-06-2021-one-in-100-deaths-is-by-suicide. [Accessed Oct. 15, 2024]
  9. Stress symptoms: effects on your body and behavior. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987. [Accessed Oct. 15, 2024] 
  10. I’m so stressed out! Fact sheet. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet. [Accessed Oct. 15, 2024]
  11. Managing stress. Centers for Disease Control and Prevention. https://www.cdc.gov/mental-health/living-with/. [Accessed Oct. 18, 2024]