In today’s fast-paced world, stress and anxiety have become common companions for many individuals, regardless of how one identifies or expresses their gender. However, there is a prevalent societal belief that men are less prone to experiencing emotional distress. Additionally, sometimes society preaches that men are somehow better equipped to handle stress on their own.
As a therapist, it is important to acknowledge and address this misconception. This blog will explore how men can miss signs of distress, identify how men can develop maladaptive coping skills, and discuss strategies for recognizing and alleviating stress levels when they become too overwhelming.
The Mask of Masculinity
From an early age, boys are often taught to suppress their emotions, to be strong, and to avoid showing vulnerability. Society’s expectation of masculinity perpetuates the idea that men should “man up” and soldier on, leading them to conceal their true emotional state. Consequently, this pressure can make it challenging for men to identify and accept their own stress and anxiety.
This can lead to coping skills that are maladaptive, which can affect both mental and physical health. If irritation and lashing out, avoidance or withdrawal, harmful eating habits, or digestive issues sound familiar, you may have developed some negative coping skills.
Missing the Signs
Due to the aforementioned societal expectations, men may miss the subtle cues and signals indicating high levels of stress. It is crucial to understand that stress can manifest in various ways and may not always fit the stereotypical image of someone who is visibly overwhelmed. Remember, stress is not inherently bad. Sometimes, it can be helpful. Stress can serve as motivation to meet a deadline, a reminder to respond to a friend, or to maintain regular medical checkups. However, when this transitions into chronic stress, it turns unhealthy.
Chronic stress puts people at risk for mental and physical ailments, threatening to detract from your ability to feel present and to enjoy your life.
Signs of chronic stress to look for:
Here are a few common signs that men often overlook, which can indicate that stress is developing into chronic stress:
1. Physical symptoms:
Stress can often manifest as physical discomfort, such as headaches, muscle tension, fatigue, and sleep disturbances. Does your throat feel like it has closed up? Does your jaw hurt from clenching it so tightly? Is your stomach cramping? Once you visit your doctor to rule out physical ailments, these symptoms can be your body’s way of telling you how stressed you are.
2. Behavioral symptoms:
Men experiencing stress may exhibit changes in their behavior, such as anger outbursts, increased alcohol or substance use, withdrawal from social activities, or changes in sleep or appetite. Are you turning down social invitations and staying home when you are used to enjoying socializing? Have you lost interest in activities you used to enjoy? Have you noticed yourself engaging in behavior that feels foreign to your “norm,” from frequent crying to having nightmares night after night, to drinking more than you usually do? These shifts in behavior can be red flags that point to underlying stress or anxiety.
3. Psychological symptoms:
Men may find it challenging to express their emotions openly. Instead, they frequently bottle up their feelings, which can lead to emotional distress. Over time, this emotional suppression can manifest as chronic stress, anxiety, or even depression. Thus, there are numerous psychological symptoms that are important to look out for. Stress causes an influx of cortisol hormones to flood your body while blocking your brain from experiencing the stress-alleviating effects of hormones such as Serotonin and Dopamine. This combined effect can lead to numerous psychological symptoms, including feeling sad, having a lowered or highly fluctuating libido, or feeling insecure or irritable.
Recognizing the Need for Action
Acknowledging and addressing stress is crucial for men’s overall well-being. To prevent these concerns from escalating, men should be proactive in recognizing the signs and taking action when stress levels become overwhelming. Here are a few strategies that can help:
- Self-reflection and mindfulness: Take time to reflect on your thoughts, emotions, and physical sensations. Practice mindfulness techniques, such as deep breathing and meditation, to cultivate self-awareness and gain insight into your stress levels.
- Pay attention to your body: Listen to your body’s signals. Notice any changes in sleep patterns, appetite, or physical discomfort. Regular exercise and a healthy diet can play a vital role in reducing stress levels.
- Connect with others: Engage in meaningful conversations with trusted friends, family members, or partners. Share your feelings openly and honestly, fostering a supportive network that can provide understanding and guidance.
- Seek professional help: If you notice persistent signs of stress and anxiety, consider consulting a therapist. Therapy offers a safe and non-judgmental space to explore your emotions, develop coping mechanisms, and learn effective stress management strategies.
Take Action against stress!
Breaking free from the societal expectations of masculinity is a crucial step towards recognizing and addressing stress and anxiety in men. By acknowledging and validating their emotional experiences, men can better detect the signs of stress and take necessary action to promote their well-being. Remember, seeking help is not a sign of weakness. Rather, it is a courageous step towards reclaiming control over one’s mental health.
Next steps to alleviate stress
I strive to create a safe therapeutic space in which men feel empowered to embrace vulnerability and seek the support they deserve. If you are a man who resonates with the experiences discussed in this blog, I encourage you to take action today. Reach out to me, a therapist who specializes in men’s mental health, for a complimentary consultation or to book a session. This is an opportunity to work collaboratively with a professional who understands the unique challenges you may face and can provide tailored support.
Remember, you do not have to face this alone. Investing in your mental health is a powerful act of self-care that can lead to a more fulfilling and balanced life. Call (323) 870-2557 or submit a contact form to set up a free 15-minute consultation. Take that first step today and prioritize your well-being.
