Stress hits everyone. It also hits everyone differently. From individual to individual, symptoms can vary widely. In addition, stress symptoms are often different between men and women. The primary reason for this is related to hormones. Whenever we experience stress, three stress hormones flood our bloodstream. They are cortisol, epinephrine, and oxytocin.

In women, reproductive hormones bind with these hormones to bring on a more self-nurturing response. Without those reproductive hormones, men shift more intensely into the fight or flight reaction. Since this is quite challenging for men, it can lead to symptoms like aggression or avoidance/suppression of one’s emotions.

What Are Stress Symptoms in Men?

Psychological

• Depression

• Anxiety

• Angry outbursts

• Restlessness

• Low libido

Physical

• Digestive issues like heartburn, constipation, or diarrhea

• Erectile dysfunction

• Body aches and pains, including headaches and muscle tension

• Teeth grinding

• Elevated heart rate

• Inability to concentrate

• Fatigue

Behavioral

• Changes in appetite (eating more or less)

• Changes in sleep patterns (sleeping more or less, experiencing nightmares)

• Withdrawing from social interactions

• Unhealthy lifestyle choices, e.g. substance abuse, smoking, not exercising

As mentioned above, there can be a wide variance in how stress impacts a man. But one thing is for certain. You need to find healthy options for reducing stress and its effects.

5 Tips to Ease Anxiety in Men

1. Move Your Body

Exercise isn’t a cure-all but it sure helps us in a wide variety of ways. When anxiety and stress strike, you can benefit immensely by moving your body. One of the big reasons for this is the release of hormones called endorphins. These boost your mood, relieve pain, and increase pleasure. According to research, men who regularly and vigorously exercise have a 25 percent less chance to develop an anxiety disorder.

2. Breathe

Slow, deep breathing is like an “off switch” for your fight or flight mechanism. In times of stress, the balance of oxygen and carbon dioxide in your bloodstream is askew. Deep breathing exercises can remedy this issue. In the process, it enables you to relax more quickly.

3. Keep Regular Sleep Patterns

Everything is made easier when you get enough quality sleep. Unfortunately, this does not always happen on its own. You need to make it a priority and a daily regimen. Keep a sleep log for at least a week. Be completely honest about what time you get to bed, how often you wake up in the night, what time you wake up, and the overall quality of your sleep. After the first week, you may have a much clearer picture of what needs to change. For example, something as simple as not using your phone right before bedtime could be a game-changer.

4. Be Mindful of What You Put in Your Body

A few things to avoid:

• Caffeine

• Alcohol (and other substances)

• Junk food

• Too much sugar

A few practices to include:

• Eat whole, unprocessed foods

• Drink enough water

• Portion control

• Don’t eat too close to bedtime

5. Be Mindful

Anxiety thrives when we allow ourselves to be transported from the present moment. We may opt to dwell on the guilt or regret of the past. Other times, we might choose the apprehension and dread of the future. Meanwhile, the present is the only place and time that exists. This is why so many men have successfully integrated mindful meditation into their lives. These days, it’s as simple as downloading an app!

Remember: Anxiety is Manageable

If you are struggling with anxiety issues, partnering with me is an opportunity to take the first steps towards managing stress and inner healing. Reach out today to schedule a free 15-minute phone consultation.