Males Under Pressure: How To Manage Stress 

Stress is your body's natural response to ‘any mental, emotional, or physical disturbance.’ Not only adverse events but even positive changes can lead to stress. Humans are equipped to counter short-term stress as long as they have enough time to relax and recover between stressful periods.

While everyone reacts to stress differently, gender plays a significant role in these responses. Men, in particular, respond to stress uniquely due to physiological and hormonal differences. So, understanding how stress manifests in men and learning effective stress management for men can help address the issue before it becomes critical.

Short-term stress triggers the body's "fight or flight" response to immediate danger or urgency. Remember the day before an important exam — those butterflies in your stomach, tense muscles and jaw, and a racing heartbeat? These are typical signs of short-term stress in action.

Chronic stress can arise from difficult situations at work or home, living with a chronic illness, caring for someone who is ill, or experiencing distressing events such as losing a loved one, an accident, or theft.

If stress becomes chronic, it impacts your body negatively, both physically and psychologically. Common symptoms in men include:

• Feeling fatigued
• Increased irritability
• Reduced concentration levels 
• Erratic sleeping patterns
• Low sex drive
• Experiencing aches/pains 
• Smoking or drinking more than usual 
• Increased anxiety
• Drastic changes in appetite 
• Withdrawing or isolating from friends/family

Failing to develop response strategies for stress management or ignoring your stressors can affect all aspects of your life and leave you drained. Since stress manifests in various ways, the challenge lies in identifying how to manage best what is stressing you out. 

Hormonal differences and variations in brain wiring between men and women impact how their bodies respond to stress. Evidence suggests that men externalise stress through aggression or impulsiveness, in contrast to women, who tend to internalise it. So chronic stress may show up as depression in women, while men may turn to substance abuse to cope. 

Moreover, compared to women, men exhibit a more robust response from the sympathetic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis when exposed to the same stressor. This puts men at a higher risk for aggression, cardiovascular disease, and weakened immune function.

A stress management strategy should enhance not only physical well-being but also cognitive and emotional health, improving overall quality of life. 

It should also offer immediate relief and be easy to implement. For instance, M, 35, follows a dedicated stress management routine for weekdays and weekends. “I try to go for a walk in the evenings. Later, I connect with an online friend and play PS5 games together. Our conversations while gaming serve as an anchor, allowing me to share how my day went. Every Saturday evening, I indulge in a routine of playing table tennis and pool with friends. We chat and unwind, and it works as the perfect stress-buster. Sundays are spent with my wife watching TV or going out.” 

Mindfulness-based stress reduction is a popular technique that focuses on breathing, meditation, body scanning, and gentle exercises to improve psychological and physiological responses to stress. 

Before trying various stress management techniques, remember that what works for your friend might not work for you, and what helps today may not be effective next month. Sometimes, the best approach is to eliminate the stressor itself rather than just focusing on how you react to it.

It’s essential to have a variety of stress management techniques to choose from, depending on the situation and your needs.

Stress is a natural part of life, and men don't need to "suck it up" to prove their masculinity. With timely intervention and effective management techniques, men dealing with stress can improve their well-being and enjoy a better quality of life.

Set aside some dedicated 'me time' in your daily schedule for activities that bring you happiness. Plan regular breaks into your routine and stick to them. Ensuring restful sleep, practising mindfulness, and keeping up with a balanced diet and exercise can also help manage stress.

Remember that there’s no one-size-fits-all strategy when it comes to stress management. Striving for a healthy work-life balance, looking after your health, both physical and mental, and building a toolkit of short-term and long-term relaxation strategies are effective ways to manage stress.

Avoid: If possible, avoid what causes stress.

Alter: Try to alter the situation if avoidance isn’t an option.

Accept: Certain things are beyond your control. So, it is best to accept what it is.

Adapt: Adjust to the circumstance.

Make relaxation a habit. Switch on your favourite song and take deep breaths. Consider stepping outside for a short walk at the end of every day.

There are various ways to unwind after a particularly harrowing day: stretching, guided meditation, unplugging your electronic devices, and deep breathing. You might also enjoy cooking yourself a comforting and nutritious meal.