How Men Can Identify & Manage Stress and Anxiety
At WELL, we understand the importance of mental well-being. In our latest Q&A, we sit down with Licensed Therapist Timothy Roache from Focus Mental Wellness, to explore how men can identify and manage stress and anxiety. From recognizing overlooked symptoms to creating supportive daily routines, Timothy provides valuable insights to help men navigate their mental health journey.
1. How can men identify when they’re experiencing stress and anxiety, and what are the common symptoms they might overlook?
i. When men are experiencing a physical, psychological or even physiological response to current challenges, demands or difficulties- this could be a tell-tale sign of someone who is feeling stressed and anxious. Stress and anxiety are normal human reactions to worrying or threatening situations and our bodies react to it in a variety of ways- headaches, nausea, irritability, muscle tension, disorganized thoughts to name a few. It is not abnormal to feel these symptoms, but we do not want to feel them for an extended period of time.
ii. Common symptoms of stress and anxiety that could be overlooked by men may be changes in digestive health (Going to the bathroom more frequently), irritability in terms of how they may treat friends and loved ones, changes in libido, headaches, muscle tension and poor sleep are just a few of many common stress and anxiety symptoms that can arise.
2. How can men differentiate between normal everyday stress and anxiety and more serious or persistent mental health issues?
i. Normal everyday stress and anxiety would be something that is specifically triggering to the individual and usually time sensitive (meaning the intensity of the stress decreases once the person is no longer exposed to the trigger(s)). A few examples of normal stressors might be a person driving in traffic, issues at work, managing finances, or major/world events. Once a person leaves to go home from work, or pulls in the driveway from a busy highway, those triggers usually subside if it’s an everyday (but understandably frustrating) trigger.
ii. Men experiencing serious or persistent mental health issues would be feeling stress and anxiety on a more consistent basis-possibly daily- while also experiencing a higher level of intensity. A few examples of this would be feeling overwhelmed or unable to cope, unable to stop worrying, changes in sleep patterns, changes in appetite, physical reactions such as headaches, upset stomach, changes in mood, withdrawal from friends and family, and possibly thoughts of self-harm or suicide. In this case, it would be beneficial to reach out to a mental health practitioner for support.
3. How can men create a daily routine that supports their mental well-being and reduces stress?
i. Daily routine is essential for our mental health. Our bodies love consistency and it is beneficial to our overall well being to have predictability in supporting our own wellness. A few things to focus on in terms of a daily routine would be our sleep, exercising, and when we eat during the day. Here are a few examples:
ii. Sleep is about consistency- it’s when we have inconsistent sleep that our mood can be impacted by this. I recommend my clients to pick a time to go to sleep each night and to be even more consistent on the time they wake up in the morning (try and keep it at the same time as much as possible). This can help align our circadian rhythm which in turn can greatly benefit our mood and lower overall stress (Your sleep is important!).
iii. Exercising 3-4 days a week can also reduce stress, improve mood, give you more energy, lower blood pressure, reduce risk of heart disease, help control blood sugar and help improve the quality of your sleep (again, consistent sleep is important). Light aerobic exercises such as walking, yoga, pilates or more intense exercises such as jogging or running can reduce stress and improve quality of life (always good to check with your doctor before exercising).
iv. An eating routine? Yes! Our bodies love routine and it is beneficial for us; especially breakfast! You may have heard how it is the most important meal of the day? Eating breakfast in the morning can improve focus, overall mood and cognitive performance. Eating nutritious meals at consistent times throughout the day can reduce stress and support mental wellness. Junk food is called junk food for a reason (although at times it can be tasty), but generally speaking, nutritious meals can contribute to overall mental wellness.
4. What role does denial or avoidance play in masking stress and anxiety in men, and how can they break through these barriers to identify their true mental state?
i. It certainly plays an unhealthy role for men in denying and not acknowledging stress and anxiety; even though experiencing both is part of the human experience. I believe a piece of this denial and masking is around societal norms in influencing the concept of masculinity. Men are supposed to be “strong” and NOT show “vulnerability” when it comes to difficult emotions and feelings they may be experiencing for a variety of reasons and in turn, this has created a stigma around the idea of mental health and speaking to a therapist for many men.
ii. Breaking these barriers starts with ending the stigma around men’s mental health by supporting, educating, and encouraging men to seek help when they need it. We need to start normalizing conversations and encourage open discussion that can help break down any cultural barriers or stereotypes that assist men in expressing themselves without any feelings of judgment. Creating more safe spaces and having more male role models who can highlight the importance of taking care of your mental wellness can also inspire men seeking help to do so.
We hope this Q&A with Licensed Therapist Timothy Roache has provided you with valuable insights on identifying and managing stress and anxiety. Remember, taking care of your mental health is essential, and seeking help when needed is a sign of strength. Stay connected with us for more tips and resources on maintaining a healthy, balanced life.
If you’d like to book an appointment with Timothy Roache, click here
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