How to Deal with Anxiety as a Bloke

Men have always experienced anxiety. We just never speak about it.

Instead, society has told us to suppress any suffocating and debilitating feelings, instead presenting a show of strength and stoicism.

‘Men don’t have time to feel anxious’

It’s dangerous.

Fortunately, our world is evolving to realise that anxiety in men has actually become a growing concern. Shedding light on this subject and allowing men to recognise and address the unique facets of anxiety is imperative if we want to improve the mental health of half our population.

This starts by understanding the causes and signs of anxiety in men, helping you to find effective ways to manage it.

Anxiety in Men

According to Beyond Blue, at least 1 in 5 men will experience anxiety in their lives. It can arise from a range of instigators, experiencing a slew of symptoms in response to situations that place us under pressure. For many men, feelings of anxiety arise without any clear cause or persist well beyond the conclusion of such stressful occasions. This particular form of anxiety often feels overwhelming and beyond one's control, posing significant challenges in managing everyday activities.

The prevalence of anxiety in men is not just a number—it's a call to action for better awareness and support.

Recognising the Symptoms & Signs of Anxiety in Men

The signs of anxiety in men can be both overt and subtle, often masquerading as something else. To work at overcoming this disorder, you need to be aware of the symptoms:

Physical Anxiety Symptoms:

  • Racing heart and excessive sweating

  • Muscle tension and aches

  • Restlessness or agitation

  • Sleep disturbances, including insomnia

  • Gastrointestinal issues

Emotional Anxiety Symptoms:

  • Persistent feelings of dread or fear

  • Irritability and mood swings

  • Difficulty concentrating

  • Avoidance of social situations

  • Excessive worry about everyday matters

What Causes Anxiety Disorder in Men?

If you suspect you are suffering from anxiety symptoms, then the next step is to consider what might be causing them. We all find different scenarios stressful and pressure-laden, so it will be unique to your life. With that said, there are some common roots of anxiety disorder in men, including:

  • Work-related Stress and Career Pressure: High demands, tight deadlines, job insecurity, and workplace conflicts can significantly contribute to anxiety in men. The pressure to succeed and fulfil societal roles often exacerbates these stressors.

  • Relationship Issues and Family Dynamics: Challenges in personal relationships, marital strife, or parenting struggles can be major sources of anxiety. Family history and dynamics, including unresolved conflicts or expectations, also play a role.

  • Traumatic Events or Past Experiences: Experiences such as accidents, loss of a loved one, military combat, or any form of abuse can lead to lasting anxiety. These events can trigger deep-seated fears and ongoing emotional turmoil.

  • Medical Conditions: Chronic health issues like heart disease, diabetes, or hormonal imbalances can heighten anxiety levels. The stress of managing a health condition often adds to the existing burden of anxiety.

  • Lifestyle Factors: Poor diet, lack of exercise, irregular sleep patterns, and minimal social interaction can contribute to heightened anxiety. These factors often create a vicious cycle, exacerbating the anxiety symptoms.

Men and Anxiety: The Impact of Leaving it Untreated

Again, as anxiety disorder often manifests differently in men, so, too, will the impacts on our lives. These could be:

  • Reduced Work Performance and Productivity: Anxiety may impair concentration, decision-making, and professional relationships, decreasing productivity levels and wider job satisfaction.

  • Strained Personal and Social Relationships: Anxiety often causes withdrawal from social activities and tension in personal relationships, leading to isolation and further emotional distress.

  • Physical Health Problems: Chronic anxiety can lead to high blood pressure, heart disease, digestive issues, and weakened immune response, significantly impacting physical health.

  • Increased Risk of Substance Abuse: To cope with anxiety, some men may turn to alcohol, drugs, or other substances, which can lead to dependency and additional health and social problems.

  • Overall Decrease in Quality of Life and Well-being: Prolonged anxiety can overshadow daily life, reducing overall happiness, satisfaction, and well-being, affecting nearly all aspects of life.

Practical Ways to Manage Anxiety in Men

 Increasing Physical Activity

When we feel the issues are stored in our minds, we can often lose motivation to get our bodies moving and into gear, but physical activity is a powerful tool in combating anxiety symptoms in men.

Exercise, whether it's a brisk walk, an intense gym session, or a social team sport, releases a wave of endorphins, which are natural mood lifters. It's not just about pushing your limits and keeping health; it's about finding an activity that brings joy and consistency to your routine. The goal is to create a positive outlet for stress and build physical resilience that mirrors mental strength.

Limiting Substances That Can Worsen the Issue

Substances like alcohol, caffeine, and recreational drugs are often taken to alleviate symptoms of anxiety. In realty, these can actually exacerbate anxiety disorder in men, given the alterations they make to your body chemistry. While they might offer temporary relief, their long-term effects can be detrimental.

Reducing intake or seeking alternatives can significantly lower the intensity of anxiety symptoms. This step is about regaining control and not allowing temporary fixes to dictate your state of mind.

Practicing Mindfulness and Gratitude

Mindfulness and gratitude are powerful practices in managing men and anxiety. They involve being present in the moment and appreciating the positives in life. Simple acts, such as maintaining a gratitude journal or practicing mindful meditation, can shift focus from anxious thoughts to a more grounded, positive mindset. These practices nurture a sense of calm and provide a buffer against the onslaught of daily stressors.

Introducing New Deep Breathing Methods Into Your Routine

Deep breathing is a quick and effective method to alleviate signs of anxiety in men. Techniques include:

  • Diaphragmatic Breathing: Involves deep breathing to engage the diaphragm, allowing the lungs to fully expand. It's about breathing deeply into the belly, not just the chest, helping to reduce the physiological symptoms of anxiety, like a rapid heart rate.

  • Box Breathing: Also known as square breathing, this method involves four simple steps: breathe in for four seconds, hold the breath for four seconds, exhale for four seconds, and then hold again for four seconds. The pattern is repeated several times. Box breathing is particularly effective in moments of high stress or anxiety, as it helps regulate the breathing pattern and focus the mind.

  • The 4-7-8 Method: Revolves around inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This method is believed to help reduce anxiety and aid in falling asleep. The prolonged exhale is key, promoting relaxation and calming the nervous system.

These techniques can be practised anywhere, providing immediate relief during anxiety peaks. Incorporating these techniques into your daily routine can help manage stress responses and cultivate a sense of inner peace.

 Speaking With a Trusted Professional

Often, the most crucial step in addressing anxiety in men is seeking professional help. Whether it’s a therapist, counsellor, or support group, talking to someone who understands can provide insights and strategies tailored to your needs. Professional guidance not only helps in managing anxiety but also in understanding its root causes, paving the way for long-term well-being.

If you would like to discuss new strategies for dealing with anxiety disorders, speak with our team at Strong Space Counselling today for more information.

References:

ABS (2022) National Study of Mental Health and Wellbeing, 2020-21. Available at https://www.abs.gov.au/statistics/health/mental-health/national-study-mental-health-and-wellbeing/2020-21

Crocq MA. Alcohol, nicotine, caffeine, and mental disorders. Dialogues Clin Neurosci. 2003 Jun;5(2):175-85. doi: 10.31887/DCNS.2003.5.2/macrocq. PMID: 22033899; PMCID: PMC3181622.

Matthew Musgrave