Take charge of stress

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Stress is something that we’ve all experienced at some point in our lives. Yet, it’s not something that’s often talked about openly – especially when it comes to men’s health. When left unchecked, stress can drain energy levels, cloud focus, disrupt sleeping patterns and essentially lead us to feel unlike ourselves. Read on to learn how to spot the signs and take charge of stress on your own terms.

Defining stress

Stress can look and feel different for everyone. Generally, it’s a state of worry or mental tension caused as a response to a difficult situation. It’s a natural response that our body prompts to help us deal with a perceived threat. Understanding the difference between acute stress, chronic stress, and burnout can help you take the right steps to navigate and manage what you’re feeling.

Acute stress

This form of stress tends to be short term and is often tied to specific challenges such as giving a big presentation, taking a test, or making a split-second decision. You might feel tired but a solid night’s sleep or weekend recharge usually gets you back to feeling like yourself. You may experience:

Short-term muscle tension or headaches
Irritated, edgy or anxious about immediate demands
Trouble sleeping because your mind is racing
Feeling too wiped out to socialize, but still staying connected when needed

Chronic stress

This form of stress is more long term and builds up over time due to ongoing challenges like consistent heavy workloads or family or relationship troubles. It’s a prolonged period of physical and mental overload without relief, gradually wearing you down. Symptoms are more constant and can include:

Frequent headaches or muscle tension
Feeling overwhelmed even after small tasks
Difficulty relaxing after stressful events
Persistent fatigue that doesn’t go away after a good night’s sleep
Struggling to stay engaged in activities you used to enjoy

Burnout

Burnout is a more severe form of chronic stress, making it harder to recover from. It can occur when chronic stress is left unmanaged, and may leave you feeling emotionally drained, disconnected or unmotivated. This can show up as:

Persistent aches, tension or stomach problems
Exhaustion that won’t go away, even after a good night’s sleep
Feeling detached, unmotivated or hopeless
Struggling through daily tasks, even ones you used to enjoy

Why is stress management important?

Stress, when left unmanaged, can have long-term effects that impact your body and mind. Without stress management, the symptoms that often come with chronic stress and burnout can start to pile up, making it feel like you’re pushing your body to its limit. Eventually this can lead to:

Heart disease and increased risk of heart attacks or strokes
High blood pressure
Insulin resistance
Irritable bowel syndrome (IBS) or other chronic digestive issues
Weakened immune system
Chronic fatigue syndrome
Mental health struggles such as depression and anxiety disorders

When you take steps to manage stress, you’re not only reducing the impact of the symptoms you’re feeling in the moment, but also supporting your long-term health.

Steps you can take to reduce stress

Remember that tackling stress head-on takes time – but it starts with small, intentional steps. And you’ve already taken the first step by reading this blog! Here are a few more strategies that can help you on your path to managing stress.

Find immediate relief with TIPP

The TIPP method is used in dialectical behaviour therapy (DBT) to improve distress tolerance. It’s a fast technique to help regulate your body’s emotions. You can follow TIPP by doing one or all of the following:

Temperature: Splash some cold water on your face or hold an ice cube in your hands to feel grounded.
Intense exercise: Try participating in something that results in a quick burst of action like doing jumping jacks. This can help to clear out your mind.
Paced breathing: Inhale for 4 seconds, hold for 4, exhale for 6 – repeat five times. This type of slow, deep breathing can help calm your heart.
Progressive muscle relaxation: Clench, hold and release each muscle group, starting with your feet and working your way up. This relieves built-up tension.

Nourish your way to calm

Yes, you read that right. Eating a well-rounded diet with all the right nutrients can help ease symptoms of stress from the inside out. Here are some nutrients to prioritize:

Magnesium – Helps to regulate the nervous system
B vitamins – Can boost energy levels
Omega-3 fatty acids – Reduce inflammation
Vitamin C – Helps protect cells from damage
Ashwagandha – An ancient root that can help lower cortisol levels
L-theanine – Helps promote relaxation without diminishing alertness

A few general reminders

Stress can feel isolating at times, but it’s important to remember that you’re not alone. In fact, a 2022 survey done by Statistics Canada showed that around 19.6% of Canadian men reported perceiving that most days in their life were quite a bit or extremely stressful.

Keeping in mind that certain factors are within our control and others are out of our control can help you gain a new perspective on a situation. For example, things like other people’s actions, the opinions of others, and the passage of time are things out of our control. But what you do have control over is how you speak to yourself, your own reactions, and your perspective. Setting clear boundaries with those in your life can help prevent you from becoming overwhelmed. When you communicate your needs up front, it keeps expectations realistic and helps protect your energy.

At the same time, remember to make time to do the things you love, with the people you love! Spending time doing activities that bring you joy, either by yourself or with others, can help reduce stress and leave you feeling recharged.

We may not be able to completely avoid stress from our life, but taking steps to recognize early signs, and supporting your body and mind with the right nutrients and strategies can make all the difference.

Sources:

Managing stress and depression

Why Men and Women Handle Stress Differently

Stress vs burnout: how to recognize the difference

Burnout: Symptoms and Signs
The Surprising Difference Between Stress and Burnout

How Burnout Can Have a Lasting Effect

UBC depression study finds men are their own worst enemy

Stoicism and Mental Health: A New Perspective

Dealing With Stress: 12 Proven Strategies For Stress Relief From Stoicism

The TIPP Technique

20 Science-Backed Ways to Reduce Stress

What Are the “5 A’s” to Help Manage Stress?