Stress doesn’t always look the way you expect it to. While you might think of stress as feeling anxious or overwhelmed, it can also show up in ways that are easier to brush off —like irritability, fatigue, or changes in sleep or appetite.

For many men, these more subtle signs are often overlooked or dismissed. You power through. You downplay how you feel. But over time, unaddressed stress can take a serious toll on your physical and mental health.

Understanding how stress might be affecting you is the first step toward feeling better and getting the support you need.

How Men Show Stress Differently

If you’ve ever found yourself brushing off fatigue, irritability, or changes in your appetite as just part of “being busy,” you’re not alone. Men often experience stress in ways that are easy to ignore — or easy to hide. You might not even recognize them as symptoms of stress, but these silent signs can have a real impact on your overall well-being.

Many men are taught to “tough it out” and keep their emotions under wraps. Cultural expectations and traditional gender roles often reinforce the idea that showing vulnerability — or even admitting to stress — means weakness. As a result, men are more likely to downplay or mask classic signs of stress, sometimes for months before anyone else even notices.

Instead of feeling obviously anxious or low, you might:

• Become more irritable or impatient than usual.
• Feel low on energy, even after a good night’s sleep.
• Notice muscle tension in your shoulders, neck, or jaw.
• Lose interest in hobbies or social activities that used to bring you joy.
• Withdraw from friends or family, preferring isolation over connection.
• Experience changes in your weight, appetite, or sleep — eating, drinking, or sleeping more (or less) than you used to.

It’s easy to chalk these up to being tired, busy or burned out. But they may be signs that your stress levels are building in ways your body is trying to signal.

Why Men Stay Silent

Men are less likely than women to seek help or open up about stress. According to mental health professionals, this often comes down to learned behavior and social messaging; men are encouraged to handle problems alone and are discouraged from showing vulnerability.

“We know that men tend to have more trouble discussing their emotions than their female counterparts,” says Dustin Webb, a licensed clinical social worker and administrator of Behavioral Health for Texas Health Dallas. “This starts at the beginning of men’s lives when they’re taught to be strong and not cry. Often, they’ll search for a quick means to cope. In many cases, their sleep will suffer or they’ll sleep too much. They are more prone to turn to alcohol or other substances to cope. If they don’t recognize or accept their symptoms, it’s important for friends and family members to know what to watch for if they suspect a loved one is suffering from depression.”

Breaking the Stigma: Taking the First Step

If you’re noticing any of these subtle signs, it’s time to check in with yourself — without judgment. Awareness is the first step. Ask yourself:

• Am I more fatigued, irritable, or isolated than usual?
• Have my sleeping or eating habits changed?
• Am I avoiding people or activities I used to enjoy?

If you answer “yes” to any of these, consider reaching out. Starting can be as simple as talking with a close friend or family member. Many men find it easier to discuss stress in terms of physical symptoms at first, like fatigue or muscle aches, before getting to the emotional side.

Making an appointment with your primary care provider or a mental health professional can help you get the support and practical strategies you need.

Even simple things, like improving your sleep habits, limiting alcohol or getting regular physical activity, can help reduce stress and improve your mood.

“I tell our patients that self-care has never been more important than it is today,” Webb explains. “But it takes discipline, like sticking to a workout routine. Sometimes it’s as simple as limiting how much news you consume, especially if it leaves you feeling hopeless. I also encourage patients to create what I call ‘happiness bubbles’ — virtual gatherings with friends where you can connect and talk about things that lift you up, like sports or books.”

Webb has a checklist of self-help principles that he often shares with patients. He says to function at our best, we should take care of ourselves in many areas, including:

• Physical – self-care for our body to ensure it runs efficiently. Webb says if you’re not taking care of your body, your mind will suffer in the process, and that includes getting plenty of sleep, exercising, eating healthy foods, and being proactive with health and wellness.
• Mental – self-care for your mental wellness with positive morning affirmations, self-compassion to forgive yourself for your imperfections, and developing hobbies or new skills to keep the mind sharp and distracted from mental stress.
• Spiritual – self-care for the spirit to enhance your sense of awareness and connection within yourself and the world through diaphragmatic breathing, guided imagery, and mindfulness practices for relaxation.
• Social – self-care through connections with other people, such as virtual or safe-distanced gatherings or online support through online group chat therapy.
• Emotional – self-care to acknowledge and express feelings regularly through support groups, leisure activities that express laughter or joy, and time with family and friends.

Remember, taking care of your mind is just as important as taking care of your body — and speaking up is a sign of strength, not weakness.

You Don’t Have to Handle It Alone

Stress is part of life, but it shouldn’t take over your life. If you’ve been feeling off or unlike yourself, it might be time to take a closer look at what’s going on beneath the surface.

The good news is that resources are available. Webb suggests starting with a complimentary assessment offered by Texas Health Behavioral, which links the caller with a licensed therapist or practitioner who can assess the individual and refer him to additional resources, as appropriate.

For those who prefer an in-office experience, Webb says he and his team at Texas Health Behavioral Resources offer their services at 18 locations throughout North Texas. For additional information or to find resources, call (682) 626-8719.

Sources:

• American Psychological Association: Stress in America
• Cleveland Clinic: Men and Mental Health
• National Institute of Mental Health: Men and Mental Health