Movember 2024: Mitigating Stress and Burnout in Men

By Vridhi Mathur.

Reading time: three minutes 

For Movember 2024, Vridhi Mathur has written an insightful article that highlights how men can mitigate stress and burnout. By addressing common sources of stress, the importance of self-care, and strategies for coping, this article encourages men to take meaningful steps toward improved mental and physical well-being.

Indication of stress and burnout

In today’s society, it is essential to recognise the stress that men experience and their tendency to suppress it due to expectations of masculinity. Men’s emotional and physical health depends on their ability to comprehend the effects of stress and burnout, and how it could be reduced for them. Unlike women, recognising the signs of stress and burnout in men can be challenging. This is often because women are more likely to express emotional distress, while men exhibit stress in subtle ways.

Physical symptoms are common with chronic stress arising through:

• headaches;
• muscle tension;
• digestive issues; 
• fatigue; and
• disrupted sleep patterns which could range from insomnia to excessive sleep. 

Emotional signs can include:

• irritability;
• frustration;
• going completely silent; and
• a quick temper (often coupled with a tendency to withdraw from social circles, friends and family.)

Read this article to find out what happens to our brain when we exercise: https://thestudentlawyer.com/2024/05/15/mental-health-awareness-week-2024-moving-with-awareness/

This withdrawal can lead to isolation, making it even harder for men to process and manage their stress. Cognitive effects, such as forgetfulness, difficulty concentrating, and decision-making challenges, also arise, along with a sense of detachment or numbness where daily activities feel increasingly disengaging.

Work-related signs of burnout are particularly prevalent, as men frequently derive a sense of identity and purpose from their careers. Burnout can thus manifest through diminished work performance, loss of motivation, and detachment from job responsibilities, resulting in procrastination and a pervasive dissatisfaction.

The impact of stress and burnout on men

All humans experience stress as a natural response to challenges, but it may become chronic due to rigorous work environments; for instance in the legal sector, there could be immense like legal or pressure from surroundings to meet deadlines, leading to burnout. Burnout is a state of emotional, physical, and mental exhaustion. While stress is an inevitable part of life, burnout often results from prolonged and overwhelming stress without adequate recovery.

Read this insightful interview with Dr Tunde Okewale to find out how he overcomes adversity as a lawyer: https://thestudentlawyer.com/2024/07/26/dr-tunde-okewale-obe-on-his-nigerian-heritage-urban-lawyers-and-overcoming-adversity/

For men, stress can stem from various sources including work pressures, financial concerns and family responsibilities. Men in particular feel pressured to live up to stereotypical ideas of masculinity, such as being the primary breadwinner, exhibiting emotional stoicism or avoiding vulnerability. These societal assumptions can discourage open discussions about mental health and lead to emotional suppression.

Burnout occurs in men who continually push themselves without adequate rest or self-care. Over time, this can erode physical health, and strain professional and personal relationships, leading to the overall reduction in productivity. In severe situations, untreated stress and burnout can result in physical health concerns like high blood pressure, as well as mental health issues such as anxiety, and depression. Moreover, the emotional toll can make men prone to having vocal outbursts on their partners as well as at their workplace.

Prioritising self-care and embracing vulnerability

Self-care is a cornerstone of stress management. To effectively manage stress and prevent burnout, men benefit from strategies that support resilience and promote healthy habits. Prioritising both physical and mental care is essential, though often overlooked by most men. Exercise in particular helps produce an effective stress reliever, as it helps endorphins, which boost mood and ease tension. Furthermore, techniques like yoga and mindfulness meditation are helpful means of enhancing emotional control and mental clarity, which aids in stress management.

Mindfulness practices like meditation and yoga enhance mental clarity and resilience, further reducing the impact of stress. Quality sleep is equally critical as it helps in establishing a consistent sleep routine and creating a calming environment can improve sleep quality. Establishing healthy boundaries is crucial, particularly in the workplace. For many men, the drive to excel can lead to excessive stress if boundaries are not clearly defined. Setting limits on work hours, delegating tasks, and learning to say “no” when needed helps maintain a work-life balance that allows time for relaxation and fulfillment beyond professional achievements. Balancing professional and personal lives empowers men to manage stress more effectively, improving overall well-being.

Read this article to find out more wellbeing tips: https://thestudentlawyer.com/2024/05/03/the-student-lawyer-wellbeing-tips/

Beyond physical health, self-care also involves setting aside time for activities that bring joy and relaxation, such as playing sports, reading, or engaging in creative hobbies. These activities provide a much-needed escape from daily pressures, helping men achieve a sense of balance and well-being. It is equally important for men to be encouraged to talk to someone they trust about their feelings, whether it is a partner, family members, or friends. Seeking professional support through therapy or counselling can also be invaluable for addressing underlying stress or trauma. By learning to express emotions and seek help when needed, men can develop healthier coping mechanisms, ultimately reducing stress and preventing burnout.

Read this article to find out more about prioritising mental health: https://thestudentlawyer.com/2023/06/18/prioritising-mental-health/

Finally

Effectively addressing stress and burnout in men requires a combination of personal action and broader cultural shifts. Men can manage stress by openly expressing their emotions and trying to actively seek support. It is equally important that men allow themselves to acknowledge their burnout rather than pushing it away due to stigma or judgement.

As society becomes more open to men’s physical and mental health discussions, this inclusivity will empower them to be more confident to share vulnerabilities and pursue help when necessary. By challenging outdated stereotypes around masculinity and advancing mental health awareness, we can help men lead healthier lives and reduce the pervasive impact of stress and burnout.