Over 80% of US men experience moderate or severe stress every year. Studies show that stress levels are rising. Figures also indicate that mental health disorders have become more prevalent in men. Statista data suggests that almost 30% of 21-25-year-old men had a mental illness in 2023, but the proportion could be much bigger, as many men are still reluctant to seek help for mental health conditions. Tackling mild stress can help to lower the risk of more severe symptoms and complications, including anxiety and depression. In this informative guide, we’ll explore some strategies to help you manage stress more effectively today.

Exercise regularly

Regular exercise is one of the most potent natural remedies for stress and other mental illnesses, including depression and anxiety. We often focus on the effects on our bodies when we engage in physical activity, but there are also incredible benefits for our minds. When you exercise, your body releases endorphins, also known as happy hormones, and the levels of serotonin and dopamine in your brain surge. These reactions create a natural high, which makes you feel energized, positive and uplifted.

Exercise also plays a crucial role in helping people to de-stress, relax and unwind. Playing sports, going to the gym, doing an exercise class or simply taking the dog for a walk can take your mind off stressors and provide an escape or distraction. For many people, physical activity helps them to reset, adjust their mindset or release and express emotions. Whether you’re exhausted, angry, sad or frustrated, or you’re struggling to switch off and wind down, embracing an active lifestyle can make a positive difference to your mental health. You may find that activities such as boxing, playing golf or doing high-intensity aerobic training help you express and manage emotions like anger and frustration. Hiking, playing team sports or getting out into the fresh air can be invigorating after a stressful day at work. Yoga, Pilates, swimming and kayaking can help you feel calm.

Experts recommend a minimum of 150 minutes of moderate exercise per week. This may seem like a lot if you don’t have an active lifestyle, but it works out at fewer than 30 minutes per day. Activity covers everything from playing tennis and going to a yoga class to going for a walk, surfing, climbing, jogging, lifting weights or running around in the backyard with the kids. If you’re starting from a low level of fitness, it’s a great idea to set targets, such as hitting a certain number of steps per day. Using wearable fitness trackers or your smartphone, you can keep a tally and adjust your target once you reach your goal. Build your fitness gradually. Beginner’s classes and working with a personal trainer can also help you get in shape.

Prioritize a healthy work-life balance

A lack of work-life balance is one of the leading causes of stress. Many people feel like they’re spinning too many plates or constantly working through a to-do list. If this sounds familiar, it’s beneficial to prioritize a healthy work-life balance. A 2024 Hubstaff report showed that over 65% of US workers say they don’t have boundaries between work and downtime.

If you work long hours with no time to rest, enjoy your passions and interests or spend quality time with loved ones, there may be consequences. Work-related stress is one of the most common types of stress, with over 75% of Americans experiencing work-related stress regularly.

To maintain a healthy work-life balance, it’s important to set boundaries, learn to say no and schedule time for activities outside of work. Organize frequent catch-ups with friends and family members, block out evenings and weekends to rest or enjoy hobbies, and don’t commit to events or overtime if you’re rundown or your diary is packed. Check your leave entitlements and take the days you’re due. Travel, meet up with relatives and old friends or take time to relax and recharge your batteries. Working more hours doesn’t always mean achieving more. Quality is more important than quantity. You may find that you work faster, you’re more accurate, you have better focus, you’re more productive, and your motivation levels are higher if you manage your time effectively and are proactive in preventing stress.

Consider trying CBD

CBD products have become increasingly popular in the last decade. A Statista poll revealed that targeting stress and anxiety were the most common reasons to consume CBD in the US in 2022. Over 60% of users said they bought CBD products to help them manage symptoms of anxiety and stress. Trying products like cbdMD premium CBD gummies can help you lower stress levels, ease anxiety and tackle common causes and side effects of both these ailments, including poor sleep and pain. You can choose from a vast range of products. If you haven’t used CBD before, or you don’t have in-depth knowledge about its effects or the different types of products available, it’s beneficial to do your research and get expert advice before you buy. It’s particularly important to investigate the strength and ingredients of different gummies, tinctures, capsules, beverages and topicals and to follow dosage instructions.

Make sure you get enough sleep

Most of us are familiar with the effects of a sleepless night. A lack of sleep can impact our moods and energy levels and make even the most basic activities more difficult and time-consuming. Persistent or severe sleep troubles can be debilitating, affecting both physical and mental health. If you don’t get enough sleep on a regular basis, you may find that your immunity suffers, you experience mood swings, which put a strain on your relationships, you’re more susceptible to stress, and you feel lethargic and listless.

Studies show that around a third of US adults don’t get the required amount of sleep. If you feel tired during the day, you wake during the night, or you find it hard to get to sleep even though you’re tired, it’s wise to try self-help techniques. Regular exercise is a highly effective solution for better sleep. Not only does it help you de-stress and boost your mood but it also tires your body out. Getting your sleeping environment right is another key step. Create a bedroom that feels like a peaceful haven. Opt for calming colors, keep the space clutter-free, block out light, and keep devices and gadgets away from your bed.

Adjusting your evening routine can have amazing benefits for your sleep quality. One of the most impactful changes you can make is to set regular alarms, which encourage you to go to bed and get up at the same time every day. This will help your body clock adjust and ensure you get enough high-quality downtime. Use the time before you go to bed to relax. Paint, read, listen to music or curl up on the couch and watch a boxset. Avoid anything that will supercharge your energy levels or stress you out. Examples include reading work emails, scrolling through social media, doing vigorous exercise and drinking caffeinated drinks.

Self-help methods are often effective in targeting mild sleep issues, but if they don’t help, it’s important to seek medical advice. It may be possible to access therapies or treatments to target underlying causes or alleviate symptoms.

Learn how to relax

Some people find it very easy to relax, but others struggle. If you can’t switch off, you find it hard to sit still, or your mind is always racing, it’s helpful to learn how to relax. Clearing your diary for a short period each day and taking up activities that help to induce a state of calmness are excellent places to start. Examples include meditating, going for a walk in nature, enjoying outdoor pursuits, reading, writing and doing breathing exercises. It may take you a while to find hobbies, interests or activities that have the desired effect, as everyone is different. Once you identify effective solutions, utilize them to help you wind down, de-stress, clear your mind and rest.

Have fun

It sounds simple, but having fun is one of the best ways to keep stress at bay and nourish your mental health. Most of us are familiar with the old adage, ‘Laughter is the best medicine.’ Try to make time for people who lift your spirits and activities or interests that bring you joy. From traveling, drawing and taking photographs to going out with friends, trying new restaurants or enjoying the great outdoors, it’s important to learn what makes you happy and invest as much time and energy as possible in those people, places or passions.

Stress levels are rising globally. Stress is a natural human response to difficult situations or traumatic life events, but it can spiral into a problem that affects every aspect of daily life. Tackling stress effectively can help you protect your mental and physical health. It’s important to seek professional advice for severe stress but self-help techniques are often hugely beneficial. Examples include regular exercise, prioritizing a healthy work-life balance and good-quality sleep, trying CBD products, learning how to relax, and making time for fun.