Men grow up with the world telling them their role in life is to work, bring home the bacon, and maybe coach their children’s sports teams. Most men believe providing for their family is how they determine their value. It doesn’t matter what the job is, as long as a man brings home a paycheck. Men are led to believe no one cares if they’re treated well at a job, just that they deal with it and “make that money”. But it leads to so much stress!
Men are taught to define their self-worth by the job they head to a nine-to-five job each day so they can keep a roof over their family’s head, food on the table, and kids in activities like dance, soccer, and more. Society has made it clear in many ways that it doesn’t really care if the job causes stress and affects their mental health. It also doesn’t have a whole lot of information about how men can manage work-related stress.
Let’s try and help with some ways men can reduce workplace stress and some strategies for stress management.
Tips for Stress Management
Stress messes with mental health, which then contributes to chronic illnesses like cancer, depression, anxiety, alcoholism, diabetes, and even cardiovascular health. No one wants to suffer for a paycheck, and a promotion. No workplace stress is worth putting mental and physical health in jeopardy.
Generally speaking, stress is part of life, and can arise at any moment. Thankfully, when you’re overwhelmed in the stressful moment, there are quick ways you can lower the anxiety in the thick of it:
- Breathe deeply. Even if you’re sitting at your desk, take a few minutes to concentrate on taking a slow deep breath in and then slowly blowing the air back out. In through your nose, out through your mouth.
- Relax your shoulders and even role your head in circles to relieve some of the tension in your shoulders and neck.
- Take a break. Get up from your desk, or step away from your workstation. If you work for a strict employer, take a bathroom break even if you don’t need to use the facilities. Just find a way to step away from the work.
- Slow down. The more stressed we get, the faster we try to push through the work that’s making us feel frazzled and frustrated. Instead, after you’ve stepped away and taken a beak, return to the work/situation/task and go at a slower pace as you finish it.
- Jog in place. Even if you hate exercise, the simple act of jogging will get your blood pumping and help alleviate stress from your body.
However, to reduce workplace stress for the long-term, you’ll need to make significant changes to your work environment.
Reduce Workplace Stress
If your company can’t provide a better working environment, but you’re unable to find another company to work for, there’s ways you can tackle reducing workplace stress for yourself. It would be great if all companies provided positive environments for their employees, most don’t here in the USA. So let’s see how men can do it for themselves!
Use your vacation days!
Don’t be a hero and work yourself tirelessly day-in and day-out. Your vacation days are important to take, and you deserve them. If you get a week, take it. If you are entitled to more vacation days, TAKE THEM.
Disengage on Days Off.
When you have weekends off, or you are away on vacation, don’t check emails or answer work calls. Disengage. Your mind and body needs time away from work, and work-related nonsense.
Work-life balance.
Find ways to balance your work hours, whatever they may be, with your life outside of work. Find hobbies to participate in, or spend quality time with loved ones (friends, family, pets).
Do NOT suffer in silence.
If your company doesn’t listen when you clearly ask for assistance, speak to someone you trust, or a professional therapist. Never allow things to build up and cause mental health issues, along with overall health issues.
Men’s Workplace Stress Management Often Requires a Little Help from a Professional
Life is filled with challenges. Challenges can cause healthy stress, but more often than not, it causes harmful stress. It’s the harmful stress that negatively impacts a man’s overall health, and if it isn’t managed, it could be harmful to not just the man, but those who care for him. If small changes aren’t helping ease the stress, or it seems impossible to manage the workplace stress, there are professionals willing to help.
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