Everyone experiences stress to some degree throughout their lives. But research suggests that men feel the effects of stress differently than women.[i] For starters, men tend to have a stronger fight-or-flight response.[ii] This natural reaction to stressful events causes the body to release hormones (adrenaline and cortisol).[iii]

As many as 8 in 10 men in the United States report feeling stressed in the last 6 months.[iv] If you’re one of them, you can take steps to manage stress and protect your health.

Health effects of stress in men

Chronic stress—the kind that goes on for weeks or months—can lead to persistently high cortisol levels.[v] You may know cortisol as the stress hormone.[vi] Your adrenal glands release it whenever you feel stressed.[vii] Elevated cortisol levels can negatively impact your physical and mental health in several ways:[viii]  

Weakened immune system and illnesses

Chronic stress affects the amount of white blood cells (lymphocytes) in your body that fight germs.[ix] It also causes inflammation throughout your body.[x] Both effects of stress can weaken your immune system, your body’s natural defense against invaders that cause illness.[xi]

A weak immune system puts you at risk for short-term (acute) health problems like colds.[xii] You’re also more likely to develop chronic (long-term) health problems like heart disease and cancer.[xiii]

High blood pressure and heart disease

As part of the fight-or-flight stress response, your adrenal glands release another hormone called norepinephrine.[xiv] This adrenaline-type hormone causes your heart to beat faster, sending more blood to muscles so you can either fight or flee. [xv] It also causes your blood pressure to rise.[xvi]

Short-term stressful events like giving a work presentation can increase norepinephrine levels so you’re more alert and attentive.[xvii] After the stressful event, the effects of norepinephrine fade.[xviii]

But when stress persists, your body continues to release norepinephrine and other hormones.[xix] This long-term exposure increases your risk of developing high blood pressure.[xx] High blood pressure can damage blood vessels, increasing your risk for blood clots that cause strokes, coronary artery disease (atherosclerosis), and heart disease and heart attacks.[xxi]

High blood glucose (sugar) and diabetes

The release of cortisol causes a spike in blood glucose (blood sugar).[xxii] During periods of acute stress, this extra sugar helps your body respond quickly.[xxiii] Your body releases another hormone called insulin to return blood glucose levels to normal after the stress resolves.[xxiv] But blood glucose levels may stay elevated when you have chronic stress.[xxv] These high levels can increase your risk of prediabetes and Type 2 diabetes.[xxvi]

Physical signs of stress in men

Men experiencing stress may develop these physical symptoms:[xxvii]

·       Digestive problems like gas, pain, or diarrhea

·       Extreme fatigue or insomnia

·       Headaches

·       Heart palpitations and chest pain

·       Muscle pain

·       Jaw pain from clenching the jaws or grinding teeth

·       Weight gain or loss

Psychological signs of stress in men

Men who are experiencing too much stress are also at risk for these issues:[xxviii]

·       Anger, irritability, or moodiness

·       Depression, sadness, or crying

·       Concentration, thinking, or memory difficulties

·       Decreased job productivity and satisfaction

·       Diminished sex drive (libido)

·       Withdrawing from loved ones and social activities

·       Substance use disorders

Stress management for men

If you’re stressed, or experiencing signs of stress, these actions may help protect your physical and mental wellbeing:

Make the time to focus on self-care

It’s important to make the time for the activities that help you relax or let off steam.[xxix] With family and work commitments, it can be challenging to justify time for yourself. But making the time now to ease life pressures may save you time later dealing with the health repercussions.

One way to prioritize the need for stress-relieving activities is by focusing on 1 or 2 wellness habits. If that still feels overwhelming, try the SMART goals method. Setting specific, measurable, attainable, realistic, and time-bound goals can help you gradually incorporate stress-relieving activities into your life.

You can try one of these relaxing ways to unwind:[xxx]

·       Head outdoors for a hike, bike ride, golf outing, or neighborhood walk

·       Listen to music

·       Practice mindfulness, meditation, breathing exercises, or yoga

Talk to someone

A mental health counselor can help you learn effective stress management skills to help keep stress from affecting your mental and physical wellbeing.[xxxi] Unfortunately, men (compared to women) are less likely to seek this type of support. [xxxii]

Identifying stressors and developing a plan to manage them can help improve your physical and mental health.[xxxiii] If you’re not sure how to find a therapist, start by talking to your primary care provider. Depending on what’s causing the stress, you may benefit from working with a life coach or career coach.[xxxiv] These specialists can help with goal setting, time management, and building resilience so you can cope better when times are stressful.[xxxv]

In summary: Stress management can help protect men’s health

You can’t always control the stressors in your life. But you can learn healthy ways to manage them. Prioritizing self-care can help. It’s also important to recognize when you need outside support. A variety of stress management techniques can help minimize the effects of stress on your overall health, so you can enjoy life more.

Now that you know more about the health effects of stress on men, you may be curious about next steps. The Sincerely Health nutrition tools in the grocery app can help.

You can start by downloading the grocery app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

●       Set specific nutrition goals.

●       Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

FAQs about stress and men’s health

How does stress affect men?

Men tend to have a stronger fight-or-flight response to stress than women.[xxxvi] Unmanaged chronic stress can lead to a weak immune system, as well as chronic illnesses like heart disease.[xxxvii]

What are signs of stress in men?

Men who feel stressed may experience anger, irritability, memory issues, and symptoms like chest pain.[xxxviii]

How does stress affect men’s heart health?

Hormones released during periods of stress may increase the risk of high blood pressure, heart disease, and heart attacks.[xxxix]

Sign up for Sincerely Health and create a nutrition profile to help you get healthy today!

[i] American Psychiatric Association. Men, Women and Differing Responses to Stress. Last reviewed May 13, 2019. https://www.psychiatry.org/news-room/apa-blogs/men-women-and-differing-responses-to-stress

[ii] El Camino Health. Men and Health. Last reviewed 2016. https://www.elcaminohealth.org/stay-healthy/blog/men-and-stress

[iii] National Library of Medicine. Physiology, Stress Reaction. Last reviewed May 7, 2024. https://www.ncbi.nlm.nih.gov/books/NBK541120/; Cleveland Clinic. Cortisol. Last reviewed February 17, 2025. https://my.clevelandclinic.org/health/articles/22187-cortisol; Cleveland Clinic. Epinephrine (Adrenaline). Last reviewed February 17, 2025. https://my.clevelandclinic.org/health/articles/22611-epinephrine-adrenaline; Cleveland Clinic. What Is the Fight, Flight, Freeze or Fawn Response? Last reviewed July 22, 2024. https://health.clevelandclinic.org/what-happens-to-your-body-during-the-fight-or-flight-response  

[iv] Cleveland Clinic. Cleveland Clinic Survey Examines the Current State of Men’s Health in America. Last reviewed September 6, 2023. https://newsroom.clevelandclinic.org/2023/09/06/cleveland-clinic-survey-examines-the-current-state-of-mens-health-in-america

[v] Cleveland Clinic. Can Stress Actually Make You Sick? Last reviewed October 4, 2024. https://health.clevelandclinic.org/can-stress-actually-make-you-sick; Cleveland Clinic. Stress. Last reviewed May 15, 2024. https://my.clevelandclinic.org/health/diseases/11874-stress

[vi] Cleveland Clinic. Cortisol. Last reviewed February 17, 2025. https://my.clevelandclinic.org/health/articles/22187-cortisol

[vii] Cleveland Clinic. Cortisol. Last reviewed February 17, 2025. https://my.clevelandclinic.org/health/articles/22187-cortisol

[viii] Cleveland Clinic. Stress. Last reviewed May 15, 2024. https://my.clevelandclinic.org/health/diseases/11874-stress

[ix] Cleveland Clinic. Yes, There Is Such a Thing as Stress Sickness. Last reviewed December 1, 2023. https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out; Cleveland Clinic. Lymphocytes. Last reviewed June 20, 2022. https://my.clevelandclinic.org/health/body/23342-lymphocytes 

[x] Cleveland Clinic. Inflammation. Last reviewed March 22, 2024. https://my.clevelandclinic.org/health/symptoms/21660-inflammation

[xi] Cleveland Clinic. Immune System. Last reviewed October 20, 2023. https://my.clevelandclinic.org/health/body/21196-immune-system; Cleveland Clinic. What to Do for a Weak Immune System. Last reviewed November 27, 2024. https://health.clevelandclinic.org/weak-immune-system; Cleveland Clinic. How Stress Can Make You Sick. Last reviewed October 4, 2024. https://health.clevelandclinic.org/can-stress-actually-make-you-sick  

[xii] Cleveland Clinic. What to Do for a Weak Immune System. Last reviewed November 27, 2024. https://health.clevelandclinic.org/weak-immune-system; Cleveland Clinic. Immune System. Last reviewed October 20, 2023. https://my.clevelandclinic.org/health/body/21196-immune-system

[xiii] Cleveland Clinic. What to Do for a Weak Immune System. Last reviewed November 27, 2024. https://health.clevelandclinic.org/weak-immune-system; Cleveland Clinic. Immune System. Last reviewed October 20, 2023. https://my.clevelandclinic.org/health/body/21196-immune-system; Cleveland Clinic. Yes, There Is Such a Thing as Stress Sickness. Last reviewed December 1, 2023. https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out

[xiv] Cleveland Clinic. Norepinephrine (Noradrenaline). Last reviewed March 27, 2022. https://my.clevelandclinic.org/health/articles/22610-norepinephrine-noradrenaline

[xv] Cleveland Clinic. Norepinephrine (Noradrenaline). Last reviewed March 27, 2022. https://my.clevelandclinic.org/health/articles/22610-norepinephrine-noradrenaline

[xvi] Cleveland Clinic. Norepinephrine (Noradrenaline). Last reviewed March 27, 2022. https://my.clevelandclinic.org/health/articles/22610-norepinephrine-noradrenaline; Nashville General Hospital. The Harmful Effects of Stress on Men. Last reviewed June 27, 2022. https://nashvillegeneral.org/news/harmful-effects-stress-men

[xvii] Nashville General Hospital. The Harmful Effects of Stress on Men. Last reviewed June 27, 2022. https://nashvillegeneral.org/news/harmful-effects-stress-men

[xviii] Nashville General Hospital. The Harmful Effects of Stress on Men. Last reviewed June 27, 2022. https://nashvillegeneral.org/news/harmful-effects-stress-men

[xix] Nashville General Hospital. The Harmful Effects of Stress on Men. Last reviewed June 27, 2022. https://nashvillegeneral.org/news/harmful-effects-stress-men

[xx] Nashville General Hospital. The Harmful Effects of Stress on Men. Last reviewed June 27, 2022. https://nashvillegeneral.org/news/harmful-effects-stress-men

[xxi] American Heart Association. How High Blood Pressure Can Lead to a Heart Attack. Last reviewed May 8, 2024. https://www.heart.org/en/health-topics/high-blood-pressure/health-threats-from-high-blood-pressure/how-high-blood-pressure-can-lead-to-a-heart-attack

[xxii] Cleveland Clinic. Cortisol. Last reviewed February 17, 2025. https://my.clevelandclinic.org/health/articles/22187-cortisol; Nashville General Hospital. The Harmful Effects of Stress on Men. Last reviewed June 27, 2022. https://nashvillegeneral.org/news/harmful-effects-stress-men

[xxiii] Nashville General Hospital. The Harmful Effects of Stress on Men. Last reviewed June 27, 2022. https://nashvillegeneral.org/news/harmful-effects-stress-men

[xxiv] Nashville General Hospital. The Harmful Effects of Stress on Men. Last reviewed June 27, 2022. https://nashvillegeneral.org/news/harmful-effects-stress-men

[xxv] Nashville General Hospital. The Harmful Effects of Stress on Men. Last reviewed June 27, 2022. https://nashvillegeneral.org/news/harmful-effects-stress-men

[xxvi] Nashville General Hospital. The Harmful Effects of Stress on Men. Last reviewed June 27, 2022. https://nashvillegeneral.org/news/harmful-effects-stress-men

[xxvii] Men’s Minds Matter. Stress Symptoms in Men. Last reviewed. https://www.mensmindsmatter.org/men-and-stress/; Cleveland Clinic. Stress. Last reviewed May 15, 2024. https://my.clevelandclinic.org/health/diseases/11874-stress; Cleveland Clinic. 10 Strange Things Stress Can Do to Your Body. Last reviewed February 8, 2023. https://health.clevelandclinic.org/things-stress-can-do-to-your-body

[xxviii] Cleveland Clinic. Stress. Last reviewed May 15, 2024. https://my.clevelandclinic.org/health/diseases/11874-stress; University of Maryland Medical System. How Does Stress Affect the Immune System? https://health.umms.org/2020/11/10/stress-immune-system/; Cleveland Clinic. 10 Strange Things Stress Can Do to Your Body. Last reviewed February 8, 2023. https://health.clevelandclinic.org/things-stress-can-do-to-your-body  

[xxix] The American Institute of Stress. 18 Quick Ways to Relax Instantly, According to Science. Last reviewed February 11, 2022. https://www.stress.org/news/18-quick-ways-to-relax-instantly-according-to-science/

[xxx] The American Institute of Stress. 18 Quick Ways to Relax Instantly, According to Science. Last reviewed February 11, 2022. https://www.stress.org/news/18-quick-ways-to-relax-instantly-according-to-science/

[xxxi] Nashville General Hospital. The Harmful Effects of Stress on Men. Last reviewed June 27, 2022. https://nashvillegeneral.org/news/harmful-effects-stress-men

[xxxii] American Journal of Men’s Health. Improving Mental Health Service Utilization Among Men: A Systematic Review and Synthesis of Behavior Change Techniques Within Interventions Targeting Help-Seeking. Last reviewed June 11, 2019. https://journals.sagepub.com/doi/10.1177/1557988319857009

[xxxiii] Nashville General Hospital. The Harmful Effects of Stress on Men. Last reviewed June 27, 2022. https://nashvillegeneral.org/news/harmful-effects-stress-men

[xxxiv] Life Coach Training and Certification. The Role of Life Coaching in Stress Management. https://lifecoachtraining.co/the-role-of-life-coaching-in-stress-management/

[xxxv] Life Coach Training and Certification. The Role of Life Coaching in Stress Management. https://lifecoachtraining.co/the-role-of-life-coaching-in-stress-management/

[xxxvi] El Camino Health. Men and Health. Last reviewed 2016. https://www.elcaminohealth.org/stay-healthy/blog/men-and-stress

[xxxvii] Cleveland Clinic. What to Do for a Weak Immune System. Last reviewed November 27, 2024. https://health.clevelandclinic.org/weak-immune-system; Cleveland Clinic. Immune System. Last reviewed October 20, 2023. https://my.clevelandclinic.org/health/body/21196-immune-system; Cleveland Clinic. Yes, There Is Such a Thing as Stress Sickness. Last reviewed December 1, 2023. https://health.clevelandclinic.org/what-happens-when-your-immune-system-gets-stressed-out

[xxxviii] Men’s Minds Matter. Stress Symptoms in Men. Last reviewed. https://www.mensmindsmatter.org/men-and-stress/; Cleveland Clinic. Stress. Last reviewed May 15, 2024. https://my.clevelandclinic.org/health/diseases/11874-stress; Cleveland Clinic. 10 Strange Things Stress Can Do to Your Body. Last reviewed February 8, 2023. https://health.clevelandclinic.org/things-stress-can-do-to-your-body

[xxxix] American Heart Association. How High Blood Pressure Can Lead to a Heart Attack. Last reviewed May 8, 2024. https://www.heart.org/en/health-topics/high-blood-pressure/health-threats-from-high-blood-pressure/how-high-blood-pressure-can-lead-to-a-heart-attack; Nashville General Hospital. The Harmful Effects of Stress on Men. Last reviewed June 27, 2022. https://nashvillegeneral.org/news/harmful-effects-stress-men