Dealing with stress, anger or burnout? Learn how men’s mental health symptoms can appear — and take real steps toward feeling better.

Published: September 24, 2025

Estimated reading time: 4 minutes

Struggling with stress or burnout? As a man, talking about your feelings isn’t weak; it’s part of addressing your overall health. Between the ages of 22 and 35, life involves a lot of changes and pressures: building your career, navigating relationships, finances and an overall sense of trying to figure out what’s next. If you’re feeling overwhelmed, anxious or just kind of off, you’re not alone.

Men’s mental health can hit different

Men’s mental health symptoms don’t always look like society’s stereotypical depictions of anxiety or depression. Depression in men isn’t just feeling sad or crying. It might show up as:

• Getting irritated over small stuff that never bothered you before
• Working way too much (or not being able to focus)
• Withdrawing from friends and family
• Drinking more than usual, using drugs or engaging in other risky behaviors
• Physical symptoms like headaches, stomach issues or constant fatigue

“Anxiety and depression in men might feel like your mind won’t shut off, constant worry about work or money or avoiding social situations you used to enjoy,” said Steven Patton, D.O., family medicine physician with Norton Community Medical Associates. “Stress can mess with everything, including your sleep, your relationships and even your sex life.”

Why getting help actually makes you stronger

When it comes addressing men’s mental health, the “tough it out” mentality isn’t doing you any favors. Ignoring mental health issues doesn’t make them go away. It’s like driving with your check engine light on and hoping your car won’t break down.

Getting support early means:

• Better relationships (because you’re present for the people you care about)
• Improved job performance (because stress and anxiety kill productivity)
• Better physical health (because mental health and physical health are connected)
• Stronger emotional resilience for future challenges (like strength training, but mentally)

How to improve your mental health right now

Start with the basics:

• Get adequate sleep. Aim for seven to eight hours each night.
• Move your body regularly. You don’t need intense gym workouts; even walking or light cardio can make a difference.
• Eat nutritious food and hydrate. Cut down on sugary drinks and takeout.
• Connect with people who matter to you. Schedule a phone call or initiate hanging out with friends or family.

Pay attention to your body. Are you having more headaches, stomach issues and muscle tension? Sometimes your body is trying to tell you your mind needs attention. Stress and mental health concerns can sometimes worsen physical conditions, which is called psychosomatic dysfunction. It’s not just “all in your head.”

Don’t isolate. Even when you don’t feel like it, reach out to friends or family. Anxiety and depression can make it easy to want to stay at home alone to avoid dealing with anyone, but isolating yourself can quickly worsen mental health conditions. You don’t need to have a heavy conversation — simply being around others who care about you can help boost your mood.

Start with your primary care provider

When was the last time you saw your doctor? Your primary care provider isn’t just for annual checkups or when you feel sick. Finding mental health support through primary care is often easier and less intimidating than you think.

Your family physician can:

• Screen for depression and anxiety.
• Prescribe some medications.
• Connect you with local mental health resources.
• Help you understand how mental health affects your overall well-being.
• Help coordinate care with therapists or other specialists.

It’s easy to think you’re the only one struggling. The reality is, being open about your experiences often reveals just how common these feelings are — and helps others feel less alone, too.

“Breaking the stigma is so important when it comes to men’s mental health,” Dr. Patton said. “Encourage your buddies to get help if they need it. You might be the friend who saves someone’s life just by saying, ‘Hey, man, maybe you should talk to someone about this.’”

When to talk to a professional

Sometimes “figuring it out alone” isn’t enough, and there is no shame in seeking additional support. It’s a good idea to reach out for professional support when:

• You’ve been feeling down or anxious for more than two weeks.
• You’re using alcohol or other substances to cope.
• Work, relationships or daily activities feel impossible.
• You’re having thoughts of hurting yourself.

If you are experiencing a mental health crisis or feeling suicidal, dial 988 for free, 24/7 crisis support.