Anxiety is a normal stress reaction until it doesn’t feel normal anymore. Feeling anxious for an upcoming presentation in class or in front of your boss is pretty normal. However, feeling anxious in your daily activities such as answering when your teacher asks you a question or picking up someone’s call, is certainly not normal. This article is about Anxiety Control Techniques For Men.

Anxiety is extremely common among men and women, and so far, it is a gender-neutral issue. Under a stressful situation, people push themselves to do their best which results in anticipatory as well as post-event anxiety. This can create a huge impact on their daily lives and can disrupt their mental peace. 

However, the good news is that you don’t have to live with it for the rest of your lives. If it’s uncontrollable and negatively impacts you, you can try the below-mentioned anxiety control techniques that will help you keep your anxiety in check. 

However, we begin enlisting them, let’s understand the basic symptoms men experience when they feel anxious.

What are the symptoms of anxiety in men?

Men and women react to anxiety in almost similar ways. However, the societal conventions and norms concerning the masculinity of a man can evoke different anxiety symptoms among men. For ages, men’s vulnerability is suppressed under its false association with weakness. This makes the acknowledgement and the resulting diagnosis of anxiety extremely difficult in men. 

Under such circumstances, men suffering from anxiety experience sweating, excessive palpitations, gastrointestinal issues, headaches, restlessness and fatigue. Not only that but men who are suffering from anxiety are also reported to come off as hysteric and aggressive with their random outbursts of anger. As they can openly address their problems, they resort to substance abuse, spend unnecessary time on social media or get addicted to porn. 

Instead of dealing with it, men are distracting themselves from the problem which only exacerbates. Resultantly, the anxiety is suppressed and it manifests itself in dangerous ways in the future. 

This brings us to one of the first anxiety control techniques of acknowledging the problem and perceiving it as a medical condition, rather than a weakness.  

With that said, let’s focus on different types of anxiety disorders that are commonly observed in men and women. This can help you in getting the corresponding treatment. 

Anxiety disorder: Its causes, types and accurate diagnosis:

As mentioned before, anxiety is generally caused by stress related to financial issues, relationship issues, familial issues and traumatic life experiences. Not only that but anxiety can also be triggered due to certain medical conditions such as diabetes, cardiovascular diseases and a plummet in hormonal levels of the body. 

For instance, reduced testosterone levels in men can trigger anxiety issues and stimulate the production of the stress hormone called cortisol which exacerbates the problem of anxiety. 

The type of anxiety disorders:

1. Obsessive-compulsive disorder (OCD):

If you’ve seen ‘The Big Bang Theory’, you know what we’re talking about. Through the portrayal of Sheldon as a character, the show has aptly described this anxiety disorder which is characterized by obsessive thought patterns and repetitive behaviours. Another befitting example is Monica, from ‘Friends’.

2. Generalised anxiety disorder( GAD): 

This is the most common type of anxiety prevalent among the majority of the male population which is characterised by chronic anxiety, stress and tension even when there is no apparent reason.

3. Social anxiety disorder (SAD): 

Socially anxious individuals find themselves overwhelmed with extreme self-consciousness amidst the social situations which often triggers the ‘fight or flight’ response.

4. Panic disorder: 

People suffering from panic disorder often experience unprecedented panic attacks which leads to shortness of breath, abdominal distress, headaches, etc.

5. Post-traumatic stress disorder: 

This type of anxiety disorder is often triggered after a traumatic incident such as the death of a close one. 

Diagnosis: Although there is no specified test to diagnose anxiety in men, a medical professional can base his judgement on the symptoms and can recommend a therapist or a psychiatrist.

3 Anxiety Control Techniques For Men:

1. Therapy:

Therapy is one of the best anxiety control techniques that will help you in dealing with anxiety. It basically includes cognitive behavioural therapy (CBT), exposure therapy and talk therapy. 

In addition, one can also listen to relaxing music for anxiety control, as calming music helps in calming down your nerves and can prove to be extremely therapeutic. 

Due to the taboo associated with therapy, many men hesitate to go to a therapist as it supposedly jeopardises their masculinity. However, they couldn’t be more wrong, because therapy provides a cathartic experience that helps in dealing with emotions effectively. 

2. Medications:

Anxiety control supplements are prescribed by therapists especially if it’s a chronic anxiety disorder. However, it depends upon the cause that triggered anxiety in the first place. 

For instance, if the plummet of testosterone levels in the body has triggered anxiety, these supplements are often coordinated with testosterone replacement therapy (TRT). Obviously, for this, the doctor will ask you to give tests to determine the hormone levels in your boy. TRT generally includes cream, injection, topical gel or a patch.

If your testosterone levels fall in the normal range, your doctor might prescribe you antidepressants, buspirone and benzodiazepines. More often than not, some therapists offer the combination of all three medication types to generate positive results quickly along with ensuring that their patients attend talk therapy or CBT to understand the root of anxiety.

3. Lifestyle changes:

Bringing positive changes in your lifestyle can help you deal better with the symptoms of anxiety, although not help you completely eradicate the problem. 

Certain lifestyle changes, such as regular exercise, sleep, deep-breathing exercises, meditation, etc. can help you restore peace and tranquillity in your life. As a result, it helps you in managing the symptoms effectively.

In addition to these, it’s important to stay healthy by consuming a rich and balanced diet, avoid substance abuse, limit the consumption of caffeine and alcohol, journal your feelings and regular consumption of anxiety control supplements. 

These are some of the helpful anxiety control techniques that will help you understand the root of the problem and deal with it effectively with proper guidance and support. 

Recommended reading: Uplifting Men’s Mental Health In 2021