How to recognize and treat anxiety symptoms in men

It might start with worries about work or ongoing financial problems and evolve into an endless loop of self-doubt. Anxiety disorders affect 40 million adults in the United States—14% of whom are men. While men and women both struggle with anxiety, men are often reluctant to talk about their feelings or to seek help. 

Anxiety is a normal reaction to stress, explains Kelly Houseman, LLPC, a licensed mental health counselor in Michigan, but in some cases, it becomes all-consuming and negatively impacts our lives. 

“Stress is our body’s response to daily activities that push us to get through a situation as best as we can,” Houseman says. “It’s that feeling you get when you have to get a project done under a strict deadline. Anxiety, on the other hand, is an unrelenting nervousness or apprehension about a situation.”

Anxiety in men can take a toll on health and relationships. The good news is a doctor or therapist can help—through talk therapy, teaching relaxation and coping techniques, and in some cases, medication.

Anxiety symptoms in men

While men and women respond to anxiety in many of the same ways, Julie Levin, MA, MFT, a marriage and family therapist in California, says anxiety symptoms in men can look a little different. She attributes this in part to the stigma surrounding anxiety and how many men have been raised to view emotional vulnerability as a weakness.

Levin says physical anxiety symptoms can include:

• Headaches
• Sweating
• Pounding heart
• Gastrointestinal problems
• Sleeplessness and fatigue

“In addition, men who experience anxiety often come across as irritable or have outbursts of anger,” Levin says. “They can also manage their symptoms differently, turning to alcohol to reduce their anxiety, or spending more time online, playing games, or watching porn.”

The problem, Levin says, is that attempting to bury anxiety, instead of managing it, only makes the problem worse. “It’s important for men to seek help for anxiety, the sooner, the better,” Levin says. “Anxiety is a medical condition, not a weakness—and with the right treatment, most men can overcome anxiety.”

Types of anxiety disorders

The U.S. Department of Health and Human Services identifies five major types of anxiety disorders:

• Generalized anxiety disorder (GAD): A disorder characterized by chronic anxiety, worry, or tension, even when there is nothing to provoke it
• Obsessive-compulsive disorder (OCD): Anxiety caused by recurrent unwanted thoughts (obsessions) and/or repetitive behaviors (compulsions)
• Panic disorder: Unexpected and repeated episodes of fear experienced as attacks that include symptoms such as shortness of breath, abdominal distress, etc.
• Post-traumatic stress disorder: An anxiety disorder that can occur after a traumatic incident (military combat, accidents, unpleasant life event, etc.)
• Social anxiety disorder (SAD): overwhelming anxiety and extreme self-consciousness in social situations, leading to avoidance of social situations

Anxiety often occurs along with other mental health conditions. “Depression and anxiety are identical cousins,” Levin says. “Anxiety disorders are often linked to depression, and it’s not uncommon for men to be diagnosed with both.”

What causes male anxiety? 

While anxiety can be caused by ongoing stress about work, family, relationships, or traumatic life experiences, it can also be the result of medical conditions including heart disease, diabetes, or a decline in hormone levels. For example, low testosterone can increase anxiety levels, and contributes to an increase in the stress hormone, cortisol, which drives anxious feelings.

How can men get an accurate diagnosis of anxiety?

There’s no simple test to definitively diagnose anxiety in men. A qualified healthcare professional can rule out medical causes for symptoms and recommend a mental health specialist, like a therapist or psychiatrist, who can help to diagnose and manage symptoms.

Treatment for anxiety in men

Since anxiety is curable, no one should suffer alone in silence. “If anxiety is starting to affect your quality of life and taking away enjoyment from things you used to enjoy or stopping you from making plans for the future, it may be time to talk to someone,” Houseman says. A physician or therapist can work with you to offer solutions.

Lifestyle changes

Can anxiety go away naturally? While lifestyle changes may not cure anxiety, they can help manage symptoms. “Strategies to manage anxiety include regular exercise, breathing exercises, working on getting more sleep, and talking about what is bothering you to a trusted friend or professional,” Houseman says.

Most natural remedies for anxiety involve taking care of your body to improve your mental health. They can also include:

• Eating a healthy, well-balanced diet
• Meditating
• Avoiding triggers like cigarettes, alcohol, or caffeine
• Writing to express anxious feelings
• Taking supplements, like cannabidiol 

While their benefit is unproven, many people with anxiety swear by the benefits of aromatherapy, acupuncture, and spending time with animals.

Therapy

“Certain types of therapy work very effectively,” says Houseman. Depending on the type of anxiety disorder you’re diagnosed with, some therapies may be more effective than others. There are a few types that can be effective for anxiety in men:

• Talk therapy
• Cognitive behavioral therapy
• Exposure therapy

“Many men are afraid of what therapy looks like, or worry about being judged,” Houseman says, “but are pleasantly surprised at how cathartic even one session can feel and the emotional weight that can be lifted.”

Medication

“Medication can certainly have a place in treatment and is a very personal decision that men should discuss with their doctor or therapist,” says Houseman.

If declines in testosterone are causing your feelings of anxiety, it may improve with testosterone replacement therapy (TRT). Before prescribing TRT, a doctor will test your hormone levels to determine if there is a testosterone deficiency. If you are deemed a good candidate for TRT, your doctor may prescribe a topical gel, cream, injection, or patch.

If your tests come back showing testosterone levels in the normal range, your doctor may suggest medication. The main types of medication used to treat anxiety include:

• Antidepressants
• Benzodiazepines
• Buspirone

The best solution may be a combination of all three treatment types. “For some people, a prescription for antidepressants offers immediate benefits, while they also attend talk therapy to get to the root of their anxiety,” Levin says.