International Men’s Day 2024: Expert Insights On Recognising And Reversing Hidden Stress In Men’s Health

International Men’s Day 2024: Usually, symptoms of burnout are often identifiable and visible, marked by signs of stress or exhaustion. But for many men, burnout looks different: it is quiet, hidden, and easy to ignore until it begins to erode health and well-being. This ‘hidden stress’ in men’s health is both pervasive and under-recognized, manifesting subtly as persistent fatigue, irritability, and desensitisation.

Further, societal norms around masculinity discourage men from acknowledging or addressing their mental health, leading to what is called in research - a ‘quiet burnout.’ Men are conditioned to push through stress without complaint, making it difficult for them and those around them to see when burnout is affecting their lives.

The Hidden Face Of Burnout

Dr Ishan Shivanand, mental health researcher and the Founder of Yoga of Immortals says that burnout is no longer a rare or fleeting phenomenon. A recent survey reported that 77% of respondents experienced burnout at their current jobs, with men reporting signs of work-induced stress almost as frequently as women. However, research also highlights that men are significantly less likely to recognize or admit their burnout symptoms due to societal expectations that equate masculinity with stoicism and strength.

This ‘quiet burnout’ further compounds chronic fatigue, lack of motivation, cynicism, and emotional detachment. These signs are easy to get overlooked, particularly as men juggle the dual pressures of professional responsibilities and personal or family expectations of being the breadwinner. Unlike more visible signs of stress, hidden burnout doesn’t necessarily cause dramatic breakdowns, making it easier for men and those around them to brush it aside.

Silent Stress And Men’s Health

Stress has a profound effect on the body, and if left unaddressed, can lead to severe physiological and/or psychological health issues. Chronic stress raises cortisol levels, increasing the risk of cardiovascular diseases, high blood pressure, and depression. Persistent stress leads to symptoms of depression, anxiety, and cognitive impairment. In men, these symptoms are often misinterpreted or trivialised as ‘a rough day,’ leading to prolonged suffering. One reason for this misinterpretation is that men are less likely to seek mental health support.

Signs Of Burnout In Men (Image Credits: Canva)

Recognising Early Signs Of Burnout In Men

Spotting the early signs of quiet burnout can help men take steps before their health is compromised. Here are some common indicators:

Physical Exhaustion Without Cause – Unlike normal tiredness, burnout-induced exhaustion doesn’t go away after a good night’s sleep. Men might feel perpetually tired, even after rest.

Loss of Enthusiasm and Motivation – Hobbies, family time, and work become less enjoyable, leading to a lack of motivation.

Emotional Detachment – Burned-out individuals may feel disconnected from their loved ones or friends, often isolating themselves as part of a subconscious coping mechanism.

Increased Irritability – Everyday annoyances become major triggers, leading to anger or irritability that feels hard to control.

Physical Symptoms of Stress – Headaches, stomach issues, and muscle tension can occur due to unaddressed stress.

Reversing Burnout

Addressing hidden burnout requires a holistic approach that blends self-awareness, lifestyle changes, and practices that are rooted in traditional Indian Knowledge Systems.

Set Boundaries with Work – Establishing firm work-life boundaries can help with deeper rest - which can further activate the parasympathetic nervous system responsible for ‘rest and digest’ mode. Turn off work notifications after hours, and take regular breaks during the workday to decompress.

Yogic and meditative practices are particularly effective, as per research, in managing hidden stress. Evidence-based programs like Yoga of Immortals (YOI) provide structured approaches to mental well-being, guiding individuals through techniques that promote relaxation, focus, and emotional resilience. Practitioners often find these combinations of breathwork and yogic interventions help them reconnect with themselves. This approach aligns well with the specific needs of those experiencing hidden burnout.

Ways To Manage Burnout (Image Credits: Canva)

Physical activity – Exercise, to an extent, may help reduce cortisol levels and boost endorphins, both of which counteract the effects of stress.

Social connections – Social isolation can be both a cause and effect of hidden burnout. Spending time with friends or family can improve emotional and cognitive expression, enhance mood and offer a sense of support over a prolonged time.

Ignoring burnout is not a sustainable strategy. For men, addressing hidden burnout is an investment in their long-term health. Emotional resilience, mental clarity and physical vitality are all compromised by untreated stress, yet they are crucial for maintaining a fulfilling life. 

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