Beyond "Man Up": 5 Healthy Ways for Men to Process Stress

Reading Time: 2min

We’ve all heard it before – the well-meaning but ultimately harmful advice to “man up” or “tough it out” when facing stress or emotional challenges. The truth is, being strong has nothing to do with silencing your feelings. Real strength lies in acknowledging stress and learning healthy ways to move through it.

Here are five practical alternatives to “maning up” that actually work:

1. Name It, Don’t Numb It
The first step is often the hardest: simply acknowledging what you’re feeling. Instead of reaching for a drink, distracting with work, or pretending everything is fine, try putting a name to the emotion. Say to yourself, “I’m feeling really stressed about this deadline,” or “I’m hurt by what that person said.” Naming the emotion takes away some of its power and helps you understand what you’re actually dealing with.

2. Move Your Body to Release the Pressure
Stress creates physical energy in your body – it’s your system preparing for action. Give that energy somewhere to go. This doesn’t have to mean a two-hour gym session. A brisk walk around the block, some push-ups, shooting hoops, or even just stretching can help metabolize stress hormones and release tension. Physical action can clear your head in a way that just thinking about a problem never will.

3. Use Your Hands for Something Tangible
When stress makes the world feel abstract and overwhelming, doing something concrete with your hands can be incredibly grounding. Fix something that’s broken, cook a meal, work on a car, tidy your workspace, or tend to plants. These activities provide a sense of control and accomplishment, reminding you that you’re capable of making a tangible impact on your environment.

4. Talk Side-by-Side, Not Face-to-Face
Many men find direct, emotional eye contact uncomfortable. If sitting across from someone and “sharing feelings” feels unnatural, try talking while doing an activity together. Go for a drive, work on a project, or take a walk. The shared focus on an activity can make difficult conversations flow more naturally and feel less intense.

5. Create a Simple Release Ritual
Stress needs an outlet. Create a brief, personal ritual that symbolizes letting go of the day’s pressures. This could be spending five minutes alone in silence after work, writing down what’s bothering you and then tearing up the paper, or listening to one song that helps you reset. The key is having a deliberate way to transition out of a stressed state and back into your life.

Remember: Stress isn’t a sign that you’re failing or weak – it’s a sign that you’re human. Processing it in healthy ways isn’t unmanly; it’s one of the smartest, strongest things you can do for yourself and everyone who counts on you.