According to the American Psychological Association, 70 percent of men report struggling in their efforts to manage stress. From running board meetings to balancing complicated finance, the business stress can get the best of any man. It can feel as though they are drowning under all the pressure. In honor of National Men’s Health Month, consider these 5 tips to keep male head above water:

  1. It’s a Road Map– While many men don’t enjoy following a map, the signs can be as clear as day. It’s normal to be tired or even worn out during a hard work week; however experiencing weeks of being chronically fatigued, angry, anxious, stressed, or even depressed-maybe approaching burnout.
  2. Healthy Body, Healthy Mind– Proper nutrition is crucial to long-term physical and emotional wellbeing. Decreasing caffeine, fat, and sugar gives the body more energy to dedicate to work, despite the occasional need for a sugar rush or caffeine kick. Additionally, maintaining an ongoing workout schedule helps regulate weight, improve sleep, increase energy level, improve mood, prevent type 2 diabetes, arthritis, and a number of cancers. The Mayo Clinic recommends getting 170 minutes of medium-intensity exercise or 75 high-intensity exercise every week.
  3. Unplug, Unwind– The human body needs rest. Ask any doctor, athlete, or trainer and they’ll agree. Yet, in today’s digitally connected world, it’s difficult to unplug and rest the mind. Spending one day a week without using a phone or computer is not only an exercise in self-control, but also naturally sets aside time to reconnect with family, friends, and self. For those who can’t seem to put the phone down, try NoPhone.
  4. Enjoy a Hobby– The term “married to your work” might be true, but it isn’t all that defines us. Take the time to explore other interests like creating music, art, sailing, scuba, wood working, or even building ships in a bottle.
  5. Take preventative action– Many companies offer Employee Assistance Programs or EPAs, to provide resources and support. According to the Employee Assistance Professionals Association or EAPA, EPAs can help deal with all kinds of workplace stress including health, marital, family, financial, alcohol, drug, legal, emotional, stress, or other personal issues that may affect job performance. Talk to the company’s HR representative to find out more.

It’s illogical to expect a man thrown overboard to silently fight the waves; just as it’s crazy for anyone approaching burnout to go down in flames. Yell for the life preserver!  

Sharon Schweitzer and Caitlyn Arnold co-wrote this post. Sharon Schweitzer, J.D., is a cross-cultural trainer, modern manners expert, and the founder of Protocol & Etiquette Worldwide. In addition to her accreditation in intercultural management from the HOFSTEDE centre, she serves as a Chinese Ceremonial Dining Etiquette Specialist in the documentary series Confucius was a Foodie, on Nat Geo People. She is the resident etiquette expert on two popular lifestyle shows: ABC Tampa Bay’s Morning Blend and CBS Austin’s We Are Austin. She is regularly quoted by BBC Capital, Investor’s Business Daily, Fortune, and the National Business Journals. Her Amazon #1 Best Selling book in International Business,  Access to Asia: Your Multicultural Business Guide, now in its third printing, was named to Kirkus Reviews’ Best Books of 2015. She’s a winner of the British Airways International Trade Award at the 2016 Greater Austin Business Awards.

Caitlyn Arnold is a summer 2017 cross-cultural communication intern at Protocol & Etiquette Worldwide. She is currently a senior at St. Edward’s University, majoring in Global Studies with concentrations in East Asia and International Security. Connect with Caitlyn on LinkedIn or follow her on Instagram.