Introduction:
Anxiety is real — and it doesn’t care how tough you are. For men, anxiety often shows up as restlessness, chest pressure, short tempers, or isolation. But too many brush it off or try to “grind through it.”
Truth is: you can’t fix emotional exhaustion with hustle.
So what can you do when anxiety builds?
Five Grounded Tools You Can Start Today
1. Use Mindfulness to Calm the Mental Storm
Research shows mindfulness-based practices can reduce anxiety and increase cognitive control . Start with 5 minutes of deep breathing in silence — or try a simple guided app like Headspace or Calm.
2. Move Your Body to Move Your Mood
Physical activity reduces cortisol (your stress hormone) and increases endorphins. A 20-minute walk, a few push-ups, or a boxing session can shift your mental state fast .
3. Cut the Hidden Anxiety Fuel: Caffeine & Alcohol
Caffeine can increase jitteriness, while alcohol may worsen sleep and anxiety symptoms. You don’t need to quit entirely, but become aware of how much you’re using these substances to mask stress.
4. Talk to Someone (Yes, You.)
You are not meant to carry this stuff alone. Therapy isn’t weak — it’s wise. And at Foundations To Success, we tailor therapy for men — no judgment, just clarity.
5. Build Structure Into Your Chaos
Uncertainty breeds anxiety. Use small wins — a morning routine, a journal habit, or even prepping your clothes the night before — to anchor your day in calm.
Want More on This?
Check out our episode:
Managing Anxiety: Real Tools for Real Guys
Bonus: Get the Free Guide
Download “10 Tools for Men’s Mental Health” — a quick-reference resource from the TMHBs podcast + Foundations To Success team.
Download Here
References:
- Hofmann, S. G., et al. (2010). The effect of mindfulness-based therapy on anxiety. Journal of Consulting and Clinical Psychology, 78(2), 169.
- Ströhle, A. (2009). Physical activity, exercise, depression and anxiety. Journal of Neural Transmission, 116(6), 777–784.