Workplace stress for men is increasing in 2026 so here is 50 ways to build resilience and help manage causes of stress

Recent Health & safety reports have reported that Workplace stress and burnout has continued to rise over the past few years and point to systemic organisational issues rather that individual self- management problems.

• In the UK statistics show that work-related stress, anxiety and depression reached record levels in 2024/25, with nearly a million workers affected losing work days due to stress-related ill health.

• Even in the early stage of 2026, workplace surveys indicate huge proportions of employees reporting stress from increased workloads, burnout, loss of productivity, bullying and the overall negative health impacts. Constantly being told to do more with less resources in order to improve stakeholder returns has resulted in even more men considering leaving their jobs.

• What is important to understand is that Stress isn’t limited to one industry or age group it’s rampant as organisations push for more. Could we call it a stress epidemic? Possibly, but what I can tell you as I write this is that I am seeing more and more men struggling with stress struggling to say No or to set boundaries and who still believe its failure to ask for help.

The research shows the reasons workplace stress is getting worse is not just about workers (us men) managing their (our) mental and physical health badly — they’re linked to organisational and systemic issues which put men under so much pressure that they just can’t get a moment to manage their health and wellbeing or ask for help.

1. Heavy and unmanageable workloads

Us men consistently cite workload as the number one source of stress, nearly half of us say it drives burnout and physical symptoms like headaches and sore limbs and heart palpitations and weight gain.

2. Poor communication and leadership

Large numbers of us men report stress triggered by poor manager communication around expectation of roles and responsibilities and lack of support from leaders, confirming leadership and management practices are major stress factors rather than just our individual capability or errors made due to lack of training.

3. Job insecurity and economic pressures

Many of us men have issues because we put so much truck in our job titles and our future career steps coupled with concerns about redundancies in our industries as economic situations worsen. With organisations now making more of us redundant, reduced job security across many industries that have been previously seen as safe and economic uncertainties caused by political ideology contributed strongly to stress levels in 2025 and again now in 2026.

• Poor leadership communication and lack of supportive management drive stress, which clearly points to gaps in training and leadership development including lack of emotional intelligence as a leader.

• Workplace perks like free massages or mindfulness apps don’t reduce stress because they don’t tackle deeper organisational issues such as work culture, workload, job description including unclear roles & responsibilities, or manager capability and training. Recent international reports criticised superficial incentives like chocolate Friday’s and called for a huge change in organisations to manage the levels of stress.

• Economic and competitive pressures, including additional performance demands outside the agreed roles and responsibilities contribute greatly to men’s pressure as downturns seem to come with less and less notice.

50 ways to build resilience and help manage the symptoms and causes of stress

1. Develop Self-Awareness: Cultivate an understanding of your strengths, weaknesses, and emotions to better cope with challenges.

2. Maintain a Positive Outlook: Focus on finding silver linings and opportunities for growth in difficult situations.

3. Practice Gratitude: Cultivate a habit of expressing gratitude for the positive aspects of your life, even during tough times.

4. Build Strong Connections: Foster supportive relationships with friends, family, and colleagues who provide encouragement and empathy.

5. Seek Social Support: Don't hesitate to reach out to loved ones or support groups for emotional support during challenging times.

6. Develop Problem-Solving Skills: Enhance your ability to solve problems by breaking them down into manageable steps and seeking creative solutions.

7. Set Realistic Goals: Establish achievable goals that align with your values and priorities to maintain motivation and focus.

8. Take Action: Instead of feeling overwhelmed by challenges, take proactive steps to address them and regain a sense of control.

9. Practice Flexibility: Embrace change and adapt to new circumstances by staying flexible and open-minded.

10. Learn from Adversity: View setbacks as opportunities for learning and personal growth, rather than as failures.

11. Cultivate Optimism: Train yourself to adopt an optimistic outlook by focusing on positive outcomes and solutions.

12. Develop Coping Strategies: Identify healthy coping mechanisms such as exercise, mindfulness, or creative expression to manage stress.

13. Practice Self-Compassion: Treat yourself with kindness and understanding, especially during difficult times, and avoid self-criticism.

14. Maintain Perspective: Keep challenges in perspective by considering the bigger picture and reminding yourself of past successes.

15. Build Emotional Resilience: Strengthen your emotional resilience by learning to regulate your emotions and cope with stress effectively.

16. Seek Professional Help: Don't hesitate to seek support from mental health professionals if you're struggling to cope with stress or adversity.

17. Stay Physically Active: Engage in regular physical activity to boost your mood, reduce stress, and improve overall well-being.

18. Practice Mindfulness: Cultivate mindfulness through meditation, deep breathing, or other relaxation techniques to stay present and calm.

19. Focus on Self-Care: Prioritize self-care activities such as adequate sleep, healthy eating, and relaxation to recharge and rejuvenate.

20. Build a Support Network: Surround yourself with supportive friends, family, and mentors who can provide guidance and encouragement.

21. Practice Acceptance: Accept things that are beyond your control and focus your energy on what you can change or influence.

22. Develop Resilient Thinking Patterns: Challenge negative thought patterns and replace them with more adaptive and resilient thinking.

23. Learn to Bounce Back: Cultivate the ability to bounce back from setbacks and failures by maintaining a positive attitude and persevering.

24. Cultivate Hope: Nurture a sense of hope and optimism about the future, even in the face of adversity.

25. Stay Connected: Stay connected with others and maintain a sense of community, even during times of social isolation.

26. Set Boundaries: Establish healthy boundaries to protect your time, energy, and well-being from negative influences.

27. Seek Meaning and Purpose: Find meaning and purpose in your life by aligning your actions with your values and passions.

28. Practice Forgiveness: Let go of resentment and practice forgiveness to release emotional baggage and move forward.

29. Develop Problem-Solving Skills: Enhance your ability to solve problems by breaking them down into manageable steps and seeking creative solutions.

30. Stay Engaged: Stay engaged in activities that bring you joy and fulfillment, even during challenging times.

31. Build Resilient Relationships: Cultivate strong, supportive relationships that provide a sense of belonging and connection.

32. Develop a Growth Mindset: Embrace challenges as opportunities for growth and learning, rather than as threats.

33. Practice Assertiveness: Advocate for your needs and assert your boundaries in a respectful and assertive manner.

34. Stay Grounded: Stay grounded in the present moment and focus on what you can control, rather than worrying about the future or dwelling on the past.

35. Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how small, to build confidence and motivation.

36. Practice Reflection: Take time to reflect on your experiences and learn from them, identifying strengths and areas for improvement.

37. Seek Meaning in Adversity: Look for meaning and purpose in difficult experiences, finding lessons and insights that can guide your growth.

38. Maintain a Sense of Humor: Find humor and levity in challenging situations to lighten the mood and reduce stress.

39. Stay Curious: Approach life with curiosity and openness, embracing new experiences and opportunities for learning.

40. Practice Mindful Communication: Communicate openly and honestly with others, expressing your thoughts and feelings in a constructive manner.

41. Set Realistic Expectations: Set realistic expectations for yourself and others, recognizing that perfection is not attainable.

42. Develop Time Management Skills: Manage your time effectively by prioritizing tasks, setting deadlines, and avoiding procrastination.

43. Stay Connected to Your Values: Stay connected to your core values and beliefs, using them as a guidepost during difficult times.

44. Practice Generosity: Practice acts of kindness and generosity towards others, which can boost your mood and foster resilience.

45. Seek Balance: Strive for balance in all areas of your life, including work, relationships, and leisure activities.

46. Maintain a Sense of Humility: Remain humble and open to feedback, recognizing that there is always room for growth and improvement.

47. Seek Support from Others: Reach out to friends, family, or support groups for emotional support and encouragement during difficult times.

48. Cultivate Patience: Cultivate patience and resilience by recognizing that progress takes time and setbacks are a natural part of the process.

49. Stay Solution-Focused: Focus on finding solutions to problems rather than dwelling on obstacles or setbacks.

50. Believe in Yourself: Cultivate self-belief and confidence in your abilities to overcome challenges and achieve your goals.

If you would like to know more about my own recovery from mental exhaustion working 84 hours a week and surviving 7 armed robberies in a banking career please read my book " The Bulletproof Banker" available on Amazon.

If you would like to know more about my corporate speaking and my career and mental health coaching visit my website bjkennomotivation.com