How to Support Men's Emotional Well-Being at Work

This article has been contributed by Saurabh Bothra, Founder & CEO, Habuild.

When we think about a successful workplace, what comes to mind? 

Deadlines met, goals achieved, and thriving productivity, right? But there’s a hidden foundation that supports all of this – the emotional well-being of employees.

For men, this aspect often gets overlooked. Why? Because we’ve all grown up in a society that tells men to be “strong,” “tough,” and “unemotional.” They’re taught to suppress their feelings, to prioritise work over their well-being, and to never let the world see them struggle.

But here’s the hard truth - while this behavior is considered “normal,” normal doesn’t mean right. Men suppress their emotions, not because they want to, but because it’s what they’ve been conditioned to do. And this suppression? It doesn’t just disappear - it builds up. At work, it can manifest as stress, burnout, or even complete disengagement.

A workplace that prioritises emotional well-being isn’t just a nice-to-have; it’s essential for long-term success. When employees, especially men, feel safe to express their emotions and seek support, it creates an environment where trust and collaboration thrive. Such a culture fosters stronger relationships, reduces stress, and encourages creativity, which directly impacts productivity.

Breaking the Stigma Around Men’s Emotional Health

But why is it so hard for men to talk about their emotions, especially at work? The answer lies in deeply ingrained societal beliefs - men are often taught that vulnerability is a sign of weakness. They’re expected to “man up” and solve problems silently, leading to an unspoken rule that emotions should be kept out of the workplace.

Breaking this stigma starts with changing the narrative. Vulnerability isn’t a weakness - it’s a strength that builds connection and understanding. As leaders and colleagues, we have the power to normalise open conversations about emotional well-being. When we encourage men to share their challenges without fear of judgment, we create a space where authenticity thrives.

The Two-Stepped Solution to Support Men’s Emotional Well-Being  -

Step 1 - Recognising the Signs of Emotional Struggles 

Healthy workplaces prioritise the holistic well-being of their employees, addressing both visible and invisible struggles. Often, emotional struggles go unnoticed in workplaces because men are less likely to vocalise their challenges. This makes it critical to actively recognise subtle signs that indicate a male employee might be struggling.

Leaders can proactively identify signs of emotional distress through observable changes in behavior. For example - 

• Physical Health Decline: Chronic stress can lead to headaches, fatigue, or sleep disturbances.
• Sudden Work Pattern Shifts: Uncharacteristic absenteeism, missed deadlines, or withdrawal from team activities could indicate struggles.
• Changes in Mood: Irritability, frustration, or a noticeable drop in enthusiasm for work may signal deeper emotional issues.

To address these, organisations can adopt wellness-focused strategies -

• Health Check-ins: Incorporate regular wellness check-ins that assess not only productivity but also mental and physical health.
• Mindful Work Breaks: Encourage employees to take short breaks for breathing exercises or stretches. Practices like box breathing (inhale for four counts, hold for four, exhale for four, and pause for four) can reduce stress levels significantly.
• Open Door Policies: A culture where employees feel safe to approach HR or managers about their emotional challenges fosters trust and prevents burnout.

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Step 2 - Creating a Positive Work Environment

 1. Foster a Culture of Mind-Body Wellness

Integrating wellness into the work environment starts with recognising the connection between physical health and emotional well-being. Employers can promote mind-body practices such as yoga and mindfulness exercises that help manage stress, enhance focus, and encourage relaxation.

For example, workplaces can -

• Introduce Wellness Breaks: Dedicate 10–15 minutes during the workday for employees to practice deep breathing, guided meditations, or simple yoga stretches to ease the tension caused by long hours at the desk.
• Host Yoga Classes: Offer weekly yoga sessions tailored for stress relief and energy renewal. Techniques such as Pranayama (breath control) can significantly reduce anxiety and improve mental clarity.
• Create Wellness Zones: Designate spaces within the office where employees can engage in relaxation activities, from stretching to quiet reading, providing a mental reset during a busy day.

Encouraging these practices not only benefits individual health but also fosters a culture where well-being is viewed as essential, not optional.

2. Nutrition and Hydration for Wellness

Workplace nutrition plays a significant role in overall health and emotional balance. Stressful environments often push employees toward unhealthy habits, like excessive caffeine consumption or skipping meals, which can trigger anxiety and fatigue.

To support healthier choices - 

• Provide Nutritious Snacks: Stock pantries with items like nuts, fruits, and herbal teas that stabilise energy levels and reduce stress-induced cravings.
• Promote Hydration: Ensure easy access to clean drinking water and encourage hydration through awareness campaigns or by providing reusable water bottles. Dehydration can significantly affect mood and cognitive function.
• Host Lunch-and-Learn Sessions: Educate employees about the benefits of balanced diets in managing stress and improving energy. These sessions can be informal yet impactful, led by nutritionists or wellness coaches.

3. Promote Active Breaks

Encourage employees to take short, active breaks every hour, such as standing up, stretching, or walking around. Simple exercises like shoulder rolls or desk squats can refresh the body and mind.

4. Celebrate Small Wins 

Many men are conditioned to measure success by large accomplishments, often overlooking the importance of daily achievements that contribute to their overall well-being and mental health. Recognising smaller victories not only boosts confidence but also reinforces the idea that their efforts, both big and small, are valuable and worth celebrating.

Role of Yoga in Supporting Emotional Well-Being at Work

In the workplace, men may experience immense pressure, high expectations, and often feel they need to compartmentalise emotions to fit into traditionally masculine roles. Yoga offers a solution by providing techniques that promote mental clarity, stress management, and emotional balance.

Stress reduction - Research shows that yoga activates the parasympathetic nervous system, promoting a relaxation response that reduces cortisol (the stress hormone). For men, who often suppress emotional responses, yoga allows for a healthy outlet for managing stress.

Improved Focus and Cognitive Function - Yoga helps enhance focus and concentration - key aspects of emotional well-being that often get clouded by stress. With mindfulness at its core, yoga teaches the practice of being present, which improves mental clarity and cognitive performance.

Mind-Body Connection - By focusing on breath, movement, and mindfulness, yoga helps to improve mental clarity, emotional balance, and physical resilience, allowing men to manage stress more effectively and approach challenges with a refreshed, focused mindset. 

Here are some effective yoga practices that men can integrate into their workday to reduce stress and enhance emotional well-being - 

Anulom Vilom (Alternate Nostril Breathing)

It is a powerful pranayama (breathing technique) that calms the mind, balances emotions, and helps reduce stress. It promotes a sense of tranquility and clears the mental fog, making it an excellent practice for men who experience work-related anxiety or feel overwhelmed.

Box Breathing 

It is a stress-relieving technique used by athletes, military personnel, and professionals alike to regain focus and calm the nervous system. It’s ideal for moments when men need quick stress relief at work, as it has been proven to lower cortisol levels and reduce anxiety. 

Child’s Pose (Balasana)

It is a restorative yoga position that helps release tension in the back, neck, and shoulders, which are common areas where stress manifests. It promotes relaxation and stress relief, calming the nervous system. It also encourages introspection and emotional release, which can help men reconnect with their emotions.

Cat-Cow Pose (Marjaryasana-Bitilasana)

This pose stretches and strengthens the spine, which can release physical tension stored in the body. The gentle movement helps reduce stress, alleviate tension, and promote emotional release.

Mindful Meditation 

A quick mindfulness meditation is one of the most effective ways for men to detach from work stress and reset their emotional state. Meditation helps men practice emotional awareness and regulate their responses to stress.

Seated Spinal Twist (Ardha Matsyendrasana)

This pose releases physical tension accumulated in the back, shoulders, and neck while enhancing mental clarity and reducing stress. It also stimulates the digestive system and helps alleviate lower back pain.

Legs Up the Wall (Viparita Karani)

This pose promotes deep relaxation and helps alleviate physical tension caused by long periods of sitting. It also lowers heart rate and calms the mind, making it an excellent practice for emotional recovery.

Yoga Nidra 

Yoga Nidra is a deep relaxation technique that takes men into a state of conscious relaxation, helping reduce mental fatigue and emotional tension. It’s perfect for those who feel emotionally drained after a busy day or stressful meetings.

Conclusion 

As we celebrate International Men’s Day and recognise the importance of men’s emotional well-being, we must create workplaces where men feel supported in expressing and managing their emotions.

As men embrace these practices, they’ll not only be better equipped to handle work challenges but also cultivate deeper self-awareness, emotional stability, and a sense of inner peace that translates into every aspect of their lives.

By making emotional health a priority, we are contributing to a future where men can thrive, both professionally and personally.

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