My partner is permanently tired and stressed. How can I help him end the cycle?

Your other half just isn’t himself. Come to think of it, he hasn’t been for a while. He’s moody, irritable, and ever so tired – and he’s not the only one feeling the strain.

If your partner is constantly tired and stressed it’s going to have a knock-on effect on your wellbeing as well. So, how do you help him break the cycle? What products and strategies can you make use of?

Let’s get to the root causes first, shall we?

Cortisol

While women face many biases in the world of work, the notion that men should provide still prevails. For some, that can compound feelings of stress and contribute to cycles of burnout and overworking.

“Over time, prolonged stress from overworking can lead to adrenal dysregulation where the adrenal glands become less responsive, and this can lead to an excess or lack of cortisol,” explains Dr Fiona MacRae.

This can affect your other half’s health in lots of ways, leading to increased stress symptoms, elevated blood pressure, and – one you might have already noticed – extreme fatigue.

It’s kind of a vicious cycle. The more stressed your other half is, the more tired they become. The more tired they become, the more difficult it is for them to fulfil the demands of work and life. And so, their stress escalates.

To top it all off, men are less likely to talk about what’s bothering them. Most of us can attest to the stress-relieving benefits of venting to a friend, but research suggests that at least 40% of men would rather keep their mental health problems under wraps.

This reluctance to talk means you’ll need to be on the lookout for more subtle signs of stress, like fatigue, distraction, and dissociation. It’s not always as obvious as a short temper or a lazy attitude.

Supplements 

Of course, it’s not always work-related either. There can be underlying reasons why he’s more cranky and tired than usual too. Dr Fiona says vitamin and mineral deficiencies – particularly iron and vitamin D – hypothyroidism, and sleep apnoea can all impact sleep and, in turn, elevate stress.

Active Iron has created this first male-specific Iron with B-Complex Plus supplement, with clinically proven better absorption of iron sulfate. Iron Sulfate and Vitamins B1, B2, B3, B5, B6 and B12 help boost energy, whilst Vitamin B5 also contributes to mental performance. Active Iron & B Complex Plus also helps enhance muscle function and immunity. So win, win.

Another potential reason he’s getting testy? Testosterone, or rather, the lack of it. Dr Fiona says testosterone levels in men begin to decline in their mid-30s, causing a loss of energy and resilience, as well as some other irksome health problems that can cause stress, like erectile dysfunction and loss of libido.

How to end the cycle

Fortunately, you can break the cycle with a few lifestyle tweaks.

Excess alcohol can lead to anxiety and depression, Dr Fiona points out, so your first port of call may be encouraging your partner to skip some of the pints and take up other hobbies, like playing sports or enjoying the outdoors – at least until they have their stress back under control.

Bonus points for hobbies that get him moving. Exercise doesn’t just release endorphins – the body’s natural mood lifters – and decrease levels of stress hormones adrenal and cortisol, it’s shown to increase our emotional resilience to stress as well.

In other words? It increases our ability to cope mentally and emotionally with a crisis. Strength training, stretching, a brisk walk… they’ll all improve your partner’s ability to tolerate stress.

What else?

What else will help? Making relaxation a priority is key and L-Theanine may put your partner in a more relaxed frame of mind. This powerful amino acid calms the mind and is known for its potent anxiety and stress-relieving benefits.

As for the adrenal dysregulation that we talked about earlier? “The adrenal glands need Omega-3 fish oils and vitamin B complex for recovery. They can also benefit from adaptogens such as Ashwagandha and Ginseng,” says Fiona.

So, look out for supplements that contain these powerhouse ingredients.

And if you suspect a testosterone deficiency is at play? Fiona says you should encourage your partner to attend a dedicated hormone clinic or a Well Man clinic at their GP’s.

Mental Health

That’s the physical side of things covered, but stress is rarely just physical; it’s a mental ailment too and getting your other half to share what’s on his mind may be the trickiest part of all.

Toxic masculinity may tell the men in our lives that they must keep their problems hidden, but there’s a lot to be said for getting them to open up.

According to research, many men are in fact willing to discuss their mental health, they’re just waiting for the right conditions. A handy way to create this environment? Broach the topic of mental health while sitting next to your partner – as you would while driving for example – instead of sitting face to face.

This shoulder-to-shoulder approach can feel more natural, free-flowing, and less intimidating because they aren’t looking you straight in the eye.

Remember to ask plenty of open-ended questions – they’ll help you get to the root cause of your partner’s stress and find ways you can move forward together. Openly sharing your own struggles can act as a permission slip for your other half to tell you more about what’s stressing them out too.

Don’t forget to mind yourself through this process. Stress can be contagious, and it’s likely to have a knock-on effect if you and your partner live in close quarters. Up your own self-care and you’ll not only support your own mental health and wellbeing, but your partner’s as well.

Always consult with your doctor or pharmacist before beginning a new supplement, particularly if you are on medication or have an underlying health condition.

Meaghers Pharmacy is a leading pharmacy with 9 Dublin-based locations and a thriving online store at meaghers.ie. Speak to the Meaghers teams today for the best advice and support around health & wellness, skincare and beauty.