In today’s society, many things can be a source of stress. So how can you limit the impacts of stress on your physical and mental health?
The mental health of Canadians is now three times poorer than it was prior to the pandemic, as reported by the Canadian Mental Health Association. Statistics Canada estimates that 1 in 4 Canadian adults experienced severe symptoms of depression, anxiety or PTSD in 2023.
Photo: Adam Tadros / Canadian Red Cross
Stress is a reaction to change or to situations that we perceive to be threatening. It can be associated with positive experiences (marriage, a birth, etc.) or negative experiences (financial worries, job loss, death of a loved one, etc.).
It’s important to recognize that the way you feel about a situation plays an important role in triggering stress. A situation that is stressful for one person might not be for another, and vice versa. The causes and intensity of stress involve some individual variability.
Continued stress can lead to other problems, such as depression, anxiety, or burnout. Good stress management improves your quality of life and mental health.
A report from the Inaugural Canadian Stress Research Summit points out how chronic stress can harm not only your mental health, but also your physical health. It shows that ongoing or repeated stress can lead to a higher chance of developing various neurological, psychological, and physical issues throughout life.
Since stress is a matter of perception, it can be beneficial to work on the way you view things and learn tools and strategies to help navigate different situations. By accepting that it isn’t always possible to control some aspects of these situations, you can focus on taking concrete action. Help from a health care provider may be useful to reframe the way you see stressful situations.
To build practical coping skills and learn how to support others, explore our Psychological First Aid courses, or visit our Which PFA Course Is Right for Me? Guide to find the best option for you.
Stress is a part of life and is a normal reaction to change. To limit the harmful effects of stress on your mental or physical health, it’s important to learn to live a healthy lifestyle, and if needed to not hesitate to ask loved ones or health professionals for help.
Learning how to recognize stress symptoms early and apply practical stress management techniques can protect your mental health and improve your overall quality of life.
If you’d like structured guidance, our Psychological First Aid training programs provide practical tools grounded in trauma-informed best practices.
This article is based on the standards of the Canadian Red Cross Psychological First Aid Program. It is intended for informational purposes only and is not a substitute for first aid training. The Canadian Red Cross trains around 960,000 Canadians each year in first aid and safety programs, regularly updating its content to reflect regulatory changes and standards reviews.
The mental health of Canadians is now three times poorer than it was prior to the pandemic, as reported by the Canadian Mental Health Association. Statistics Canada estimates that 1 in 4 Canadian adults experienced severe symptoms of depression, anxiety or PTSD in 2023.
Photo: Adam Tadros / Canadian Red Cross
What is Stress?
Stress is a reaction to change or to situations that we perceive to be threatening. It can be associated with positive experiences (marriage, a birth, etc.) or negative experiences (financial worries, job loss, death of a loved one, etc.).It’s important to recognize that the way you feel about a situation plays an important role in triggering stress. A situation that is stressful for one person might not be for another, and vice versa. The causes and intensity of stress involve some individual variability.
How Does Stress Affect Mental Health?
Stress has a psychological impact that can manifest as irritability or aggression, a feeling of loss of control, insomnia, fatigue or exhaustion, sadness or tears, concentration or memory problems, or more.Continued stress can lead to other problems, such as depression, anxiety, or burnout. Good stress management improves your quality of life and mental health.
Look For Common Symptoms of Stress
Based on the Psychological First Aid (PFA) program by the Canadian Red Cross, the common signs of psychological stress include:
- Physical: Sleep problems or insomnia, headaches, tiredness, fatigue, stomach aches.
- Mental: Difficulty concentrating, memory issues, lack of focus.
- Emotional: Irritability or mood changes, anxiety or excessive worry, emotional exhaustion, feeling overwhelmed or out of control, sadness.
- Spiritual: Loss of meaning or faith.
- Behavioural: Risk-taking, substance use, recklessness.
- Interpersonal: Withdrawing from others, conflict with others, isolation.
How Does Stress Affect Physical Health?
A report from the Inaugural Canadian Stress Research Summit points out how chronic stress can harm not only your mental health, but also your physical health. It shows that ongoing or repeated stress can lead to a higher chance of developing various neurological, psychological, and physical issues throughout life.
Physical Effects of Chronic Stress
Our body activates a long-term stress response when we experience prolonged or continuous stress, also called fight-or-fight response. Over time, this may contribute to:
- Increased blood pressure
- Headaches or migraines
- Muscle tension (back pain, neck pain, etc.)
- Digestive issues (diarrhea, heartburn, stomach ulcers, etc.)
- Weakened immune function
- Increased risk of heart disease
How Can I Better Manage My Stress?
The first step in managing stress is finding its cause. Once you have that information in hand, you can look for ways to reduce it. For example, you could end a relationship that brings you more stress than joy or delegate some tasks to your colleagues.Since stress is a matter of perception, it can be beneficial to work on the way you view things and learn tools and strategies to help navigate different situations. By accepting that it isn’t always possible to control some aspects of these situations, you can focus on taking concrete action. Help from a health care provider may be useful to reframe the way you see stressful situations.
Listen To Yourself
Be mindful of your emotions. Recognize your feelings and refrain from making assumptions. Reflect on these questions:
- Am I tired even though I’ve had enough sleep?
- Am I easily irritated by other people?
- Do I feel increasingly critical, cynical, or disengaged?
To build practical coping skills and learn how to support others, explore our Psychological First Aid courses, or visit our Which PFA Course Is Right for Me? Guide to find the best option for you.
What Are Some Effective Stress Management Techniques?
To keep your stress in check, it can also be useful to participate in activities or try relaxation techniques. Here are some examples of activities and techniques that have been proven effective.
- Hobbies: Discover a new pastime or take part in an activity that you enjoy.
- Physical activity: It has countless benefits for your health and wellbeing that go beyond better stress management. Aerobic exercise can reduce stress hormones and improve mood regulation.
- Mindfulness and meditation: Mindfulness practices and meditation support coping with stress and improving focus, including relaxation exercises. Visualization techniques tap into your ability to form positive mental images.
- Deep breathing exercises: Controlled breathing activates the parasympathetic nervous system and reduces mental stress.
- Journaling: Writing about stressors can improve emotional processing and coping skills.
- Limiting screen time: Reducing digital overload may help decrease mental fatigue and anxiety.
- Social connection: Positive interactions can stimulate oxytocin; a hormone associated with bonding and stress relief.
Where Can You Find Support to Cope with Stress?
Stress management doesn't have to be a solo journey. You have many options, and here are some that you might not have considered yet:
- Self: Actions you take on your own to manage stress include going for a walk, practicing mindfulness, or taking time to rest. Refer to the stress management techniques mentioned earlier in this article.
- Relationships: Share your feelings with people you have a supportive connection with, such as friends, family, mentors, colleagues, or elders.
- Community: Get involved with your workplace, volunteer organizations, neighborhood, or local clubs.
- Culture & Society: Find support through traditions, faith, or community services.
- Protective Services & Professional Care: Crisis or support lines, mental health professionals.
Stress is a part of life and is a normal reaction to change. To limit the harmful effects of stress on your mental or physical health, it’s important to learn to live a healthy lifestyle, and if needed to not hesitate to ask loved ones or health professionals for help.
Learning how to recognize stress symptoms early and apply practical stress management techniques can protect your mental health and improve your overall quality of life.
If you’d like structured guidance, our Psychological First Aid training programs provide practical tools grounded in trauma-informed best practices.
This article is based on the standards of the Canadian Red Cross Psychological First Aid Program. It is intended for informational purposes only and is not a substitute for first aid training. The Canadian Red Cross trains around 960,000 Canadians each year in first aid and safety programs, regularly updating its content to reflect regulatory changes and standards reviews.
