How to build a healthier relationship with stress

April 22, 2026 | 3 min read

Stress gets a bad rap – understandably. Chronic stress has been linked to increased risk of mental and physical health issues, including early cardiovascular disease¹,  weakened immune systems, and exacerbating chronic illnesses such as diabetes and cancer².

And as recent research shows, many Canadians are feeling more stressed out, more often. According to a February 2025 report from Mental Health Research Canada, 42 per cent of Canadians reported increased levels of stress from the month prior, primarily driven by the rising cost of living³. The Canadian Men’s Health Foundation⁴ found that 64 per cent of Canadian men aged 19 and older reported moderate-to-high levels of stress last year, up four per cent from the year before; and a Leger Healthcare study⁵ reported that a whopping 74 per cent of 18 to 34 year-olds reported feeling stress and anxiety.

These statistics, while concerning, don’t come as a huge surprise — stress is an inescapable part of modern life. But some experts argue that stress shouldn't always be viewed as the villain. In fact, stress can have positive outcomes — and with the right strategies, it can be a part of building long-term resilience.

“Stress, in and of itself, isn’t the issue,” says Dr. Claire Harrigan, psychiatrist with Cleveland Clinic Canada, which is the medical director for Manulife Canada’s Group Benefits. “It’s really about reframing what stress is and learning how we can use it to benefit ourselves.”

So, how do we reduce the harmful impacts of stress while boosting the positive ones? Dr. Harrigan says it starts with understanding the difference between good and bad stress.

In the right doses, stress can help you cope with life’s challenges. Moderate stress has even been linked to increased cognitive function⁶ and greater resilience. Dr. Harrigan says the challenge is that many people don’t recognize when everyday pressure shifts from being helpful to harmful — and how to stop stress from snowballing.

A useful tool to recognize the difference is the stress-response curve, says Dr. Harrigan. On this curve, too little stress leads to boredom, apathy, and low motivation — while too much stress can cause anxiety, sleep disruption, and, in the long term, even burnout. The optimal stress zone occurs when our abilities are challenged, but overcoming these challenges is still within our range of capabilities. People who play competitive sports at a high level often experience this zone, including sharpened concentration and focus, mental agility, and an internal drive to achieve success.

"Maintaining a balance between too much and too little stress is the key to long-term better heath,” says Karen Cutler, vice-president, head of underwriting and chief underwriter for Individual Insurance at Manulife Canada. 

A recent Ipsos survey, however, showed that the scales lean towards “too much stress” for the majority of Canadians. Sixty-one per cent reported⁷ that they felt stressed to the point where it affects their daily lives.

And when stress becomes chronic, keeping you in fight-or-flight mode with little relief, it can contribute to significant physical health issues. Dr. Harrigan says that in the longer term, chronic stress can be related to the development of heart disease, high blood pressure, diabetes and impaired immune function. From a mental health perspective, it can place someone at increased risk of developing anxiety, mood, or substance use disorders. One Finnish study⁸ even linked prolonged, high levels of stress to a decrease in lifespan by 2.8 years.

Chronic stress can also lead to burnout, which most commonly manifests as an absence of motivation and interest, Dr. Harrigan says. “The individual is just completely depleted of drive, energy or effort.” Burnout triggers inflammation in the body, which can, even temporarily, shrink the part of the brain⁹ that handles learning and memory, leading to brain fog or issues with problem-solving. This state is an extreme reaction to chronic stress, and recovery (both mentally and physically) can be difficult.

“Stress builds up differently for different people, so warning signs will vary,” says Dr. Harrigan. Some people pay less attention to their hygiene or the cleanliness of their surroundings, while others become irritable or impatient over minor triggers.

Whatever your individual signs are, Dr. Harrigan says it’s important to be proactive if you notice that you aren’t bouncing back from stress as quickly as you normally do. Adopting healthy coping strategies can help keep chronic stress under control. “Exercise is a great place to start,” she says. “Moving your body releases endorphins, which are the brain’s feel-good neurotransmitters.” Those beta-endorphins¹⁰, enhance feelings of well-being, reduce pain, and can counteract the body’s stress response by lowering your heart rate.

Combining exercise with being outdoors is an excellent way to maximize your stress management.  Research shows¹¹ that spending as little as 20 minutes outside three days per week can significantly reduce stress. (This research underpins PaRX¹², an initiative of the BC Parks Foundation supported by Manulife Canada, that enables healthcare professionals to prescribe time in nature as a simple way to help reduce stress and support overall well-being and longevity.)

Starting these healthy habits proactively is usually the best option, but that can be half the battle, especially if your stress is reaching the level of burnout. “That’s the biggest challenge I think people face, especially with long-term stress,” says Cutler. It’s why Manulife has invested in programs like Manulife Vitality, Cutler says, which is designed to encourage building healthy habits and tracking important information like biometrics, physical activity, and sleep.  

For those who feel that their stress can’t be managed by lifestyle changes, reaching out to a mental health professional or counselling service is a good option. Speaking with a mental health clinician can help you reframe challenges, establish healthy interpersonal boundaries, and further develop coping strategies.

“Don't put it off,” says Dr. Harrigan. “The sooner that you can proactively address the symptoms and put supports in place, the better.”

Many workplaces offer Employee and Family Assistance Programs (EFAPs) that make it easier to access care and resources in a confidential setting.

Gathering with others and leaning on your social circle is also one of the strongest strategies for reducing stress, says Dr. Harrigan. “Nurturing connections with others and seeking out opportunities to engage in shared activities can help to counter the negative effects that stress can have on our physical and mental health.”

Ultimately, stress is an unavoidable part of modern life and, while many Canadians report feeling its impact on their daily lives, Dr. Harrigan says it’s important to remember that stress doesn’t have to control you.

“Talking about stress, and how it’s affecting us can normalize that everyone experiences difficulties from time to time,” she says. “Reaching out and asking for more formal support or access to mental health resources can be a great first step, because there are so many professionals who are trained and want to help.”

This story was originally published in CBC on March 16, 2026.

The information in this article is not to be relied on for medical advice for specific situations. Individual circumstances may vary. Always speak to a medical professional for medical advice.

Cleveland Clinic Canada
Manulife is proud to have Cleveland Clinic Canada on board as Medical Director for our Group Benefits operations. Cleveland Clinic Canada has a wealth of global healthcare expertise and shares our goal to help Canadians live longer, healthier, and better lives. Cleveland Clinic is a nonprofit organization that has been at the forefront of modern medicine since 1921. In recent years, Cleveland Clinic has worked with progressive companies in Canada and around the world to prioritize the health and well-being of their employees, customers, and communities.

PaRx (A Prescription for Nature)
PaRx is Canada’s national nature prescription program, an initiative of BC Parks Foundation. Learn more at parkprescriptions.ca. With Manulife’s support, more patients across Canada can gain access to free visits to select parks and conservation areas, making it easier to integrate nature into daily life.