How to Lower Stress: Be Kind to Your Mind
How to Lower Stress: Be Kind to Your Mind
Learn how to lower stress, understand what’s behind it and explore mental health support options that fit your life
How often do you feel stressed, every day, occasionally, or only during major life moments? Statistics Canada reports that about 21% of Canadians aged 12 and over feel “quite a bit” or “extremely” stressed most days.
Stress can come from major life changes, like getting married, having a baby, or starting a new job. It can also come from everyday frustrations like burning your toast, getting stuck in traffic, or having your computer freeze right before you save your work.
Everyone experiences stress differently. Learning what causes your stress, and how it affects you, is an important step toward protecting your health and overall wellbeing.
How stress affects your health
Stress can lead to stomach aches, trouble sleeping, and feelings of low mood or depression. It can also cause unhealthy habits, such as smoking, drinking too much alcohol, or eating poorly.
Over time, ongoing stress can raise your risk of serious health problems, including heart disease, stroke, high blood pressure, and issues with your immune or circulatory system.
Good stress vs. bad stress
Not all stress is harmful. Short-term stress can give you energy and focus, like when you win a game, go on vacation, or prepare for a big presentation.
Longer-lasting stress, such as ongoing worries about money, job loss, or illness, can take a toll on both your body and mind if they are not addressed.
How to lower stress
Small, everyday changes can make a meaningful difference in how you manage stress.
Identify the problem
Think about what is causing your stress, whether it’s your job, a relationship, or something else. Understanding your stress triggers is the first step towards change.
Note: The Centre for Addiction and Mental Health (CAMH) notes that stress is often linked to work, finances, family responsibilities, and relationship challenge
How to lower stress
Small, everyday changes can make a meaningful difference in how you manage stress.
Identify the problem
Think about what is causing your stress, whether it’s your job, a relationship, or something else. Understanding your stress triggers is the first step towards change.
Note: The Centre for Addiction and Mental Health (CAMH) notes that stress is often linked to work, finances, family responsibilities, and relationship challenge
Take action where you can
Depending on the cause, this might mean talking with your manager, a health professional, or a financial counsellor. Taking action can help reduce the pressure you feel.
Connect with others
Sharing your feelings with someone you trust, such as a friend, family member, or coworker, can help you feel supported and may lead to helpful ideas.
Move your body
Physical activity is one of the best ways to release tension. Walking, cycling, or stretching each day can improve mood and energy levels.
Pause, breathe and reflect
Relaxation techniques like meditation or relaxing different muscle groups can calm your mind and help your body release physical tension.
Disconnect from technology
You don’t need to be available all the time. Try unplugging from screens for at least an hour each day and give yourself space to rest and reset.
Take a mental break
Hobbies, reading, or sports can give your mind time to reset. Stepping away from stress often helps you see problems more clearly.
Be gentle with yourself
Stress can lead to negative thinking. Try to stay positive, flexible, realistic and focus on what you can change.
Practice self-care
Make time for activities that bring you joy, peace, and balance.
While self‑care strategies can help, there may be times when additional support makes a real difference.
Mental health support options
Your personal benefit plan may include mental health services. Many plans include coverage for counselling with a licensed professional, either online or in person.
To learn what services are available to you, check your benefit plan booklet or talk to your human resources representative.
If you’re a Medavie Blue Cross member, you can visit our mental health resources page for direct access to support.
Through Connected Care, our digital health and wellness hub, members can connect with mental health professionals for one-on-one counselling or engage in guided Internet-Based Cognitive Behaviour Therapy (iCBT) programs at their own pace.
While self‑care strategies can help, there may be times when additional support makes a real difference.
Mental health support options
Your personal benefit plan may include mental health services. Many plans include coverage for counselling with a licensed professional, either online or in person.
To learn what services are available to you, check your benefit plan booklet or talk to your human resources representative.
If you’re a Medavie Blue Cross member, you can visit our mental health resources page for direct access to support.
Through Connected Care, our digital health and wellness hub, members can connect with mental health professionals for one-on-one counselling or engage in guided Internet-Based Cognitive Behaviour Therapy (iCBT) programs at their own pace.
MindBeacon
Flexible mental health support to help you manage stress and build resilience.
- Guided cognitive behavioural therapy (CBT): A personalized online program with guidance from a licensed therapist, no appointments needed.
- Live Online Therapy: One-on-one therapy through secure video or phone sessions to support concerns such as stress, anxiety, depression, relationship issues, and more.
Mindfulness App
Guided meditation programs to reduce stress, improve sleep, manage emotions, and build mindfulness skills.
ADHD assessment and treatment
Accessible evaluation and ongoing care for adults and children. A trained nurse practitioner provides a full assessment, diagnosis if needed, and a personalized treatment plan. Follow-up visits help adjust care as needed.
Employee and Family Assistance Program (InConfidence)
This secure and confidential program offers support for you and your immediate family members, including:
- 24/7 crisis support
- In-person (where applicable), video, or phone counselling, with appointments available as soon as 24-72 hours
- Legal and financial consultations
- Life, health and career coaching
- Online resources on a wide variety of topics
Services are available online or by phone, at no extra cost.
Learn more >>
Looking for support?
With Connected Care, you can access professional mental health support in a way that fits your life.
If you are having thoughts of suicide or self‑harm, call 911 or go to your local emergency room right away. You can also contact the Suicide Crisis Helpline by calling or texting 9‑8‑8 for a safe, confidential space to talk, 24 hours a day, every day of the year.
Sources:
- Statistics Canada - Canadian Community Health Survey, 2022
- Centre for Addiction and Mental Health (CAMH)
Posted by Medavie Blue Cross on May 12, 2026
Medavie Blue Cross is a premier all-in-one carrier that provides health, dental, travel, life and disability benefits and administers federal and provincial government-sponsored health programs. Together with Medavie Health Services, we are part of Medavie, a health solutions partner committed to improving the wellbeing of Canadians. We are in the...