Healthy vs. unhealthy stress: what’s the difference?

We’re constantly told to reduce stress.  

But at the same time, stress is often what helps us meet important deadlines, prepare for big events, show up for responsibilities, and take action on things that matter to us.   

So... Which is it? Is stress something we should avoid, or is it something we need?  

The truth is a little more complicated than simply labeling stress as good or bad.  

Healthy stress is a normal part of life and is often connected to a short-term challenge or goal. It can help motivate us, focus our attention, and encourage us to solve everyday problems. 

While stress isn’t always pleasant, it isn’t necessarily harmful either. The difference often comes down to whether stress is motivating us to act on something, or if it’s overwhelming our ability to cope.  

When stress starts working against you 

Stress becomes unhealthy when it stops feeling temporary and manageable, and begins to impact our ability to function and overall well-being. For some, stress starts to feel less like, “I need to get this done,” and more like, “I need to get this done or something really bad is going to happen.”  

Stress and anxiety are normal protective responses. When we perceive a threat, our bodies naturally react by preparing us to respond. This response can be helpful in situations where we need to take action.  

The problem is that our bodies aren’t designed to stay in that heightened state of “fight or flight” long-term.  

When stress becomes constant, the body can remain in survival mode for longer periods. And over time, this can begin to affect your sleep, mood, memory, emotional regulation, relationships, and overall health.  

When left unregulated, stress that once helped us cope with challenges can eventually start making those challenges feel impossible to manage.  

Recognizing the warning signs  

One of the most important parts of managing stress is understanding your own baseline. 

What’re your normal energy levels? What does your usual mood look like? How much sleep do you usually get? How do you typically respond to everyday stressors?  

When stress begins to move beyond what feels manageable, there are often signs that something has shifted.  

Some common warning signs to watch for include: 

  • Difficulty sleeping or staying asleep  

  • Mood changes that feel different from your normal patterns  

  • Changes in energy levels 

  • Withdrawing from friends and family or activities you usually enjoy  

  • Feeling easily overwhelmed by tasks that normally feel manageable 

  • Noticing your usual coping strategies no longer seem to help  

These signs don’t necessarily mean something is wrong, but they can indicate that your stress levels may need more attention and support.  

How chronic stress impacts your mental health  

Everyone experiences stress differently. Personality, life circumstances, coping skills, and support systems all influence how much stress a person can manage.  

However, prolonged stress can take a significant toll on your mental health over time.  

Without the coping skills to manage ongoing stress, you may begin to feel unmotivated, hopeless, emotionally exhausted, or disconnected from others.  

Left unaddressed, chronic stress can contribute to burnout and symptoms of anxiety and depression, which is why recognizing signs of unhealthy stress early can be so important.  

Rebalancing your stress levels  

Since stress is a normal part of life, managing it doesn’t mean eliminating it entirely.  

Instead, stress management is about recognizing when stress is building beyond what you can comfortably carry and taking the steps to support yourself before it becomes too overwhelming.  

You can start with improving your emotional awareness and identifying the situations, thoughts, tasks, or triggers contributing to your stress levels.  

It can also be helpful to:  

  • Review whether your current coping strategies are still working  

  • Practice self-compassion instead of pushing through exhaustion 

  • Make time for physical activity and activities that help you recharge  

  • Build supportive relationships and reach out when you need help 

  • Maintain routines around sleep, meals, and daily self-care  

  • Set healthy and realistic boundaries at work, school, or in relationships 

 

Sometimes, the most helpful place to start is with the basics. The right amount of sleep, movement, healthy food, and fresh air can create a stronger foundation for managing stress when challenges arise.  

You don’t have to manage it alone  

Many stressful situations involve uncertainty, worrying about whether you’ll be able to handle what comes next.  

When we take the time to slow down, get curious about what we’re feeling, evaluate our concerns more realistically, and remind ourselves of our ability to cope, we can help reduce the power stress can have over us. 

If stress has started to impact your overall well-being, and the coping strategies you once relied on aren’t effective anymore, counselling can help you build new tools.  

A mental health professional can help you identify stressors, strengthen emotional awareness, and develop coping skills for managing challenges in healthier and more sustainable ways.  

You never have to wait until stress becomes unmanageable to seek additional support.  

Information for this blog was provided by registered social workers, Kyle Ho and Fiona Schick, and registered psychologist, Lisa McIsaac. Learn more about our counsellors. 

adminstress, anxiety, depression