Stress is a part of everyday life—but it doesn’t have to control your life.
This Stress Awareness Month, we’re focusing on the real impact of stress—especially on women, newcomers, and racialized individuals—and sharing simple, practical ways to protect your mental well-being. Whether you’re feeling overwhelmed or just need a moment to reset, support is available and you are not alone.
Stress is more common than many people realize. According to national data, 1 in 4 Canadians experience high daily stress. For some groups, the numbers are even more alarming:
1. Newcomers and immigrants often face higher levels of stress due to underemployment, cultural barriers, and navigating a new environment.
2. Women, particularly working mothers, report higher levels of stress than men—50% say they experience “high” or “very high” daily stress.
3. Despite the need, only 1 in 3 Canadians who require mental health support actually receive it. These numbers are even lower for immigrant and refugee communities.
Stress isn’t just “in your head.” When left unaddressed, chronic stress can lead to anxiety, depression, burnout, and long-term physical health problems. And the effects are not distributed equally; racialized communities and women are disproportionately affected.
Stress can be triggered by many factors—some external, some internal. Here are some of the top reported sources:
Work-related pressures: Many newcomers face underemployment, often working jobs below their qualifications due to language barriers or lack of "Canadian experience." This can be demoralizing and financially straining, especially when paired with job insecurity. The constant worry about losing work or not being able to find better opportunities creates ongoing stress.
Financial challenges and the rising cost of living: It’s no secret that the cost of living in Canada has skyrocketed. From housing and groceries to childcare and transportation, many families are stretched thin—living paycheque to paycheque, with little room for emergencies. Financial stress impacts every aspect of life, from health decisions to family relationships.
Personal health or the health of a loved one: Managing a health condition—your own or a loved one’s—can be physically draining and emotionally heavy. Long wait times, medical costs, and fear of bad news only add to the stress. Caregivers often carry this burden silently, prioritizing others while neglecting their own well-being
Unsafe or abusive relationships: Being in an abusive relationship—emotionally, physically, or financially—can leave someone feeling trapped and anxious. Many people, especially women and newcomers, may fear judgment, isolation, or losing their immigration status if they seek help. The constant tension and fear can deeply impact a person’s mental and emotional health.
Navigating personal safety or discrimination: Racialized individuals and newcomers often experience discrimination or microaggressions that make them feel unsafe or unwelcome. This stress is ongoing and often invisible, but it can deeply affect confidence, mental health, and a sense of belonging. Feeling like you always have to “prove yourself” is exhausting.
Stress doesn’t just feel bad—it affects every part of our being. Stress can affect each person in different ways. It can affect us either mentally, emotionally, physically or socially. More often than not, stress can impact us in multiple different ways. Some common signs include:
• Trouble focusing or racing thoughts
• Mood swings or irritability
• Headaches, fatigue, or stomach issues
• Changes in appetite or sleep patterns
• Feeling anxious, low, or constantly overwhelmed
• Withdrawing from relationships or avoiding social interactions
If this sounds familiar, you’re not alone—and there is support.
Managing stress doesn’t have to be complicated. Small, intentional actions can help ease the burden—especially when life feels heavy or uncertain. Here are a few ways to begin caring for your mental and emotional well-being:
Talk it out: Speak with a trusted friend, family member, or professional. Whether you’re adjusting to a new culture or juggling multiple roles, talking openly can bring relief and validation. You don’t have to carry everything alone.
Move your body: Try walking, yoga, or any physical activity you enjoy. Regular movement helps release built-up tension and can improve both mental and physical health—especially if your day-to-day is filled with sitting, caregiving, or survival mode.
Explore creative outlets: Art, music, or writing can be powerful tools for expression. Creative outlets allow you to process emotions without needing the “right words,” especially if you’re feeling overwhelmed, unheard, or unsure where to begin.
Practice mindfulness: Breathing techniques and grounding exercises work wonders. These practices help bring you back to the present moment—something especially helpful when your mind is racing with worry, responsibility, or fear.
Get outside: Time in nature can be incredibly calming and restorative. Whether it’s a walk around the block or sitting near a window with sunlight, connecting with the outdoors—even briefly—can lift your mood and shift your perspective.
Journal your thoughts: Writing things down helps make sense of what you’re feeling. Journaling can be especially helpful when you're navigating change, culture shock, or difficult emotions that are hard to express out loud.
At Nisa Foundation, we believe that mental health care should be accessible to all. That’s why we offer five free online mental health counselling sessions to help individuals navigate short-term challenges and explore workable solutions.
Whether you’re feeling overwhelmed, stuck, or just need someone to talk to—we’re here.
Let’s break the silence around stress. Let’s support one another. Let’s prioritize our mental well-being—this month and every month.
To learn more about our free counselling program or to book a session, visit www.nisafoundation.ca/nisamentalhealth
You are not alone. You are supported. You are worthy of care.
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