Using Cannabis for Stress?

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Cannabis is often used to cope with stress, anxiety, sleep, or academics — but short-term relief can come with long-term consequences. This campaign explores healthier ways forward.


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Why do we choose cannabis?

People use cannabis for lots of different reasons. For many, it can feel like a way to unwind, handle stress, improve sleep, or cope with tough emotions. Research shows that using cannabis to cope—especially with stress or negative feelings—is one of the most common reasons people use it.


At the same time, studies also find that when cannabis becomes a main tool for coping, it can increase the chances of using more often or experiencing cannabis‑related problems.


Learn more about how frequent and/or long-term cannabis use can have an impact on your wellbeing by exploring the stories below.

Disclaimer

The only guaranteed way to avoid the harms associated with cannabis use is to choose not to use it. If you do decide to use cannabis, you can reduce your risk by following the safer tips guidelines and developing healthier coping strategies.

MISSION SELECT

CHOOSE YOUR CHARACTER

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Cannabis + Sleep


Cannabis may help you fall asleep faster, but frequent use can disrupt natural sleep cycles and reduce restorative rest. Learn how cannabis affects sleep — and what works better.


Select Andre
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Cannabis + Dependency


Frequent or high-THC use can lead to cannabis use disorder, making it harder to cut back even when you want to. Learn about cannabis, dependence, and safer use strategies.


Select Zoey
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Cannabis + Academics


Cannabis can affect attention, motivation, and memory — especially with regular use during the school year. Learn how cannabis can impact learning — and how to protect your focus.


Select Jordan
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Cannabis + Mental Health


Cannabis can feel calming in the moment, but for many people it can increase anxiety, panic, or low mood over time. Learn how cannabis affects mental health — and what helps long-term.


Select Owen
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Cannabis + Social Life


Using cannabis to feel included can sometimes lead to isolation or reliance on substances for social comfort. Learn how to build belonging without losing yourself.


Select Emma
Character icon for Talia

Cannabis + Stress


Using cannabis to manage stress can block the development of skills that help you cope and recover under pressure. Learn how cannabis interacts with stress — and healthier ways to unwind.


Select Talia

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Cannabis + Sleep

MEET ANDRE

Andre started using cannabis at night to fall asleep, especially during stressful semesters when their mind wouldn’t shut off. At first, it seemed to help — they’d drift off faster and thought it was the only thing that worked. But over time, Andre noticed they were sleeping less deeply and waking up groggy. After learning that cannabis can sometimes disrupt longterm sleep quality, Andre decided to try healthier sleep habits instead. Now they use a calming bedtime routine, reduce screen time, and practice relaxation techniques — and they’re finally getting the real rest they were hoping for.

Did you know that frequently or long-term cannabis use may fragment sleep or reduce restorative stages, which can leave people feeling groggy over time.


Chronic daily cannabis use can be associated with more nighttime awakenings, reduced sleep efficiency, and fragmented sleep compared to nonusers. This means sleep is less restorative, which can contribute to next day tiredness or grogginess. [48]


  • Why this happens

    Longterm cannabis use can interfere with the brain’s natural sleep regulation system. At first, THC may help someone fall asleep, but with ongoing use, the brain adjusts and becomes less responsive to it. When this happens, THC stops working as well for sleep and can lead to more disrupted, less steady sleep over time. [48]

  • Healthier Ways to a Good Night's Sleep

    Establish a Consistent Sleep Routine; Go to bed and wake up at the same time every day, even on weekends. This will help to regulate your internal clock and makes falling asleep easier.    


    Create a Calming Wind Down Routine; Try relaxing activities 30–60 minutes before bed:        

    • Light stretching or yoga 
    • Reading something low stimulating (paper book rather than on a screen) 
    • Listening to calming music 

    Practice Grounding or Mindfulness

    These techniques help settle the mind and shift out of stress mode.    


    Reduce Screen Time Before Bed; Avoid phones, laptops, and TVs for at least 30 minutes before sleeping, because blue light from devices can interfere with your body’s natural sleep signals.
       

    Build a Sleep Friendly Environment;        

    • Keep the room cool, dark, and quiet. 
    • Consider blackout curtains or a white noise machine. 
    • Reserve your bed for sleep (and intimacy), not work or scrolling. 

    Be Mindful of Caffeine and Energy Drinks; Avoid caffeinated drinks at least 6 hours before bed. Be mindful of caffeine in products other than coffee, such as teas, sodas, pre-workout drinks, and chocolate.    
       

Cannabis + Dependency

MEET ZOEY

Zara began using cannabis to unwind after long days, and over time it became part of their daily routine. What started as occasional use slowly turned into something they felt they needed just to feel normal. Zara noticed they were relying on cannabis more than they wanted to, and it was affecting their motivation and mood. Realizing this wasn’t the direction they wanted for themselves, Zara reached out for support and began building healthier habits. Now, they’re working toward balance and learning to cope without depending on cannabis. 

Regular or near daily cannabis use can lead to dependence, clinically referred to as Cannabis Use Disorder (CUD)—signs include needing more to get the same effect (tolerance) and finding it hard to cut down even when use causes problems. [27]


Among people who use cannabis, about 1 in 5 may develop CUD, with higher risk for those who start young, use frequently, or prefer high THC products. [35]


When cutting back or stopping, many regular users experience withdrawal symptoms like irritability, sleep difficulty, low mood, appetite changes, or cravings, which can make quitting harder. [4]



  • Why this happens

    Over time, THC repeatedly stimulates the brain’s cannabis receptors (CB1 receptors), which normally help control mood, stress, and motivation. With frequent use, the brain starts to adapt to this extra stimulation — meaning cannabis has a weaker effect and the person may need more to feel the same result (tolerance). [17]

  • Healthier Ways to Reduce your Risk of Dependency

    Avoid using cannabis daily or near daily; Frequent use is one of the strongest predictors of developing CUD. Using less often—especially not daily—significantly reduces risk.


    Delay starting cannabis use; People who begin using cannabis in their teens have a much higher chance of developing CUD later. Starting at an older age reduces risk.


    Choose lower THC products (if using); High potency products are linked with greater likelihood of dependence, withdrawal, and mental health impacts. Using lower THC products reduces these risks. [32]


    Avoid mixing cannabis with alcohol or other substances; Mixing cannabis with other substances is linked to greater negative consequences, more intense withdrawal, and higher risk of dependency.


    Avoid using cannabis to cope with stress or emotions; Using cannabis for coping is strongly associated with developing CUD. [25]


    Learn more about how to Build non-cannabis coping skills at each of these links:    


    Set personal limits and/or take regular tolerance breaks; Taking breaks—days, weeks, or months without use—prevents tolerance and helps you stay aware of your relationship with cannabis. Tolerance is a core risk factor for dependence. [17]


    Recognize early warning signs; Health Canada lists early indicators of problematic cannabis use such as using more than intended, trouble cutting down, or continuing to use even when it causes problems. Catching these signs early helps prevent CUD. Click here to learn the warning signs.


    Reach out for support early if use feels hard to control; Seeking support from a health professional, peer worker, or counselor can help prevent early concerns from turning into a dependency issue. Click here to view more resources for support.

MEET JORDAN

Jordan started using cannabis because they heard it could help with focus, especially during long study sessions. At first, it felt like it made schoolwork more bearable, but soon Jordan noticed they were actually getting more distracted, forgetting details, and taking longer to finish assignments. Realizing it wasn’t helping the way they hoped, Jordan decided to switch to healthier focus strategies — things like taking breaks, planning study blocks, and reaching out for academic support. Now, Jordan feels clearer, more productive, and more confident without relying on cannabis to concentrate. 

Cannabis + Academics

Some people use cannabis while studying because they feel it helps them focus, stay engaged, or make tasks seem more manageable. [19] However, research consistently finds that cannabis—especially THC—can impair attention, working memory, and processing speed, which are key skills for learning and academic performance. [9, 44]


Heavy or frequent cannabis use has also been linked to differences in how the brain works during working memory tasks, which can get in the way of concentration and school performance. [24]


  • Why this happens

    Your brain has a natural signaling system that helps fine-tune things like mood, stress response, and how active or quiet certain brain circuits are. THC "fits" into that system and pushes it harder than your natural signals do. [9, 18]


    THC acts like a strong "dimmer switch" on brain circuits—sometimes turning down the very circuits you need for studying.

  • Healthier Ways to Achieve Academic Success

    Study in short bursts; Instead of long cramming sessions, try 25–30 minutes of focus followed by a 5-minute break. It keeps your brain fresh and helps you stay on track.


    Set small goals; Break big assignments into smaller steps (e.g., "read 3 pages," "outline intro"). Checking off small tasks builds motivation.


    Make studying active; Do not just reread notes — quiz yourself, explain the material out loud, or teach it to a friend. Your brain remembers more when you use the information.


    Cut out distractions; Put your phone on do not disturb, use website blockers, or study in a quiet place. The fewer distractions, the easier it is to stay focused.


    Move your body; Stretch, walk, or do a quick shake-out every 30–45 minutes. Even a little movement boosts your energy and helps you think more clearly.


    Try background noise; If silence is not your vibe, try white noise, calm music, or nature sounds. These can help block distractions and keep you focused.


    Reach Out for Support; Reach out for academic support at your campus: 

Cannabis + Mental Health

MEET OWEN

Owen used to rely on cannabis to cope with his anxiety, thinking it helped him relax. But over time he realized it was actually making his anxiety worse. Wanting to feel more in control, he switched to healthier coping strategies — like walking, breathing exercises, and talking to supports — and now feels more grounded without needing cannabis to manage stress. 

For some, cannabis can feel like a quick escape from worry, tension, or overwhelming situations, and many people report using it “in the moment” to manage anxiety related stress.



But research also shows important downsides: higher THC products and frequent use are linked to increased anxiety, a greater risk of cannabis use disorder (dependence), and other mental health harms, such as psychotic like experiences. The risk of cannabis triggering psychosis or schizophrenia appears stronger in people with a personal or family history, or with other markers of genetic vulnerability. [29]


Bottom line is what feels helpful right now can, for some, worsen anxiety over time and raise the risk of mental health problems—especially with high THC products or frequent use.

  • Why this happens

    Regular cannabis use can interfere with the brain’s dopamine system, which plays a key role in mood and motivation, leading to lower mood, reduced motivation, and increased emotional vulnerability. [27]


    For those people born with a higher risk of psychosis because it runs in their family. Their brain is already more sensitive to things that affect thinking, perception, and stress. When someone with this vulnerability uses cannabis — especially strong, high THC products or uses it every day — the THC can overstimulate parts of the brain involved in thoughts, emotions, and reality testing pushing the brain past a tipping point and triggering psychotic symptoms or even a psychotic disorder like schizophrenia. [41]

  • Healthier Ways to Manage Mental Health

    Movement or light exercise; Even a short walk, stretching, yoga, or dancing helps release tension and boost mood.    


    Breathing exercises; Slow, deep breathing or box breathing can calm the body’s stress response.    


    Emotional & Mental Strategies    


    Journaling; Writing down worries or frustrations helps organize thoughts and reduce mental load.


    Reframing thoughts; Shifting from "I can’t handle this" to "I can take this one step at a time" can reduce stress intensity.


    Mindfulness or grounding; Noticing sensations, sounds, or your surroundings brings you back to the present moment.        


    Build Healthy Sleep Habits; Sleep has a major impact on stress, concentration, and emotional balance. Try:    

    • consistent sleep times
    • limiting screens before bed
    • relaxing routines (stretching, warm shower, calming music)

      Pick Activities That Bring Calm    

    • art
    • journaling
    • music
    • reading
    • cooking
    • These can offer healthy distraction and emotional release without harming mental health long-term.

    Break Tasks into Smaller Pieces; Overwhelm can make people want to “numb out.” Breaking tasks into smaller, doable steps helps you regain control and reduce anxiety.


    Reach Out to Professional Support Early; Counselors, therapists, nurses, or student mental health services can help you:    

    • build coping strategies
    • work through anxiety or depression
    • understand how substances affect mood

    Support early is protective and can prevent things from getting worse. 



    How do I know when I need professional support? Is cannabis getting in the way of living your life? Click here to learn the warning signs.  

Cannabis + Social Life

MEET EMMA

Emma started using cannabis mainly because it was what their friend group did whenever they hung out. It felt easier to join in than to be the only one saying no. Over time, though, Emma realized they were using cannabis more out of pressure and habit than enjoyment. Wanting to feel more like themselves in social situations, Emma began setting small boundaries and finding ways to stay connected with friends without always joining in. Now they’re learning to enjoy their social time on their own terms — not just because everyone else is doing it. 

For many people—especially teens and young adults—cannabis use can start as a social strategy: a way to fit in, avoid rejection, or make social situations feel easier.


Over time, though, the picture can flip and multiple studies link cannabis use—particularly continued or heavier use—with greater loneliness suggesting a now versus later trade off. Cannabis may feel like a quick way to belong “in the moment,” but long-term or frequent use is linked to greater feelings of isolation, potentially creating a cycle where loneliness and use reinforce one another. [7, 43]


  • Why this happens

     Over time, relying on cannabis to manage emotions can reduce natural coping skills and increase dependence on isolated use, widening the gap between the person and meaningful social connection.


    Long-term or frequent cannabis use can interfere with motivation, mood regulation, and daily functioning. When motivation drops, social engagement also tends to decrease, leading to more time spent alone and fewer meaningful interactions. [27]


    Frequent or long-term cannabis use is also linked to increased anxiety, including social anxiety, which can make it even harder to show up socially or stay connected. Over time, these combined effects can contribute to greater feelings of isolation and loneliness, even if cannabis initially felt like a way to relax, fit in, or feel more comfortable around others.


    These factors contribute to a cycle: Less Social Activity > Increased Loneliness > More Cannabis Use to Cope > Even Less Social Connection. [43]  

  • Healthier Ways to Fit In

    Find people with shared interests; Join clubs, teams, gaming groups, art spaces, volunteer groups, or student associations where people naturally bond over activities instead of substances.


    Explore activities that boost self-esteem & your authentic self    

    • Try creative outlets, movement, sports, or skills you feel good at. Confidence makes you less dependent on external approval.
    • Start by sharing small opinions or interests with safe people. Authenticity attracts the people you truly want in your life.
    • Practice talking in low pressure environments (e.g., group chats, classes, clubs). Confidence grows from repetition, not perfection. 

    Build "micro connections"; Say hi to familiar faces, compliment someone’s hoodie, or ask a small question. Little interactions stack up into stronger social belonging.


    Bring a friend along to new spaces; Entering social situations with even one familiar person reduces pressure to “blend in” through substance use.


    Set boundaries ahead of time; Plan phrases like:    

    • "I'm good tonight. Thanks."
    • "Not for me, but I'll chill with you."
    • "I'm chilling sober tonight."
    • "I'm sticking to my plan, but I'll stay and hang."
    • "I'm trying something different for myself."
    • "I'm taking a break."
    • "I'm prioritizing my mental health right now."
    • "I'm on a tolerance break."

    Knowing what to say keeps you from feeling caught off guard.


    Connect with people who respect your choices; Healthy friendships support your well-being—not your willingness to use.


    Try replacement behaviors in group settings; Hold a drink, fidget with something, or stay engaged in conversation—these reduce the social urge to use substances just to feel included.

Meet Talia

Talia started using cannabis during stressful times, thinking it helped them relax after long days of classes, work, and responsibilities. But over time, Talia noticed that the stress never really went away — it just kept piling up once the effects wore off. Wanting to actually feel better, not just numb the stress, Talia began exploring healthier ways to unwind. Now they use strategies like taking breaks, journaling, and reaching out to supports, and they’re finding that these habits help them manage stress more effectively than cannabis ever did. 

Cannabis + Stress

Many people turn to cannabis when they are feeling stressed because it can temporarily make them feel calmer or more relaxed. Research shows that coping with stress or difficult emotions is one of the most common reasons people use cannabis.



Did you know that frequent or long-term cannabis use can worsen feelings of stress and reduce a person’s ability to handle stress. [1, 42, 47]


  • Why this happens

    When someone frequently uses cannabis to cope with stress, their body can start relying on it as the main way to feel calm. Over time, this can reduce the ability to handle stress naturally, because the brain is not practicing other coping skills that would normally help someone recover from everyday pressure. Research on coping motives shows that when cannabis becomes the primary tool for managing difficult feelings, people often develop fewer alternative coping strategies, which can make regular daily stressors feel harder to deal with. [1, 22, 33]

  • Healthier Ways to Cope with Stress

    Movement or light exercise; Even a short walk, stretching, yoga, or dancing helps release tension and boost mood.


    Breathing exercises; Slow, deep breathing or box breathing can calm the body’s stress response.


    Progressive muscle relaxation; Tensing and relaxing different muscle groups helps release physical stress.


    Emotional & Mental Strategies


    Journaling; Writing down worries or frustrations helps organize thoughts and reduce mental load.


    Reframing thoughts; Shifting from “I can’t handle this” to “I can take this one step at a time” can reduce stress intensity.


    Mindfulness or grounding; Noticing sensations, sounds, or your surroundings brings you back to the present moment.


    Build Healthy Sleep Habits; Sleep has a major impact on stress, concentration, and emotional balance. Try:

    • consistent sleep times
    • limiting screens before bed
    • relaxing routines (stretching, warm shower, calming music)

    Reach Out for Support When Needed:


    How do I know when I need professional support. Is cannabis getting in the way of living your life? Click here to learn the warning signs.


    Talking to someone you trust; Sharing how you feel—friend, partner, mentor, counsellor—can relieve stress and help you feel supported.


    Asking for help sooner; Getting support with tasks or responsibilities before things pile up can prevent stress from escalating.


    Spending time with supportive people; Even brief, positive social connection boosts resilience

Tips for Safer Cannabis Use

The only guaranteed way to avoid the harms associated with cannabis use is to choose not to use it. If you do decide to use cannabis, you can reduce your risk by following these tips from Canada’s Lower-Risk Cannabis Use Guidelines:

Choose Lower THC Products

Start with low doses of THC and go slow; it can take up to 4 hours to feel the effects, so go slow...wait before taking more. 

Buy cannabis only from licensed retailers

Products from licensed retailers are quality tested and less likely to be contaminated. THC and CBD levels should be listed on the package. 

Avoid Frequent use

Individuals who use cannabis daily, or almost daily, are at the highest risk for severe and long-term health problems. These include changes in the brain, mental health problems, cannabis use disorder, suicidality, and reduced educational achievement. 

Avoid Mixing cannabis with alcohol and other substances

Combining cannabis with other drugs or alcohol increases impairment and health risks.

Avoid deep inhalation or holding your breath

Holding in smoke increases the levels of harmful toxins your lungs absorb.

Avoid cannabis use if you have a personal or family history of psychosis

Cannabis may trigger symptoms of psychosis or contribute to the development of a psychotic disorder particularly for those with a family history.

Do not drive or operate machinery (i.e. vehicles, bikes, skateboard, etc.) when using cannabis

Cannabis impairs reaction time and judgment and can take up to 4 hours to be felt and can last up to 12 hours or longer. Driving while under the influence of cannabis is illegal and has the same penalties as drinking and driving.  

Resources + Support

Level up your knowledge with smart, practical cannabis resources to help you make informed choices.

References

  • Click here to view all footnotes

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    2. Algonquin College. (n.d.). The Umbrella Project. https://www.algonquincollege.com/umbrella/


    3. Babson, K. A., Sottile, J., & Morabito, D. (2017). Cannabis, cannabinoids, and sleep: A review of the literature. Current Psychiatry Reports, 19, 23. https://doi.org/10.1007/s11920-017-0775-9 [drugs.com]


    4. Bahji, A., Stephenson, C., Tyo, R., Hawken, E. R., & Seitz, D. P. (2020). Prevalence of cannabis withdrawal symptoms among people with regular or dependent use of cannabinoids: A systematic review and meta-analysis. JAMA Network Open, 3(4), e202370. https://doi.org/10.1001/jamanetworkopen.2020.2370


    5. Blanco, C., Hasin, D. S., Wall, M. M., Flórez-Salamanca, L., Hoertel, N., Wang, S., Kerridge, B. T., & Olfson, M. (2016). Cannabis Use and Risk of Psychiatric Disorders: Prospective Evidence From a US National Longitudinal Study. JAMA Psychiatry, 73(4), 388–395. doi:10.1001/jamapsychiatry.2015.3229


    6. Bonar, E. E., Walton, M. A., Carter, P. M., et al. (2022). Longitudinal within- and between-person associations of substance use, social influences, and loneliness among adolescents and emerging adults who use drugs. Psychology of Addictive Behaviors, 36(8), 818–829. https://doi.org/10.1037/adb0000804


    7. Bonar et al. (2022/2023). Longitudinal within and between person associations of substance use, social influences, and loneliness among adolescents and emerging adults who use drugs. Addiction Research & Theory, 30(4), 262–267.


    8. Boton, E., & Sarrazin, J. (2023). Study of the association between cannabis use and sleep disturbances in a large sample of university students. Psychiatry Research, 322, 115096. https://doi.org/10.1016/j.psychres.2023.115096


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