How to Cope With Political and Social Uncertainty as a Canadian
Navigating Anxiety in These “Unprecedented Times”
As social, economic, political and global issues dominate the news, it’s easy to become overwhelmed by the disruptive changes we’ve never experienced or imagined.
It’s 2025 and we as Canadians are facing a world that feels increasingly unstable. From the rise of polarizing figures like Donald Trump and Elon Musk to the potential implications of policies like Project 2025, the political and social landscape is fraught with uncertainty. Add to this the economic threats of U.S. tariffs, fears of annexation, and the continued assaults on marginalized communities—women, people of colour, trans individuals, and immigrants—and it’s no wonder many of us are feeling overwhelmed.
We’re exploring the collective anxiety most Canadians are experiencing and offering practical strategies to cope with political and social uncertainty. Whether you’re feeling the weight of global events or struggling to stay informed without becoming overwhelmed, this guide is here to help.
Understanding the Psychological Impact of Political and Social Instability
Both political and social instability - whether at home or abroad - creates an environment of unpredictability, which can have profound psychological effects on individuals and communities.
Defining Political and Social Instability
Political Instability: Refers to the volatility or unpredictability of a government or political system. It can manifest as frequent changes in leadership, policy reversals, civil unrest, or threats to democratic institutions. As examples, the rise of authoritarian leaders, controversial reversals of rights and freedoms, or economic threats such as tariffs and trade wars.
Social Instability: Occurs when societal structures and norms are disrupted, leading to uncertainty, fear, and conflict. For example, rising hate crimes, assaults on marginalized groups (e.g., women, people of colour, LGBTQ+ individuals, immigrants), and the erosion of social cohesion.
The Psychological Impact of Instability
Heightened Anxiety and Fear: Uncertainty about the future triggers the brain’s fight-or-flight response, leading to chronic anxiety. For example, feeling a constant sense of dread about our economic and national security because of U.S. tariffs and the potential annexation of Canada. And, marginalized groups, such as immigrants or trans individuals, experiencing heightened fear for their safety and rights, exacerbating feelings of vulnerability.
Feelings of Helplessness and Loss of Control: When people feel they have no control over external events, it can lead to feelings of helplessness and hopelessness. This is particularly true during times of political upheaval, such as the rise of polarizing figures or the erosion of democratic norms. For instance, Canadian women concerned about the rollback of reproductive rights in the U.S. feeling powerless, fearing similar changes could occur happen here.
Social Isolation and Division: Social instability often leads to increased polarization and division within communities. People may withdraw from social interactions to avoid conflict or because they feel misunderstood. For example, during times of rising hate crimes, marginalized individuals may isolate themselves to avoid discrimination or violence.
Collective Trauma: Prolonged instability can lead to collective trauma, where entire communities or nations experience lasting psychological effects. This can manifest as widespread distrust, cynicism, or a sense of betrayal. A recent example such as the aftermath of the COVID Pandemic, show how instability can lead to long-term mental health challenges, including increased rates of depression, anxiety and trauma.
Prolonged exposure to stressful news and uncertainty can lead to heightened anxiety, sleep disturbances, and even depression.
Canadian Mental Health Association (CMHA)
Why Does This Happen?
Uncertainty: Humans crave predictability. When the future feels uncertain, it triggers a stress response.
Overexposure: The 24/7 news cycle and social media amplify negative stories, making it hard to disconnect.
Collective Anxiety: When entire communities feel anxious, it can create a sense of shared dread.
Ways to Cope with Uncertainty
Try to Focus on What’s in Your Control
Instead of worrying about what you can’t change, focus your efforts on the areas of your life that you can influence.
The fundamental truth is that we cannot control external factors such as other people's actions, government decisions, or the weather. Instead, control lies within ourselves, encompassing our attitudes and responses to the circumstances we encounter. When we consciously shift our focus away from elements beyond our control and onto matters where our influence is meaningful, we not only conserve valuable mental energy but also gain a sense of empowerment.
Limit Your Media Consumption
Staying informed is important, but it shouldn’t come at the cost of your mental health.
Striking a balance requires intentional strategies to manage how and when you consume information. One effective approach is to set boundaries with news consumption. Designate specific times for checking the news, such as 15 minutes in the morning and evening, to avoid being overwhelmed by constant updates and resist the urge to “doomscroll” through social media. Before engaging with news or social media, ask yourself, “Is this information helpful or harmful to my mental health?” This simple question can help you make more conscious choices about what you consume.
Prioritize Your Self-Care
Self-care isn’t selfish—it’s a necessary act of self-preservation.
Self-care involves intentionally taking steps to nurture your physical, emotional, and mental health. By prioritizing your well-being, you’re better equipped to handle the challenges of uncertainty and to show up fully for yourself and those around you. To do so, it’s vital to maintain healthy habits that support your overall well-being like: following a balanced diet, getting enough sleep, incorporating regular physical movement into your daily routine, and avoiding excessive alcohol or caffeine to help you regulate your energy levels and mood.
Even short and simple activities like taking five to ten-minute stretch breaks can have a profound impact. These breaks boost creativity, productivity, and mood, breaking the cycle of anxious rumination. A 15-minute daily walk may seem modest, but it can enhance blood circulation, elevate energy levels, and provide a mental reset, offering clarity and respite from anxious thoughts. Additionally, dancing to a favorite song, even for its duration, can work wonders in uplifting your spirits. Self-care also means giving yourself permission to rest and recharge when needed. This might look like setting aside time to read a book, take a bath, or simply sit quietly with a cup of tea.
Practice Mindfulness by Being Aware and Intentional
Find techniques that help you stay in the present.
Mindfulness techniques can serve as a lifeline when emotions intensify. One effective method is to pay close attention to your breathing, especially when unpleasant emotions start to escalate. Anxiety often leads to over-breathing, so focusing on lengthening your exhale, such as inhaling for four counts and exhaling for six counts, can help regulate your physiological responses and calm your mind during moments of stress.
Moreover, mindfulness extends beyond the breath. It involves checking in with your five senses, grounding yourself in the immediate sensory experience. This can help anchor you in the present and detach from worrisome thoughts about the future or regrets about the past. Additionally, utilizing soothing and encouraging self-talk can provide a sense of reassurance and self-empowerment. Phrases like "Right now, I am fine" and "I can handle this" serve as affirmations that you have the inner resources to navigate discomfort. Start by incorporating mindfulness and meditation into your daily routine. Apps like Headspace or Calm offer guided meditations that can help you stay grounded and present, reducing the impact of anxiety and stress.
Take Action Through Value-Driven Behaviors
Find unique ways to engage with the values that are important to you.
It begins with a thoughtful exploration of your core values—those guiding principles that resonate most deeply with your sense of self. Whether it's a commitment to volunteering, a passion for addressing climate change, or the unwavering love for your family, these values serve as powerful anchors in turbulent times. Rather than dwelling on circumstances and behaviors that drain your emotional reserves, redirect your energy towards actions and initiatives that align with your cherished values. By doing so, you not only regain a sense of purpose and fulfillment but also nurture your mental well-being. One powerful way to channel anxiety into action is through advocacy—not just in grand gestures, but in the small, everyday choices you make.
Buy Canadian: Support local businesses and Canadian-made products. This not only strengthens the economy but also reinforces your connection to Canadian values.
Vote with Your Wallet: Avoid purchasing from billionaires or corporations whose actions or policies conflict with your values. For example, if you’re concerned about environmental issues, prioritize eco-friendly brands.
Support Marginalized Communities: Seek out businesses owned by women, people of colour, and LGBTQ+ individuals. Your spending habits can be a form of activism.
Make Time To Connect With Others
We are human creatures who thrive through social interactions.
The benefits of maintaining social connections for good mental health are manifold. Research has consistently shown that individuals with fulfilling relationships with family, friends, and their community tend to be happier and live longer lives. These benefits encompass higher self-esteem, increased empathy, the development of trusting and cooperative relationships, and enhanced overall well-being. Moreover, healthy social connections play a pivotal role in one's ability to recover from stress, anxiety, and depression. They provide a sense of connection, purpose, and support that can be a lifeline in times of uncertainty.
Coping Scenarios for Canadians
These scenarios provide a deeper look into the diverse challenges we as Canadians are facing in 2025, from economic and environmental concerns to the protection of human rights. Whether it’s through mindful consumption, community involvement, or advocacy, each story demonstrates the power of taking intentional steps to protect mental health and build resilience.
Scenario 1: The Concerned Parent
Maria, a 38-year-old mother of two living in Vancouver, is deeply concerned about how U.S. political shifts might impact her children’s future. The rise of polarizing figures and policies like Project 2025 has left her feeling uneasy about the stability of North America. She worries about the potential for economic downturns, the erosion of women’s rights, and the long-term effects of climate change on her children’s generation.
To manage her anxiety, Maria has set strict boundaries around her news consumption. She limits herself to 20 minutes of news each day, focusing on trusted Canadian sources like CBC and The Globe and Mail. This helps her stay informed without becoming overwhelmed. Maria has also turned her attention to local community initiatives that promote inclusivity and sustainability, such as neighborhood clean-up drives and programs supporting marginalized groups. These activities give her a sense of purpose and connection to her community.
Additionally, Maria has made a conscious effort to buy Canadian-made products, from clothing to groceries. She shops at local farmers’ markets and supports small businesses in her area, knowing that her choices contribute to the local economy and align with her values of sustainability and community resilience. While the world feels uncertain, Maria finds comfort in taking small, meaningful actions that protect her family and support her community.
Scenario 2: The Unfocused Student
Jake, a 21-year-old university student in Montreal, feels overwhelmed by the constant barrage of negative news. Between rising tuition costs, concerns about climate change, and the global political climate, he often finds it hard to focus on his studies. The pressure to succeed academically while navigating an uncertain future weighs heavily on him.
To cope, Jake has joined a campus mindfulness group where he practices meditation and connects with peers who share similar concerns. He also uses the Headspace app to guide his meditation practice, which helps him stay grounded and focused. These mindfulness techniques have become a lifeline, allowing him to manage stress and maintain a sense of calm amidst the chaos.
Jake has also become more intentional about his consumer choices. He avoids purchasing from corporations with unethical practices, opting instead for second-hand clothing and locally sourced products. This shift not only aligns with his values but also gives him a sense of control over his impact on the world. By focusing on what he can control—his mindset, his studies, and his daily choices—Jake is building resilience and finding ways to thrive despite the uncertainty around him.
Scenario 3: The Concerned Small Business Owner
Ahmed, a 45-year-old restaurant owner in Calgary, is worried about the potential impact of U.S. tariffs on Canadian imports. His business relies on affordable ingredients and supplies, many of which come from the U.S. With talk of trade wars and economic instability, Ahmed finds himself losing sleep over the possibility of rising costs and declining profits.
To cope, Ahmed has started diversifying his supply chain by sourcing more products locally and from other countries. He’s also joined a local business association to share resources and strategies with other entrepreneurs facing similar challenges. While he still feels anxious about the future, taking proactive steps has given him a sense of control and community support.
Ahmed’s story is a reminder that while we can’t control global events, we can adapt and find strength in collaboration.
Scenario 4: The Uneasy Immigrant Family
The Patel family, recent immigrants to Canada, moved to Mississauga in search of safety and opportunity. However, the rise in anti-immigrant rhetoric and policies in the U.S. has left them feeling uneasy about their future in North America. They worry about how these shifts might influence Canadian policies and attitudes toward immigrants.
To manage their anxiety, the Patels have connected with local immigrant support organizations and cultural community groups. These networks provide not only practical resources but also a sense of belonging and reassurance. They’ve also made a conscious effort to celebrate their cultural heritage, hosting gatherings with other immigrant families to share food, stories, and mutual support.
The Patel family’s experience highlights the importance of community and cultural pride in navigating uncertainty and building resilience.
Scenario 5: The Overwhelmed Teacher
Sarah, a 32-year-old teacher from Toronto, is feeling the weight of the world on her shoulders. She constantly checks the news for updates on U.S. tariffs and their potential impact on Canadian jobs, but her worries don’t stop there. As a single woman, she’s deeply concerned about the rising cost of living—groceries, gas, and housing costs continue to soar, making it harder to save for the future.
Sarah is also troubled by the erosion of women’s rights in the U.S. and fears these regressive policies could influence Canada. She worries about what this means for her students, especially the young girls she teaches, and for her own future as a woman.
Climate change adds another layer of anxiety. The increasing frequency of extreme weather events, like wildfires and floods, makes her question what kind of world her future children might inherit. She feels a sense of helplessness as global leaders seem slow to act.
To cope, Sarah has taken small but meaningful steps. She’s joined a local advocacy group focused on women’s rights and climate action, which gives her a sense of purpose and community. She’s also started a gratitude journal to remind herself of the good in her life, like her supportive friends and the progress being made by grassroots movements. While the world feels uncertain, Sarah is determined to focus on what she can control—her actions, her values, and her commitment to making a difference.
Sarah’s story reflects the multifaceted anxieties many Canadians are facing, from economic pressures to global insecurity, and highlights the power of advocacy and self-care in navigating these challenges.
Scenario 6: A Fearful Family and Their Trans Child
The Johnson family lives in Halifax and includes 14-year-old Alex, who came out as transgender two years ago. While Canada has been a relatively safe and supportive place for Alex, the family is increasingly worried about the global rise in anti-LGBTQ+ rhetoric and policies, particularly in the U.S. They fear these attitudes could spill over into Canada, putting Alex’s safety and rights at risk.
Alex’s parents, Mark and Lisa, are also concerned about the affordability of gender-affirming healthcare and the potential for cuts to public services that support LGBTQ+ youth. They’ve heard stories of families in other countries struggling to access care, and it keeps them up at night.
To support Alex and cope with their own anxiety, the Johnsons have connected with local LGBTQ+ advocacy groups and found a supportive community of other families with trans children. They’ve also become vocal advocates for trans rights, attending rallies and writing to their local representatives to push for inclusive policies.
At home, they’ve created a safe and affirming space for Alex, ensuring they feel loved and supported no matter what happens in the world. Mark and Lisa remind themselves that while they can’t control global events, they can control how they show up for their child and their community.
The Johnson family’s story underscores the importance of advocacy, community, and unconditional love in the face of uncertainty and discrimination.
Scenario 7: The Troubled Activist
Priya, a 29-year-old social worker in Ottawa, channels her anxiety about global and political instability into action. She is deeply troubled by the rise in hate crimes, assaults on marginalized communities, and the erosion of social cohesion. As someone who works directly with immigrants and refugees, she sees firsthand the impact of these issues on vulnerable populations.
To make a difference, Priya volunteers with local organizations that support immigrants and refugees, helping them navigate the challenges of settling in Canada. She also advocates for policies that promote inclusivity and sustainability, attending rallies and writing to her local representatives. These activities give her a sense of purpose and help her feel like she’s contributing to positive change.
Priya is equally intentional about her everyday choices. She actively promotes Canadian businesses that align with her values, from eco-friendly brands to companies owned by women and marginalized groups. By voting with her wallet, she feels empowered to support a more equitable and sustainable economy.
For Priya, activism is not just a way to cope with anxiety—it’s a way to build hope and resilience. She finds strength in her community and in the knowledge that small, collective actions can lead to meaningful change.
Scenario 8: The Courageous Dad
David, a 48-year-old project manager living in Edmonton, works for an American-owned tech company with a large Canadian office. As a Gen X father of two teenagers, David has always valued fairness and inclusivity, both at home and in the workplace. But recently, he’s noticed a troubling shift in his company’s culture. Despite its public commitment to Diversity, Equity, and Inclusion (DEI), the Canadian branch has been slow to implement meaningful changes. Worse, David has overheard dismissive comments from senior leadership about the importance of DEI initiatives, with some even suggesting they’re “just a trend.”
David feels increasingly frustrated and conflicted. He wants to speak up but worries about the potential repercussions for his career. At home, his kids—Sophie, 16, and Ethan, 14—are vocal about social justice issues, often discussing topics like climate change, LGBTQ+ rights, and racial equality at the dinner table. Their passion inspires David, but it also adds to his sense of responsibility. He knows he needs to model the values he wants his children to uphold.
One day, after a company meeting where DEI was brushed aside as a “low priority,” David decides to take action. He starts by quietly gathering data and testimonials from colleagues who feel marginalized or excluded in the workplace. He then drafts a detailed proposal outlining concrete steps the company can take to improve its DEI practices, such as mandatory training, transparent hiring practices, and the creation of employee resource groups.
David presents his proposal to his manager, framing it as not just a moral imperative but also a business advantage. He cites studies showing that diverse teams are more innovative and productive, and he emphasizes the growing expectation among Canadian consumers and employees for companies to prioritize inclusivity.
To his surprise, his manager is receptive and agrees to bring the proposal to senior leadership. While change doesn’t happen overnight, David’s initiative sparks a broader conversation within the company. Over time, the Canadian office begins to implement some of his suggestions, starting with mandatory DEI training and the formation of an employee-led diversity council.
At home, David shares his journey with Sophie and Ethan, who are proud of their dad for standing up for what’s right. The experience also strengthens David’s bond with his kids, as they discuss the importance of advocacy and the challenges of creating change in systems that resist it.
David’s story is a reminder that advocating for what you believe in, isn’t always easy, but it’s always worth it. By taking a stand, he not only helps create a more inclusive workplace but also sets an example for his children and colleagues about the power of courage and conviction.
Scenario 9: The Depressed Couple
James and Liam, a gay couple in their early 30s living in Calgary, have always been active and socially engaged. But over the past year, the combination of political instability, rising hate crimes against LGBTQ+ communities, and the stress of their jobs has taken a toll on their mental and physical health. Feeling increasingly anxious and disconnected, they’ve found themselves self-isolating, skipping their usual workouts, and indulging in fast food and alcohol as a way to cope.
Their days often start late, with them staying in bed longer than usual, scrolling through news headlines that only add to their stress. By the evening, they’re too exhausted to cook, so they order takeout and open a bottle of wine—or two. Over time, they’ve noticed they’re gaining weight, feeling sluggish, and arguing more often. The joy they once found in their relationship and daily lives has started to fade.
One evening, after a particularly difficult argument, James suggests they make a change. “We can’t keep living like this,” he says. “We need to take care of ourselves and each other.” Liam agrees, and together they decide to focus on self-care, physical activity, and good nutrition.
They start small, committing to a 15-minute walk every evening after dinner. At first, it feels like a chore, but soon they look forward to this time together, using it to talk about their day and reconnect. They also dust off their old yoga mat and follow online videos to stretch and strengthen their bodies.
To improve their nutrition, they begin meal prepping on Sundays, filling their fridge with healthy, homemade meals. They discover new recipes that are both nutritious and delicious, like hearty vegetable soups and grilled salmon with quinoa. They also cut back on alcohol, setting a goal of only drinking on weekends and replacing weekday wine with herbal tea or sparkling water.
As they prioritize their health, James and Liam notice a shift in their mood and energy levels. They’re sleeping better, feeling more connected to each other, and even finding the motivation to re-engage with their LGBTQ+ community. They start attending local events and volunteering with an organization that supports queer youth, which gives them a sense of purpose and belonging.
While the world outside remains uncertain, James and Liam are learning to focus on what they can control—their health, their relationship, and their commitment to living a balanced, fulfilling life. Their journey is a reminder that self-care isn’t just about individual well-being; it’s also about nurturing the relationships and communities that sustain us.
Scenario 10: The Struggling Senior
Margaret, a 72-year-old retired nurse living in Halifax, has always prided herself on her resilience. But lately, the weight of the world feels too heavy to bear. The constant news about political instability, rising costs of living, and the erosion of social programs has left her feeling anxious and hopeless. She worries about her fixed income keeping up with skyrocketing grocery and utility prices, and she’s deeply concerned about the future her grandchildren will inherit in a world grappling with climate change and social division.
Margaret has also noticed a growing sense of isolation. Many of her friends have moved away to be closer to their families, and her weekly community center activities were cancelled due to funding cuts. The combination of financial stress, loneliness, and global uncertainty has taken a toll on her mental health. She finds herself sleeping poorly, losing interest in her hobbies, and feeling a constant sense of dread.
After weeks of struggling, Margaret decides to seek help. She reaches out to a therapist and in therapy, Margaret learns to identify and challenge her anxious thoughts, such as the belief that she has no control over her future. Her therapist helps her develop coping strategies, like practicing mindfulness and reconnecting with her love of gardening.
Margaret also joins a virtual support group for seniors, where she meets others who share similar concerns. This sense of community helps her feel less alone and reminds her that it’s okay to ask for help. While the world remains uncertain, Margaret is learning to focus on what she can control—her mindset, her daily routines, and her connections with others.
Margaret’s story underscores the importance of seeking professional support when anxiety becomes overwhelming. It also highlights the unique challenges seniors face during times of instability and the power of community and therapy in rebuilding resilience.
You’re Not Alone
You can learn how to control how you respond to feelings of uncertainty.
In these unprecedented times, it’s normal to feel anxious. But remember, you’re not alone. By setting boundaries with the news, practicing self-care, and connecting with your community, you can build resilience and find calm in the chaos.
Advocacy doesn’t always require grand gestures—sometimes, it’s as simple as choosing to buy Canadian or supporting businesses that align with your values. These small acts can collectively make a big difference.
If you’re struggling, reach out for help. Together, we can navigate this uncertainty and emerge stronger.
Whatever it is, we’re here for you.
Life is uncertain. Jobs are stressful. Parenting is hard. Relationships take work. Families can be dysfunctional. And sometimes, love hurts. When you’re confronted by feelings, events, or issues that are making your life challenging, it’s okay to ask for some help.
