Geopolitical developments add to a sense of political anxiety that started building early last year.Olezzo/iStockPhoto / Getty Images
It is, to quote a recent Globe and Mail editorial, “a time of unthinkable things.”
Every day it feels like the Trump administration does something new to disrupt the global world order, as we used to know it.
At the World Economic Forum in Davos, Switzerland, on Wednesday, the U.S. President insulted Canada on the international stage, saying this country “lives because of the United States.” That affront came shortly after Trump posted a map on social media depicting Canada, Greenland and Venezuela as part of U.S. territory. It also followed Prime Minister Mark Carney’s speech in Davos a day earlier, in which he called on middle powers to work together to protect sovereignty in a new era of power rivalry.
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The roller-coaster of geopolitical developments is adding to a sense of political anxiety that started building early last year.
When U.S. President Donald Trump first made annexation threats against Canada, along with promises of a trade war, The Globe asked readers how they were feeling and received nearly 100 responses from people expressing angst about the future. A survey released in late March, 2025, by Mental Health Research Canada found 42 per cent of Canadians reported increased anxiety levels over the prior month, with many citing tensions with the U.S. as a factor.
Stefanie Peachey, a registered social worker based in Burlington, Ont., says more clients are asking for help to deal with fears over the upheaval south of the border and how it could affect them.
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“Last year the underlying stress and uncertainty was linked to tariffs and how it would affect the cost of living,” says Peachey. “Now they see images on social media of armed ICE agents roaming the streets of American cities, throwing people to the ground and even shooting them. They are increasingly worried about their personal safety, their children’s safety, their grandchildren’s safety and the country’s safety, too.”
In light of mounting tensions, we asked mental health experts for suggestions on how to cope. Whether you’re feeling the weight of global events or struggling to stay informed without becoming overwhelmed, here is some of their advice.
Focus on what’s in your control
Instead of worrying about what you can’t change, concentrate on the areas of your life that you can influence, says Peachey. “The fundamental truth is that we cannot control external factors such as other people’s actions, or government decisions.”
We need to consciously shift our attention away from elements beyond our reach and onto matters where our impact is meaningful, she adds. “Once we do that, we not only conserve valuable mental energy but also gain a sense of empowerment.”
Get involved in your community
The best way to move past despair caused by geopolitical events is to do something, says Amanda Friesen, associate professor and Canada research chair in political psychology at Western University. Get involved in your local community through organizations aimed at helping people or working on problems you care about, she says, adding that collective action is more effective than one person complaining.
“While politics can have a negative impact on a person, ignoring everything isn’t particularly advantageous either,” Friesen explains. “My recommendation is to ‘think globally, act locally.’ Concentrate on the issue really tearing you up and ask yourself, ‘Is there some organization locally that I could get involved with, donate money to or learn more about?’ I guarantee you there is.”
Avoid doomscrolling, follow reputable news sources
Find a reputable news source or two that you feel you can rely on for well-balanced coverage, says Friesen. And rather than going down rabbit holes or watching endless videos, focus only on key developments.
“There is no such thing as full information on current events and reading hourly updates will do little for your personal knowledge or ability to act,” says Friesen. “Our cognitive and emotional systems are not prepared for the constant inflow of information. The more people tune into these possible threats, the more their mental and emotional health can deteriorate.”
Peachey recommends setting boundaries on news intake. Designate specific times for checking the news, such as 15 minutes in the morning and evening. Before engaging with news or social media, ask yourself, “‘Is this information helpful or harmful to my mental health?’” Peachey says this simple question can help people make more conscious choices about what they consume.
Engage in activities you enjoy
Take a walk in the snow. Spend time with friends and family. Work on a hobby. Peachey says self-care and doing things you enjoy isn’t selfish. It is self-preservation and it helps equip you to handle uncertainty and anxious thoughts and to show up fully for yourself and those around you.
“There is good evidence that people who are lifelong learners, feel better and are more productive, too,” says Dr. David Gratzer, attending psychiatrist at the Centre for Addiction and Mental Health. “So learn a new language, sign up for a university course, watch a YouTube video on how to do a home repair or pick up a musical instrument you’ve always wanted to learn how to play.”
Stay active, be healthy
Gratzer says it’s also vital to maintain healthy habits that support your overall well-being during stressful times. Following a balanced diet, getting enough sleep, incorporating regular physical movement into your daily routine and limiting alcohol, cannabis and caffeine can help regulate energy levels and mood.
Peachey says even short and simple activities such as taking five- to 10-minute stretch breaks can have a profound impact. “These breaks boost creativity, productivity and mood, breaking the cycle of anxious rumination,” she says. “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.”
Stick to regular routines
When anxiety takes over, it’s easy to put familiar routines on hold. However, Peachey says maintaining structure in your day “is one of the best ways to create stability amid uncertainty. Continue with the things that regularly fill your time – going to work, exercising, seeing friends and engaging in hobbies.
“The self-accountability of keeping up with your daily activities and responsibilities will help you stay more present and reinforce the reality that life goes on, even in difficult times,” she says.
Editor’s note: This article has been updated to correct the reference to Western University.