It’s official. Donald Trump is back in the White House, again, as the 47th president of the United States.
If the thought of that raises your stress level through the roof, you are not alone. President Trump is a polarizing figure that many Canadians and Americans feel extremely anxious about.
However, Trump 2.0 is not the only political wild card keeping many of us up at night. A looming trade war with the United States due to Trump’s initial pledge to impose a 25-per-cent tariff on all Canadian imports, his threatened annexation of Canada, the Panama Canal and Greenland, and a tangle of questions about who our next prime minister will be has left many of us feeling rattled, confused, and even depressed.
Political anxiety, experts say, is a real thing affecting thousands of North Americans – and it’s getting worse.
An October, 2024, poll by the American Psychological Association found nearly three quarters (69 per cent) of respondents in the U.S. said they were anxious in the run-up to last November’s election (compared to 52 per cent in 2016).
A similar study has not been done in Canada, but Brett Ford, an associate professor of psychology at the University of Toronto who studies the link between emotions and political engagement, says it’s fair to assume that many Canadians feel as frazzled and strained as Americans. “There is a strong case to be made that for many people, politics is a form of chronic stress that is getting harder and harder to deal with,” Prof. Ford says.
Recently, The Globe and Mail asked readers to share how political upheaval, on both sides of the border, is affecting them. Almost 100 people responded. Words such as scared, angry, fatigued and worried about the future were common refrains.
Peter Coate, a 68-year-old retired college professor and computer consultant in Sarnia, Ont., wrote: “It has gotten to the point that I hate watching and reading the news since the political content is so depressing. It’s definitely having a negative effect on my mood and general outlook on life.”
Fran McIninch, of Salt Spring Island, B.C., wrote: “I don’t like attack politics … The current situation is anxiety-producing and I’m pulling away from media and turning to music and exercise outside.”
Others responded that even thinking about politics makes them stressed. “It’s impacted my sleep,” wrote Mathieu Robitaille, of Welland, Ont. “I feel a lack of control over events, like I’m powerless.”
Kevin Smith, a professor of political science at the University of Nebraska–Lincoln who studies how politics affects well-being, says there is growing evidence that politics is having a negative effect on a broad range of health outcomes, from insomnia, damaged social relationships and, in extreme cases, suicidal thoughts.
Prof. Smith has been involved in three different nationwide surveys in the U.S. that found one in 20 adults reported being so distressed about politics that they contemplated suicide.
“I found that so shocking I was reluctant to report it when we first did the survey,” he says. “I thought it had to be a case of a sampling error. But we have replicated the findings three times and got the same results. I’m not a clinician, but from where I sit, the data suggests political anxiety is a significant public health problem.”
Lindsay Ryan, a registered psychotherapist in Hamilton, Ont., says she hears about political anxiety in her private practice every day. “My patients are constantly telling me how stressed they feel about the world, making it harder for them to cope with everyday life,” she says.
However, Ryan and other experts say there are ways to manage political anxiety. Here are four suggestions to help protect your mental health and move forward in a proactive way.
1. Limit Your News Consumption
The 24-hour news cycle is designed to keep you on high alert. “Don’t take the bait,” Ryan says. “None of us need that frequency of exposure.” The psychotherapist recommends finding one or two news sources you trust to stay informed, then set boundaries on how much time you spend online. Ford, the psychology professor, agrees: “If you find yourself on your devices a lot, obsessively checking the latest news and getting upset, then limit yourself to half an hour a day, or even less. Get your news hit and then move on.”
2. Let Your Feelings Exist
To become resilient human beings, we need to acknowledge troublesome feelings so we can learn to deal with them, says Ryan. “They can be uncomfortable and make you feel awful, but you have to give them some room.” If you see something in the news that makes you feel sad or angry or helpless, it’s important to understand that is a valid human response, she adds. Learning to manage difficult emotions will help you build up a tolerance for discomfort, so that when the next disturbing news item comes along, you have the tools to cope.
3. Focus on What You Can Control
Most of what is happening in national and global politics is out of our personal control. Smith, the political science professor, recommends prioritizing your personal well-being by engaging in things you enjoy and can control such as hobbies, exercise or volunteering in local politics. Ford agrees getting involved can be empowering. “Sometimes it may feel like, no matter what you do, it won’t make a difference,” she says. “But every contribution, from every person, does have an impact. Getting involved, makes you feel like you do have a say.”
4. Seek Community
Ryan recommends relying on friends, family or community groups who can help you laugh or find distractions during stressful times. Share your thoughts and feelings with people you trust, and who will listen without judgment. “Chances are they feel the same as you, which will make you feel less alone,” she says. Smith agrees social connections are one of the most robust ways to look after your mental health. “Getting out of your bubble and engaging with others of differing political beliefs, or even just becoming better informed about politics and government and how it works, can also provide some form of prophylactic effect.”