During Donald Trump’s presidency, many Canadians found themselves feeling heightened anxiety. While the U.S. president’s policies technically didn’t govern Canada, their ripple effects were hard to ignore—whether it was due to trade tensions, climate policy rollbacks, or rising political polarization.

From a clinical standpoint, this phenomenon has a name: vicarious trauma or secondary stress—the emotional residue of exposure to others’ distress or large-scale societal events, even if they’re happening outside our immediate environment.

1. Understand the Psychological Impact

According to the American Psychological Association, political stress and “headline anxiety” have become more common in the social media era. Canadians may have experienced:

• Generalized anxiety or persistent worry
• Doomscrolling behaviors, which increase cortisol levels (the body’s stress hormone)
• Sleep disturbances or irritability
• A sense of helplessness about political events abroad

Recognizing these symptoms is the first step toward managing them.

2. Limit Media Exposure Mindfully

While staying informed is important, studies suggest that consuming constant negative news can exacerbate anxiety and lead to chronic stress. Try setting designated times to check the news, avoid inflammatory commentary, and follow up with positive or local stories to regain a sense of balance and agency.

3. Anchor Yourself in Local Reality

Trump’s policies—such as on immigration, healthcare, or environmental deregulation—sparked real concern, even outside U.S. borders. However, it’s helpful to ground yourself in your own national context:

• Canada’s healthcare system remains public and universal.
• Canadian immigration policy continues to prioritize inclusivity and multiculturalism.
• Our climate commitments, while imperfect, are distinct and more aligned with international goals.

Reminding yourself of what is within your country’s control can help counteract helplessness.

4. Practice Psychological Resilience Techniques

• Cognitive Behavioral Techniques (CBT): Challenge catastrophic thinking (e.g., “Everything is going to fall apart because of U.S. politics”) by asking, Is this thought true? or What evidence do I have?
• Mindfulness and breathing exercises: These reduce physiological symptoms of stress and bring you back to the present moment.
• Social support: Talking to others—whether friends, family, or a therapist—can normalize your feelings and reduce emotional isolation.

5. Engage with Purpose

Channeling anxiety into action is a proven coping mechanism. Canadians can:

• Support local or global causes that reflect their values
• Volunteer, vote, or advocate for change within their communities
• Connect with cross-border movements focused on democracy, climate, or equity

As mental health professionals often advise, focusing on what you can control helps restore a sense of agency—a key factor in reducing chronic stress.

Whether or not Trump is in office, his political legacy continues to impact global discourse. For Canadians navigating that emotional landscape, prioritizing mental health is not only wise—it’s essential.