Navigating Being Canadian

In recent years, the world has felt increasingly unstable—from political upheaval and economic uncertainty to climate-related disasters and international conflicts. For many Canadians, the emotional ripple effects of this global turmoil are deeply personal. Even though we live in a country often known for its stability, kindness, and diplomacy, we are not immune to the stress, anxiety, and financial strain these events bring.

Canadians are often described as quietly resilient. We take pride in our multiculturalism, our politeness, our peacekeeping history, and our ability to find common ground. But as global headlines become more alarming, even our trademark calm can feel tested.

Many Canadians are watching U.S. politics with growing concern. When political polarization, social unrest, or attacks on democratic norms erupt just across the border, we feel it—not only because of our geographic closeness, but because of our cultural and economic ties. What happens in the U.S. has a psychological spillover effect, sometimes shaking our own sense of safety and certainty.

On a personal level, being not only Canadian but having both Danish and Ukrainian roots, I feel I'm being attacked from all angles by the Trump Administration. It's unsettling and alarming, insulting and horrible. I fear even stepping foot inside the US and won't, anytime soon.

Layer onto that the economic pressures caused by tariffs, trade wars, and inflation—particularly on goods we rely on from our southern neighbor—and it becomes clear why so many are feeling a quiet sense of unease. Canadians who once felt economically stable are now be grappling with lost savings, growing debt, or fears of an uncertain financial future.

This mix of external turmoil and internal reflection can lead to:

• Chronic anxiety or a heightened sense of vigilance

• Grief or helplessness as we witness suffering or injustice globally

• National identity dissonance—a feeling of disconnect between who we believe we are and the powerless position we sometimes occupy in international politics

• Burnout from trying to stay informed or "do the right thing" in overwhelming times

  
  

These are valid, human reactions. It's okay to feel rattled when the world feels unstable.

To avoid becoming emotionally paralyzed, it’s essential to find ways to ground ourselves. Here are several evidence-based self-regulation techniques that can help:

1. Limit Media Consumption Without Disengaging

Set healthy boundaries around your news intake. Try a “check-in/check-out” rule—choose specific times of day to stay informed, but avoid doom-scrolling or late-night news binges.

2. Practice “Active Stillness”

This could be a breathing exercise, a quiet walk, or simply pausing to notice your surroundings. Try this simple grounding technique:

Name 5 things you can see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you can taste.This can help reset your nervous system when overwhelmed.

3. Lean Into Canadian Values

When everything feels chaotic, revisit what it means to be Canadian. Volunteer locally. Celebrate multiculturalism. Support Indigenous voices. Share your kindness and diplomacy with others. These small actions strengthen community and identity.

4. Connect With Others

Isolation amplifies anxiety. Talk to friends, family, or professionals about how you're feeling. Chances are, others are feeling it too. Shared vulnerability is a powerful antidote to fear.

5. Create a “Sanity Plan”

Map out what helps you feel secure and balanced. This might include:

• A weekly nature walk

• Budgeting your spending to reduce financial anxiety

• Journaling once a day

• Regular time offline

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Even small rituals can anchor us when the world feels adrift.

Canada may be a small player on the global stage, but we carry something essential: a capacity for hope, healing, and collective compassion. By staying rooted in our values and supporting each other through turbulent times, we can weather the storm—not just individually, but together.

Your anxiety is not a weakness. It's a signal—a call to reconnect with yourself, your community, and the kind of world you want to help shape.

And if that signal is feeling loud right now, know that help is available. Connecting with a mental health professional can be one of the most powerful steps you take toward feeling safe, steady, and supported—no matter what’s happening in the world around you.