How to Protect Your Mental Health: During Uncertain Times

By: Angela Rozema, this mental health article is also featured in the BANA Be Yourself Magazine, which is a free online and print magazine.

Economic downturns and political unrest don’t just shape markets and headlines — they affect our health. This contributes to challenges with things like our bodies, sleep, relationships, increasing our risk for anxiety, depression, and even suicide. This probably comes as no surprise, but recent studies show clear links between financial hardship, political instability, and mental-health distress.  

Social disruption often occurs during this time, adding strain on mental health and well-being. When we’re exposed to political conflict, there is a link to increased rates of post-traumatic stress, depression, and anxiety. However, studies show the way people cope during these times can make a difference. Having supportive relationships, a sense of purpose, and active coping strategies are associated with better mental health outcomes.

So, what can you do to help improve your mental health and wellbeing when the world feels unsteady? Research highlights several practical strategies that I summarize below.

How You Can Help Protect Your Mental Health:

1. Strengthen Your Social Network
   Feeling connected to others is one of the best protections against stress. If you haven’t done so (and even if you have), reach out to your friends, family, and community groups for emotional comfort and practical help. Social support has been shown to reduce loneliness and help regulate the stress response. Sometimes, even a brief check-in, such as a quick message, a meal together, or joining a virtual group, can improve or restore a sense of belonging.
   
2. Focus on What You Can Control
   When life feels chaotic, stress tends to rise. While we can’t fix the economy or political climate alone, small concrete steps can reduce daily uncertainty. Examples include:
   
   • Setting or adjusting your budget (ex. reducing the number of meals eaten out). Making small adjustments can have a big impact on the ability to pivot during times of decreased buying power. Accessing benefits you qualify for (ex. therapy, massage etc.). By taking advantage of covered benefits, you can improve your health with decreased impact on your budget.
     
   • Setting up automatic bill reminders or payments. This reduces stress and ensures the continuation of services.
     
   • Research shows that social policies like unemployment insurance (EI) help reduce the mental-health burden of economic downturns. This occurs due to the knowledge of its existence, and as an individual, proactive steps can offer similar relief.
     
3. Social Media Detox
   Constant exposure to negative news can heighten anxiety and uncertainty, which can exacerbate the impacts during economic instability. A 2024 review on coping during socio-political unrest found that limiting news consumption, choosing reliable sources, and setting intentional times to check updates reduced distress (El Khoury-Malhame, 2024). Try creating a “media window” — a set time to check news — and turn off notifications to reduce constant stress.
   
4. Build Your Stress-Reduction Skills
   Cognitive-Behavioural Therapy (CBT) is known for helping people develop healthy coping strategies. If therapy isn’t accessible, apps like MindShift CBT (created by Anxiety Canada) can help. These tools teach you to identify unhelpful thoughts, build better coping habits, and reduce symptoms of anxiety and other mental health challenges. These skills can help you maintain internal resilience during external turmoil.
   
5. Take a Mindful Moment
   Mindfulness means focusing on one thing at a time — a rare habit in our multitasking world. Whether it’s a breathing exercise or a walk where you tune into sights, smells, and sounds, mindfulness can help calm your mind. The act of focusing on one thing can reduce stress experienced when the world is in disarray. If you’re curious or new to the practice, mindfulness.com offers a helpful Beginner 101 guide.
   
6. Create Small Daily Routines
   In chaotic times, small routines can anchor your life. Research shows that stabilizing routines helps regulate mood and sleep, boosting resilience. Try to maintain consistent:
   • Sleep and wake times
   • Movement
   • Enjoyable activities
   • These small habits can help you feel calmer and more in control when life feels out of control.
     
7. Try and Find Meaning or Acceptance
   Searching for meaning and learning to accept things we cannot change is sound advice. It’s even supported by research. Studies have shown that those who are exposed to political conflict have better outcomes when they accept or find meaning in what is happening, versus avoiding or denying it. Things like journaling, praying, and reflecting on one’s values can help us make sense of things that are outside of our control.

Beyond Individual Strategies: The Role of Policy and Community

Mental health is shaped not only by personal choices but also by economic and political structures. Countries with stronger social support systems experience more stable rates of depression and suicide, even during tough times. When individuals come together to advocate, volunteer, or build community organizations, it fosters a sense of agency. Choosing empowering activities — rather than overwhelming ones — can help reduce stress and drive change.

Uncertain times can leave anyone feeling overwhelmed. But research shows there are effective ways to care for your mental health:

• Strengthen social ties
• Take proactive steps where possible
• Limit news exposure
• Practice stress-reduction skills
• Maintain daily routines
• Cultivate acceptance
• Engage in community

No strategy can erase uncertainty, but these approaches can help you find steadier ground. In the words of Louisa May Alcott from Little Women, “I am not afraid of storms, for I am learning how to sail my ship.”