When Human Rights Are Threatened, Mental Health Is Impacted
A Follow-Up for Canadians
Earlier this year, I wrote a blog post titled How to Cope With Political and Social Uncertainty as a Canadian. I didn’t anticipate just how deeply it would resonate. Many of you reached out, privately and publicly, to share how seen you felt, how relieved it was to have language for the anxiety you were carrying, and how validating it was to hear that your distress wasn’t an overreaction.
This post is a follow-up to that as things, unfortunately, have not improved, and perhaps even worsened in a variety of ways.
Since then, the world has continued to shift in unsettling ways. Human rights violations, both globally and particularly in the United States, have intensified. For many Canadians, these events don’t feel distant. Because of our geographic proximity, shared media, cultural ties, and economic interdependence, what happens in the U.S. often feels uncomfortably close to home.
Now, to be clear, this is not a political piece; this post is not to suggest what “side” of the various issues you should be on regarding these critical issues. This is to acknowledge the pain that is being experienced by so many individuals, pain caused by the assumptions that are being made about who they are, what their intentions are, and the beliefs that they hold. The direct experience of this trauma, along with the vicarious trauma that observers, even from a distance, are experiencing, is impacting many people right now and needs to be addressed.
This follow-up explores how threats to human rights affect individual mental health, why this is showing up so strongly right now, and what you can do, practically and meaningfully, to care for yourself while staying engaged with the world.
Why Human Rights Violations Affect Mental Health
Human rights violations are not just political or legal issues, they are psychological stressors. When people witness or anticipate the erosion of rights related to bodily autonomy, racial justice, gender identity, immigration status, or freedom of expression, the nervous system often responds as if safety itself is under threat. This can lead to:
Chronic anxiety or a sense of impending doom
Sleep disturbances and difficulty concentrating
Emotional exhaustion or numbness
Grief for a world that feels less safe or less just
Moral distress — the pain of watching values be violated without clear ways to intervene
For many, this stress is compounded by constant exposure to distressing news, social media, and polarized discourse. Even when these violations are happening elsewhere, the anticipation and identification, “Could this happen here?”, can be deeply unsettling.
Why the U.S. Context Feels So Close for Canadians
Canadians often ask, “Why does this affect me so much when it’s not happening here?”
The answer is layered and complex….and real. What you are feeling is completely expected. We are closely tied to the United States through media, policy influence, family connections, and shared cultural narratives. When rights are rolled back, or groups are targeted there, it can trigger fear, anger, and grief here, particularly for those who belong to marginalized communities or love someone who does.
There is also a broader psychological impact: watching democratic norms and protections erode nearby can destabilize our sense of predictability and trust in institutions. Uncertainty, especially when it involves safety and dignity, is one of the strongest drivers of anxiety.
Common Mental Health Responses I’m Seeing
In my work, I’m hearing people describe:
Hypervigilance: feeling constantly “on edge” or scanning for danger
Hopelessness: a sense that nothing they do will make a difference
Disconnection: withdrawing from conversations, relationships, or the news entirely
Conflict fatigue: avoiding others due to polarization or fear of confrontation
Guilt: feeling torn between wanting to disengage for mental health and feeling morally obligated to stay informed
These responses are not signs of weakness. They are normal human reactions to prolonged uncertainty and perceived threat.
Action Items: What You Can Actually Do
Caring about human rights does not require sacrificing your mental health. Below are practical, evidence-informed ways to stay grounded, engaged, and emotionally protected.
1. Set Boundaries Around News Consumption
Being informed does not mean being constantly exposed.
Choose specific times to check the news rather than scrolling throughout the day.
Limit exposure to sources that rely on sensationalism or outrage.
Avoid consuming distressing content right before bed.
Ask yourself: “Is this helping me stay informed — or just keeping me activated?”
2. Shift from Helplessness to Purposeful Action
Anxiety often intensifies when we feel powerless. Even small actions restore a sense of agency.
Support organizations working to protect human rights (financially or through
volunteering).
Write to elected officials about issues that matter to you.
Attend community events, talks, or peaceful advocacy efforts.
Avoid consuming distressing content right before bed.
You don’t need to do everything; doing something is enough.
3. Anchor Yourself in Values-Based Living
When the world feels chaotic, values provide stability. They help shift us out of constant fear-based reactions and into intentional, grounded action — even when we cannot control what is happening globally or politically.
Start by identifying two or three core values that matter most to you right now. These might include compassion, justice, safety, dignity, community, integrity, or care for others. Values are not goals; they are ways of being that can guide everyday choices.
Once you’ve identified your values, ask yourself: “What does living this value look like today — in my home, my work, or my relationships?”
For example:
If compassion is a core value, living it might mean having patience with yourself when you feel emotionally exhausted, checking in on a friend who is struggling, or choosing curiosity over judgment in difficult conversations.
If justice matters to you, this could look like educating yourself through reliable sources, supporting organizations that protect human rights, having thoughtful conversations with your children about fairness and empathy, or using your voice — when safe — to challenge harmful narratives.
If community is important, living this value might involve staying connected with people who share your values, participating in local events or advocacy efforts, or intentionally creating spaces where others feel heard and supported.
On particularly heavy days, values-based living can be very small and still meaningful. It may simply mean limiting exposure to distressing news, resting when your body needs it, or choosing kindness toward yourself rather than pushing through burnout.
Living your values doesn’t require constant action or activism. It’s about alignment, not perfection. When your actions reflect who you are and what you care about, anxiety often becomes more manageable — not because the world is less troubling, but because you are no longer disconnected from your sense of purpose.
Values offer a steady internal compass when external systems feel unstable. Returning to them, again and again, can help you move forward with intention rather than fear.
4. Regulate Your Nervous System Daily
Chronic stress doesn’t just live in our thoughts; it lives in the body. When we are repeatedly exposed to uncertainty, fear, or injustice, the nervous system can remain in a prolonged state of activation. Over time, this can show up as irritability, fatigue, muscle tension, sleep disruption, or a constant sense of being “on edge.”
Daily nervous system regulation helps signal safety to the body. This doesn’t require intensive practices or long periods of time — small, consistent actions can make a meaningful difference.
Gentle movement is one way to support regulation. This might include walking outside, stretching between tasks, practicing yoga, or simply changing positions throughout the day. Movement helps release stored tension and can calm the stress response without overwhelming the body.
Slow breathing and grounding exercises are another powerful tool. Taking a few minutes to breathe slowly, extending the exhale, can help settle the nervous system. Grounding practices, such as noticing your feet on the floor, naming five things you can see, or placing a hand on your chest, can bring you back into the present moment when worry pulls you into the future.
Journaling can also help externalize worry. Writing down fears, frustrations, or unanswered questions allows the mind to release what it has been holding. This isn’t about finding solutions, it’s about creating space so emotions don’t stay trapped internally.
These practices are not avoidance. They are resilience-building. Regulating your nervous system allows you to stay engaged with the world in a sustainable way, rather than becoming overwhelmed or shut down by constant stress.
5. Stay Connected — Without Burning Out
During times of social and political tension, isolation can intensify distress. Humans are wired for connection, and supportive relationships play a key role in emotional regulation and resilience. At the same time, not all connection is helpful, especially when conversations become hostile, dismissive, or emotionally draining.
Seek out people who can hold nuanced, respectful conversations, even when there are differences in perspective. This might be a friend, colleague, family member, or community group where curiosity, empathy, and listening are valued. Feeling understood — even without agreement —can significantly reduce feelings of loneliness and anxiety.
It is also important to set limits with those who escalate conflict, minimize your concerns, or repeatedly invalidate your emotional experience. Protecting your mental health may mean stepping back from certain conversations, muting online threads, or choosing not to engage when discussions become unproductive or harmful.
Remember that disagreement does not require constant debate. You are not obligated to explain, defend, or justify your values in every interaction. Choosing when and how to engage is a form of self-care, not avoidance.
Connection should feel supportive, grounding, and replenishing — not depleting. Prioritizing relationships that allow you to feel safe, heard, and respected can help sustain emotional wellbeing during uncertain and challenging times.
6. Seek Professional Support When Needed
If political or social stress is interfering with sleep, relationships, work, or your sense of self, speaking with a therapist can help. This isn’t about “not coping well enough” — it’s about having space to process complex emotions safely.
Moving Forward with Care and Intention
The response to my original blog made one thing very clear: many Canadians are quietly carrying the emotional weight of what’s happening in the world. This follow-up is a reminder that your reactions make sense, and that caring deeply does not mean you must be overwhelmed.
You are allowed to protect your mental health and care about justice.
You are allowed to rest and take action.
You are allowed to feel affected — even when events are happening beyond our borders.
If you’re struggling, you’re not alone — and support is available.
Whatever it is, we’re here for you.
Life is uncertain. Jobs are stressful. Parenting is hard. Relationships take work. Families can be dysfunctional. And sometimes, love hurts. When you’re confronted by feelings, events, or issues that are making your life challenging, it’s okay to ask for some help.
