You Matter: Supporting Teen Mental Health in a Hyper-Political World

A message for teens — and the educators, caregivers, and the counsellors who walk beside them

Let’s be honest for today’s teens, politics isn’t background noise — it’s a daily download.

From the news to climate change ,gender identity, Indigenous rights to mental health, teens aren’t just watching the world change — they’re living in the centre of it. They see it on their feeds, in their classrooms, in their communities. And they feel it.

While staying aware, active, and engaged can be empowering, it can also be exhausting.

So let’s say this clearly — for every teen and every adult who supports them:

You’re not too sensitive. You’re not overreacting. You’re responding to a world that’s overwhelming — and that’s valid.

The Mental Health Impact: What the Research Is Saying

• Over 56% of Canadian youth report climate-related anxiety (ScienceDirect, 2023)

• LGBTQ+ teens face increased mental distress linked to political discourse (The Trevor Project)

• Constant political content — especially online — contributes to burnout, hopelessness, and emotional overload

• Teens who engage in small, meaningful civic actions report stronger mental health and greater purpose (DAIS & Mental Health Commission of Canada)

What Can Help: Grounding Tools That Stick

Here’s the most important thing to remember — for teens and adults alike:

Your distress is not a flaw. It’s a normal reaction to what’s happening in the world around you. You’re not broken. You’re responding. And with the right tools, you can keep caring without collapsing. To make those tools easier to remember, Helen and Susan have added a few simple mnemonics along the way.

Counsellor Talk: 10 Ways to Stay Calm in a Politicized World

(With strategies + mnemonics you can actually use)

1. NAME It to TAME It

Say what you’re feeling.

“I’m overwhelmed.” “I’m scared.” “I’m exhausted.”

 N-A-M-E — Notice, Acknowledge, Make space, Exhale

2. NEWS Boundaries

You weren’t built for nonstop breaking news.

Mute. Curate. Unplug.

 S.A.F.E. Scroll — Set limits, Ask why, Filter wisely, Exit when needed

3. START Small and Do What You Can

You don’t need to change the world today. One small action is enough.

Write. Share. Talk. Create.

Small, value-based actions restore a sense of control and hope.

A.C.T. — Acknowledge, Choose, Take action

4. FLIP the Script

Change “I can’t” to “I’ve handled hard before.”

R.E.S.T. — Reframe, Empower, Speak kindly, Trust yourself

5. FEEL It, Don’t Fake It

It’s okay not to be okay about injustice or pain.

F.E.E.L. — Face, Express, Explore, Let it move

6. MOVE to Reset

Your body stores stress. Let it go.Go for walk , slash water on your face. take a breather. We all need it at this moment in our lives.

 P.A.C.E. — Pause, Activate, Connect, Exhale

7. Talk to Future You

Ask: What would the stronger, wiser version of me say right now?

F.O.R.E.S.E.E. — Future-self, Observe, Reflect, Encourage, See the path, Empower, Exhale

8. CONNECT With Someone Safe

You don’t need to figure things out alone.

Talk to a friend, teacher, or counsellor who listens.

R.E.A.C.H. — Relate, Express, Ask, Connect, Hold space

9. PROTECT Your Peace

You can care without crashing.

B.R.E.A.T.H.E. — Boundaries, Rest, Emotions, Awareness, Talk, Hope, Exhale

10. HEART Hold Ritual

Place your hand over your heart.

Breathe.

Say:

“I’ve got this. I will be okay. I am safe right here, right now.”

H.E.A.R.T. — Hold, Exhale, Affirm, Regulate, Trust

Just for Today…

Acknowledge that you care deeply, and that matters.

And If It All Feels Like Too Much…

Try this:

Place your hand gently over your heart.

Close your eyes.

Breathe in. Breathe out.

And say slowly to yourself:

“Just for Today , I’ve got this. I will be okay.

I am safe right here, right now .I don’t have to be caught up in things I cannot change.I can focus on the positive things and people in life.”

If you’re an educator, caregiver, or counsellor:

Put your hand over your heart. Breathe.

Say: “Just for today, I will show up. I will hold space. I will remind youth they matter — exactly as they are.”

And if you’re overwhelmed too? You’re not failing — you’re feeling.

Because in this always-on, hyper-political world, the most radical thing we can do is slow down, stay grounded, and remind each other:

You matter. You are not alone. And you are not too small to make a difference.