Winter brain, politics, and ICE clips

Written by our founder: Sheena Howard BScN, MA, RN Psychotherapist

Winter brain on edge from politics and ICE clips

If your chest tightens when an ICE video lands in your feed between snow alerts and dog videos, we see you. We feel it too. Many of us at the clinic are scrolling in the same dark January, juggling caregiving, ADHD brains, trauma histories, and the fifth layer of socks. This sucks. We love our community and we want to help you get through winter without losing yourself. And yes, we are disgusted with Trump too. 

Why your body is reacting

Your nervous system reads threat cues in those clips even when you are safe at home. Repeated exposure to graphic or violent media is linked with higher stress and trauma symptoms. That includes people who were not there in person.

Short days also affect mood and energy. More daylight helps many people think and sleep better in winter. Even on cloudy days, getting outside or sitting near a bright window can make a difference.

Doomscrolling keeps the stress loop going. Studies show heavier, repetitive news and conflict exposure on social platforms is tied to higher anxiety and distress.

What we are practising with clients right now

*Warm your body first.*

Wrap a scarf, hold a hot mug, or use a heating pad for two minutes. Then try slow breathing for three to five minutes. Aim for about six breaths per minute or try four seconds in and six to eight seconds out. Breathing practices like this are linked with lower stress and better mood in trials.

*Catch daylight on purpose.*

Do a five to ten minute walk at lunch if sidewalks are safe. If it is a deep freeze, sit by the brightest window and open the curtains wide. Stack it with something you like such as tea or music.

*Make your feeds safer, especially around ICE content.*

* Mute words such as ICE, immigration raid, border patrol.
* Turn off autoplay so you choose what you watch.
* Use time boxed check ins. Try ten minutes at lunch and ten after dinner.
* Ask a buddy for text only updates when you want to stay informed without video.

Less exposure often means less stress.

*ADHD friendly friction.*

Move social apps off your home screen.
Use greyscale after eight at night.
Set a ten minute timer and pair the alarm with one body action such as a doorway stretch, refill your water, or step onto the balcony.

*Right sized action.*

If migrant rights matter to you, pick one step today.
Email your MP or MPP, donate what you can, or support a local org. Agency reduces that stuck feeling and turns anger into motion.

*People help people.*

Book low lift connection. Tea with a friend, a phone check in under a blanket, a queer or neurodivergent peer group. Your body settles in safe company.

If you are overwhelmed or directly impacted

You can reach trained responders any time. In Canada, call or text **9 8 8** for free support in English or French. Services are available nationwide.

You are not alone in this winter. We get it, we are affected too, and we care about what you carry. If you want support that honours your lived experience and your whole health, we are here.