As the cold weather settles in and winter takes hold across many parts of the world, experts are offering advice on how to embrace the season with a positive mindset. Kari Leibowitz, a health psychologist who spent a year studying life in Tromsø, Norway, has become an advocate for rethinking how we approach the darker, colder months. In her new book, How to Winter, Leibowitz explains how people can not only survive winter but thrive during it by adopting a new perspective.
Leibowitz moved to the Arctic in 2014 to study at the world’s northernmost university, bracing herself for the extreme cold, long nights, and isolation. Initially, she assumed the harsh conditions would have a negative effect on mental health, especially the two-month Polar Night when the sun doesn’t rise at all. But she soon found that the people of Tromsø were surprisingly enthusiastic about the season, looking forward to winter with a sense of joy rather than dread.
Her research led to a shift in her own perspective. “It’s not enough to focus on the lack of depression during winter,” Leibowitz says. “We need to also explore the positives.” She believes that a key factor in thriving during the winter months is adjusting one’s mindset—specifically, how we think about the season and its challenges.
Leibowitz shares several practical strategies to help people adapt to winter’s demands and find enjoyment during the colder months. One such approach is to designate a “winter adaptation week.” As winter sets in, she suggests clearing your schedule to allow for more downtime and rest. “Anticipate being more tired and be okay with that,” Leibowitz recommends, urging people to engage in restorative activities like yoga or taking naps.
Therapist Rachel Totten also advises embracing the season by setting winter goals or creating a “winter bucket list.” She encourages activities like snowshoeing, ice skating, or simply enjoying winter-themed moments like building a snowman or hosting a snowball fight. “The colder months can be a great time to create excitement and add some fun to the season,” Totten says.
In addition to creating a winter bucket list, Totten suggests adjusting your lighting to help lift your spirits. Full-spectrum light bulbs that mimic natural sunlight can improve mood and decrease stress. She also advises incorporating indoor plants or creating cozy, warm spaces to counteract the harshness of the season.
Leibowitz and Totten agree that spending time outside, even for just 15 minutes a day, can help combat the winter blues. “Movement, fresh air, and connection with nature are natural antidepressants,” Leibowitz notes. Getting outside, even on cold, dreary days, can be a mood booster and help reframe how we think about winter.
Ultimately, Leibowitz encourages people to speak kindly about the weather. Instead of complaining about the cold or dark, focus on the positive aspects, like the clean smell of rain or the beauty of icy landscapes. A shift in perspective can make a significant difference in how we experience the winter season, making it more enjoyable and less overwhelming.
