I’m a Psychologist Who Used to Hate Winter—Here’s How to Learn to Love It

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It’s not that people never complained about the weather up in the Nordic countries, Dr. Leibowitz says. But she observed that they were big on what she calls “winter-positive small talk,” too—like chatting about how soft and stunning the natural light was and how comfy and restorative the next few months would be. The takeaway: Evidence suggests you’ll likely feel more optimistic about winter when you—and the people around you—chat about it in a more uplifting light.

Let yourself slow down and live seasonally.

One thing that stood out to Dr. Leibowitz during her time above the Arctic was that people changed their behaviors with the seasons. “If you live somewhere like Tromsø, where you go from two months of the sun not setting in the summer to two months of the sun not rising in the winter, it’s obvious you need to adapt to the seasons,” she says.

But in many parts of the world, like the United States, you’re essentially told that the winter shouldn’t affect you that much—that you should be just as productive, social, and motivated as you are in, say, spring and fall. “The truth is that winter does affect us,” Dr. Leibowitz says. Depending on where you live, you may be exposed to several less hours of daylight in, say, February and March compared to June and July. And research shows the reduction in daylight can dramatically impact your mood, energy levels, sleep habits and so on. “You’re going to feel that—you’re going to feel more tired, less social, less motivated,” Dr. Leibowitz says.

Instead of fighting those very real, natural physiological effects, acknowledge and accept them. Your body will feel different in the winter—so let yourself do less and rest more, Dr. Leibowitz recommends. Say no to invites you feel meh about, go to sleep earlier or sleep in later, and maybe swap out the high-intensity cycle classes for slow-paced strength training sessions or yoga. It’s okay—and normal!—to be less energetic and productive (when you can get away with it) between December and March.

Make winter a Vibe.

Remember how, above, Dr. Leibowitz said she used to feel as though winter was something to be endured, not enjoyed? That belief was holding her back from appreciating everything the season has to offer. Now, she has all kinds of traditions and behaviors she practices that get her genuinely amped about winter.

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Research suggests that people who look forward to seasonal festivities—like decorating, hosting gatherings, playing music, or cooking special meals—tend to have a more positive relationship with winter. And while the height of the holiday season may be behind us, you can still apply the same principle by creating new rituals that make the remaining months feel less monotonous and depressing.

There are so many ways to go about this—watch your favorite comfort movies (LOTR binge, anyone?), have a cup of tea every afternoon, sit by a fire, or get into cooking hearty meals like chili or lasagna. Or, my fave rec from Dr. Leibowitz, light a bunch of candles right when the sun sets and eat dinner by candlelight. Think about how you can work with the season, not against it. “Use winter as a chance to welcome the darkness,” Dr. Leibowitz says.

Get outside (and bundle up if you need to).

There’ve been many instances in which I don’t leave my apartment all day because it’s, well, gross out. If and when I do venture outside after work, I hate every second of it. So, I get it—it’s tempting to avoid the outdoors. But Dr. Leibowitz recommends finding a way to get out, even for a little bit, if you’re feeling down in the thick of winter. Research shows movement and nature are natural mood boosters—so take a 15-minute walk after work, drink a coffee in the park on your lunch break, or pick up an activity like hiking, birdwatching, or stargazing.

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