How to Winter

1. Your Winter Mindset Shapes Your Reality

Because our expectations don’t just reflect reality; they also create our reality.

Expectations matter. Our preconceived notions about winter, whether conscious or subconscious, act like a "nocebo effect," making us more likely to experience the season negatively. If we expect winter to be dreadful, every cold shiver or gray morning confirms this belief, deepening our misery. The author's initial bias against winter, formed growing up at the Jersey Shore, was challenged by her experience in Tromsø, Norway, where locals embraced the season despite extreme darkness.

Mindsets are lenses. Mindsets are core assumptions that influence what we notice and expect. They are true but biased, focusing our attention on a specific slice of a complex reality. For instance, winter can be both miserable and magical, but our mindset determines which aspects we prioritize. This selective attention then reinforces our initial mindset, creating a self-fulfilling prophecy.

Proactive anticipation. We can deliberately cultivate a positive winter mindset by actively anticipating and preparing for the season. This involves:

• Marking the end of daylight saving time as a transition, not a sudden shock.
• Planning for a lighter week to adjust to changes in daylight.
• Engaging in pre-winter rituals like pulling out warm clothes or stocking up on tea.
  By focusing on what we look forward to, we can shift our expectations and transform winter before it even begins.

2. Embrace Winter as a Season of Rest and Adaptation

Perhaps another reason the narrative of seasonal affective disorder persists is that many modern cultures are more amenable to the idea of a personal problem—individual winter depression—than a societal one, in which current structures are recognized as incompatible with adaptive seasonal change.

Rethink "winter blues." Many people self-diagnose with seasonal affective disorder (SAD) when they experience mild winter tiredness or reduced social activity. However, true clinical SAD is relatively uncommon and requires significant impairment in daily functioning. What often feels like a problem might simply be a natural, adaptive response to seasonal changes, especially in places with dramatic shifts in daylight.

Seasonal adaptation. Just like plants and animals prepare for winter by hibernating, migrating, or changing their physiology, humans can also benefit from adapting their routines. In Tromsø, increased sleep and reduced socializing in winter are seen as normal, not problematic. Fighting these natural inclinations can lead to unnecessary suffering, whereas embracing them allows for rest and replenishment.

Rest as resistance. Modern society often prioritizes "exponential growth" and productivity, making rest feel like a moral failing. However, rest is foundational for well-being and can be a powerful act of resistance against unsustainable demands. Winter offers a natural opportunity to:

• Prioritize sleep and slow down.
• Engage in "slow hobbies" like baking, crafting, or reading.
• Reframe small moments as restorative "rest practices."
  By valuing maintenance and self-care, we can transform winter into a season of profound restoration.

3. Cultivate Selective Attention to Winter's Wonders

But by turning our powers of attention to the scene before us, wonders appeared.

Attention shapes experience. Our mindsets direct our attention, making us more likely to notice either winter's discomforts or its delights. A day on Finland's frozen Baltic Sea, for instance, can be both freezing and magical; what we focus on determines our experience. This selective attention then reinforces our mindsets, creating a cycle that can be either positive or negative.

Reframe negative thoughts. Cognitive Behavioral Therapy (CBT) for SAD, pioneered by Kelly Rohan, helps patients identify and challenge negative beliefs about winter. By shifting attention towards enjoyable winter activities and reframing pessimistic thoughts, individuals can change their mindset and experience the season more positively. This approach has shown more lasting benefits than light therapy alone.

Notice nature's resilience. Holli-Anne Passmore's "Noticing Nature Intervention" demonstrates that simply paying attention to everyday nature and how it makes you feel can boost positive emotions, awe, and resilience, even in winter. This practice helps us:

• See nature's subtle beauty (e.g., frost patterns, bare branches).
• Recognize nature's incredible resilience and the promise of spring.
• Feel more connected to something larger than ourselves.
  This intentional focus expands our definition of "nature" and strengthens our emotional fortitude.

4. Transform Winter Through Intentional Language

“What are you gonna do? Are you gonna bitch about it? You can’t bitch about it. This is your life, for seven months of the year. You just have to romanticize it.”

Language creates reality. The words we use, especially in casual conversation, profoundly shape our perceptions and mindsets. Constant "winter-bashing" reinforces negative beliefs about the season, not just for ourselves but for those around us. Conversely, using positive language can romanticize winter, turning even mundane experiences like waiting for a car heater to warm up into cherished memories, as seen with the Icelandic word "útilykt" (out-smell).

Sami wisdom. Traditional Sami culture, with its eight seasons (including "spring-winter"), offers a nuanced way to conceptualize winter. Instead of a single, monolithic "winter," breaking it into phases like early, mid, and late winter helps us:

• Appreciate its dynamic nature.
• Anticipate shifting conditions and opportunities.
• Ritualize each sub-season's unique comforts.
  This linguistic shift allows for greater flexibility and appreciation across diverse climates.

Be a Wintertime Mindset Ambassador. We can actively change the cultural narrative around winter by consciously choosing our words. This "saying is believing" strategy involves:

• Making winter-positive small talk (e.g., "I love the crackle of ice," "The rain smells so clean").
• Highlighting winter's benefits rather than its drawbacks.
• Challenging false narratives (e.g., "It's -40°F for six months").
  This practice not only shifts our own mindset but also influences others, contributing to a broader cultural appreciation of winter.

5. Prioritize Low-Arousal Positive Emotions and Coziness

Acknowledging and embracing low-arousal positive emotions can be an entry point to increasing winter enjoyment.

Beyond excitement. While Western cultures often prioritize high-arousal positive emotions like excitement, winter naturally lends itself to low-arousal positive emotions such as calm, contentment, and serenity. Embracing these feelings can expand our definition of happiness and allow us to find joy in quieter activities.

Hygge and its essence. The Scandinavian concept of hygge (cozy contentment) is more than just an aesthetic; it's an internal state. It's about fostering peacefulness and connection, often through:

• Soft, warm lighting (e.g., "Big Light Off" with candles and lamps).
• Comfortable, inviting spaces.
• Intimate conversations and quiet activities.
  These elements transform long winter nights into assets for introspection and closeness, rather than periods of gloom.

Global coziness. Coziness isn't exclusive to Scandinavia; it exists in various forms worldwide. Examples include:

• Viennese coffeehouses, offering refuge and unhurried contemplation.
• Japanese kotatsu, low tables with heaters for family gatherings.
• Dutch "brown bars," providing warm, convivial spaces.
• British pub culture, with fires and mulled wine.
  By recognizing and cultivating these cultural expressions of coziness, we can enrich our winter experience and find well-being in everyday moments of peace.

6. Infuse Winter with Meaningful Rituals

Winter invites ritual gatherings. Burns nights, holiday traditions, Sunday suppers: all help us find closeness.

Darkness as opportunity. Winter's long nights, often seen as a challenge, are a unique opportunity for rituals and activities that thrive in the dark. Instead of fighting the darkness, we can embrace it for:

• Intimacy and coziness (candlelit dinners, movie nights).
• Rest and early bedtimes.
• Creative pursuits (darkness enhances creativity and risk-taking).
• Contemplative activities (evening walks, mindful bathing).
  This reframing transforms darkness from oppressive gloom into a source of magic and possibility.

The power of fire. Gathering around fire, whether a roaring hearth or a cluster of candles, is a primal human ritual that fosters connection and relaxation. Indigenous traditions, like Anishinaabe firekeeping, imbue fire with sacred meaning, emphasizing intention and attention. Even simply watching a fire can lower blood pressure and encourage deeper, more vulnerable conversations.

Rituals provide meaning. Rituals, defined by intention, attention, and repetition, elevate ordinary actions into soulful practices. They provide comfort, mark the passing of time, and connect us to ourselves, others, nature, and the transcendent. Examples include:

• Daily: Lighting a candle at sunset, enjoying morning coffee mindfully.
• Weekly: Observing a "winter sabbath" from work or screens.
• Yearly: Celebrating the winter solstice, holiday traditions like Iceland's Jólabókaflóð (Christmas book flood).
  By creating and embracing winter rituals, we give structure and joy to the darkest days, making the season special and meaningful.

7. Overcome Inertia and Get Outside in All Weather

You’re not made of sugar, you won’t melt in the rain.

Challenge limiting beliefs. Many people avoid going outside in winter due to beliefs like "you can't go out in bad weather," "it will be unpleasant," or "it's unhealthy." These beliefs, often culturally ingrained, are largely unfounded. Cultures in the far north, like Utqiaġvik, Alaska, demonstrate that life continues outdoors even in extreme cold, with children playing outside in sub-zero temperatures.

Dress for success. The Scandinavian saying, "There's no such thing as bad weather, only bad clothing," highlights the importance of proper gear. Layering with wool, wearing waterproof outer shells, and using accessories like mittens and shoe spikes can make outdoor excursions comfortable and safe. This proactive preparation reflects an adaptive mindset, turning potential discomfort into an opportunity for enjoyment.

Motivation strategies. Overcoming indoor inertia requires both reducing avoidance and increasing approach motivation:

• Reduce avoidance:
  • Dress appropriately for the weather.
  • Challenge affective forecasting errors (it's rarely as bad as you expect).
  • Debunk the myth that cold makes you sick (fresh air is often beneficial).
• Increase approach:
  • Focus on short-term rewards (e.g., feeling refreshed, accomplished).
  • Practice "wise self-compassion" by noticing how outdoor time improves mood.
  • Leverage social support (friends make challenges seem less daunting).
    Embracing friluftsliv (open-air life) means finding freedom and connection in nature, regardless of the weather, and can be as simple as a mindful walk with a thermos of hot coffee.

8. Harness the Power of Hot and Cold Immersion

People who practice winter swimming tend to be fanatics about it... They claim that it refreshes and invigorates them; that it cures their stresses; that it heals their aches and pains; that it makes them feel warmer during the winter.

Hot water's healing touch. Cultures like Japan, with its extensive onsen (hot spring) tradition, have long recognized the health benefits of hot-water bathing. Modern research confirms that frequent hot baths can:

• Improve sleep quality and reduce insomnia.
• Lower blood pressure and reduce the risk of heart disease.
• Alleviate depression symptoms.
• Promote relaxation and recovery from fatigue.
  This practice, often a daily ritual in Japan, provides warmth and comfort, especially in cold homes.

Sauna for soul and body. Finland's ubiquitous sauna culture (one sauna for every two people) views saunas as necessities for physical and spiritual cleansing. Beyond relaxation, regular sauna use offers remarkable health benefits:

• Reduced risk of heart attack, stroke, and dementia.
• Improved immune function and reduced susceptibility to colds.
• Lower blood pressure and cholesterol.
• Stress reduction and enhanced social connection.
  The communal, egalitarian nature of saunas fosters intimacy and truth, making them a powerful tool for well-being.

Cold water's invigorating shock. Winter swimming, though seemingly extreme, provides an exhilarating rush and significant health improvements. Brief immersion in icy water releases endorphins, dopamine, serotonin, and norepinephrine, leading to:

• Mood boosts and reduced depression.
• Improved immune system and circulation.
• Increased brown fat production, making the body more efficient at self-heating.
  The initial shock gives way to a profound sense of accomplishment and invigoration, making it a "healthy addiction" for many, even without a sauna chaser.

9. Advocate for Winter-Friendly Infrastructure and Community

If you design for winter first, summer’s easy.

Infrastructure as "soil." While individual mindsets are the "seeds" for winter enjoyment, supportive infrastructure acts as the "soil" where these mindsets can flourish. Cities adapted for winter, like Tromsø, ensure that life doesn't stop when it snows, making it easier for residents to embrace the season. This includes:

• Plowed roads and heated sidewalks.
• Well-insulated buildings and cozy public spaces.
• Accessible outdoor activity areas (e.g., lighted ski trails).
  Such infrastructure alleviates negative aspects of winter, enabling people to focus on its positives.

Winter Cities movement. Cities like Edmonton, Canada, have proactively transformed their approach to winter through comprehensive strategies like the "WinterCity" initiative. This involves:

• Winter Life: Creating accessible outdoor recreation (IceWays, Winter Fun Kits).
• Winter Design: Planning urban spaces to capture sun, block wind, and use creative lighting.
• Winter Economy: Fostering festivals, events, and winter patio culture.
• Winter Story: Changing the narrative about winter through social media campaigns and positive messaging.
  These efforts demonstrate that deliberate planning can turn winter from a liability into a source of civic pride and economic vitality.

Community and cultural change. Winter festivals, like Tromsø International Film Festival or Edmonton's Silver Skate Festival, are powerful tools for community building and mindset intervention. They:

• Provide reasons to gather and socialize during dark months.
• Showcase winter's unique opportunities for art, music, and recreation.
• Challenge negative perceptions and foster a collective appreciation for the season.
  By creating vibrant winter cultures, communities can inspire residents to embrace the season, leading to increased activity, connection, and overall well-being.

10. Protect Winter by Loving It

My hope is that helping people enjoy winter more will inspire more action to protect it; that reveling in winter’s coldness reminds people that it’s worth fighting for.

Winter in danger. Climate change poses a significant threat to winter as we know it. Rising temperatures lead to:

• Rainier, less snowy Arctic winters.
• Unpredictable freezing cycles, impacting wildlife (e.g., reindeer access to food).
• Longer allergy seasons and increased wildfire risks.
• Disruption of winter festivals and traditions.
  These changes highlight the urgent need to protect winter, not just for enjoyment but for ecological balance and human well-being.

Imperfect advocacy. Organizations like Protect Our Winters (POW) advocate for climate action by uniting outdoor enthusiasts and emphasizing "imperfect advocacy." This principle acknowledges that:

• No one needs to be perfectly "eco-friendly" to contribute.
• Collective action, even with individual inconsistencies, is powerful.
• Loving winter can be a strong motivator for fighting climate change.
  By focusing on progress over perfection, POW mobilizes a large "outdoor state" to lobby for systemic change and protect the season they cherish.

Reimagine the future. Embracing winter is a practice in imagining what could be different. By shifting our mindsets about winter, we learn to see opportunities in challenges and question preconceived notions. This ability to reimagine extends to global issues like climate change, inspiring us to:

• Seek innovative solutions and sustainable living.
• Foster greater empathy and connection.
• Build communities and environments that thrive in harmony with nature.
  Our winter story is intertwined with our life story; by choosing to embrace winter, we choose to embrace life in all its facets and work towards a more joyful, sustainable future.

Last updated: December 15, 2025