What is the 'way to survive winter' from a psychological perspective?

With the New Year's celebrations over and spring still a ways off, January and February can be particularly harsh and depressing for many people. Sophie Homer, an associate professor of psychology at the University of Plymouth, and The Guardian, a British daily newspaper, offer tips for surviving the winter.

Top tips for getting through winter months—and they're not what you think
https://medicalxpress.com/news/2026-01-winter-months-theyre.html

Winter is coming … but don't panic! 54 expert tips on getting through the cold, dark months ahead | Life and style | The Guardian
https://www.theguardian.com/lifeandstyle/2024/nov/16/winter-is-coming-but-dont-panic-54-expert-tips-on-getting-through-the-cold-dark-months-ahead

Our negative feelings about the cold and darkness of winter may stem from a mismatch between social expectations and our biological rhythms. Psychologist Kari Leibowitz points out that 'many people mistakenly believe they can maintain the same levels of energy and productivity year-round.' According to Leibowitz, feeling tired and less socially engaged in winter is a perfectly normal, healthy response to the sudden decrease in daylight hours, and shouldn't be pathologized.

Homer argues that the need to slow down during the winter months is a biological need, not a personal flaw. He suggests resisting the societal pressure to be productive and reframing this time of year as a time when we have permission to recharge. Rest isn't laziness, but a necessary process that prepares our bodies and minds for the coming season.

Viewing winter as one long period of stagnation can easily lead to mental fatigue. The Guardian cites the wisdom of the Sami , an indigenous people of Northern Europe, who divide winter into three distinct phases: 'Autumn-Winter,' 'Winter,' and 'Spring-Autumn.' By dividing the seasons into smaller parts like this, it's possible to ease the sense of despair that 'winter will never end,' which can be felt especially in February and March, and to appreciate the gradual arrival of spring.

At the same time, we need to be mindful of the psychological burden that comes with the new year. Homer points out the dangers of forcing yourself to take on new projects or perfect your habits in January. He encourages us to avoid extreme 'all or nothing' thinking and to embrace the 'gray area' of recognizing even a short stretch or a single nutritious meal as positive progress.

The physical environment and interactions with others also have a significant impact on your mental state in winter. The Guardian cites clinical psychologist Emma Hepburn's claim that 'exposing yourself to even a few minutes of morning light contributes to stabilizing your sleep cycle.' Avoiding overly bright lighting indoors and using candles and indirect lighting to create a cozy winter space promotes psychological relaxation.

Socially, rather than forcing yourself to attend large gatherings, it is recommended to engage in 'low-energy' interactions such as inviting close friends over to watch a movie or share a hot meal. Homer says that connections with others are a powerful buffer against depressed moods, and explains that small acts of kindness, such as reaching out to others, can have a 'ripple effect' that can also evoke positive emotions in yourself.

Correcting cognitive distortions about bad weather is also key to staying healthy in the winter. The Guardian warns against the bias that leads us to label an entire day as 'terrible weather' just because it rains. In fact, they say you can rewire negative thought patterns by consciously focusing on the beauty of winter, such as the golden winter light filtering through the clouds, the birds perching on your windowsill, and the light reflecting off streetlights.

Finally, taking care of your physical self-care is ultimately directly linked to maintaining your mental self-esteem. It's especially important to incorporate nutritious seasonal vegetables and spices into your diet, carefully moisturize your skin and lips to protect them from dryness, and don't forget to protect yourself from UV rays even in winter. The Guardian argued that these small considerations create a psychological sense of security that you're taking good care of yourself, even during the harsh seasons.