For many in the UK, the onset of winter brings a sense of dread, a temptation to hibernate and simply wait for spring. Stephanie Fitzgerald, a chartered clinical psychologist, knows this feeling all too well. She once coped by burying herself in work and retreating indoors, but this approach left her unhappy. Her journey to understand the science behind seasonal moods led her to not only manage her own winter depression but to fall "deeply in love with winter," as she writes in her book, The Gifts of Winter. So, how can the 42% of us who prefer summer learn to love the coldest season? Here are her ten transformative strategies.
Understanding and Managing Seasonal Affective Disorder
Fitzgerald emphasises that while winter blues are common, Seasonal Affective Disorder (Sad) is an all-pervasive condition that can develop at any age. She admits she didn't initially recognise her own symptoms, which began in her mid-20s. She criticises the condition's name for minimising its severity, noting she didn't feel 'sad' but "really horrific." To manage her symptoms from October to April, she now uses a multi-pronged approach: daily use of a Sad lamp for at least 60 minutes each morning, a sunrise alarm clock, vitamin D supplements, a good diet, regular exercise, and ample sleep. Her foremost advice is to consult a healthcare professional if you struggle with winter depression.
Rewriting Your Winter Routine and Calendar
Beyond managing Sad, Fitzgerald advocates for a seasonal lifestyle adjustment. One key change was shifting her bedtime an hour earlier in winter to combat "revenge bedtime procrastination" and prioritise rest over late-night screen time. She also proposes a radical calendar rethink: her new year begins on 1 April. She divides the year into spring (April-June), summer (July-September), autumn (October-December), and winter (January-March). This reframing prevents autumn and winter from blending into one "homogenous blob" of misery and highlights the increasing light after the winter solstice. She sees January to March as a planning, restorative period, aligning new goals with the natural energy of spring in April.
Finding Joy and Connection in the Colder Months
Fitzgerald urges people to move beyond mere survival mode. Actively engaging with winter—through walks to see sunrises, bare trees, and forming buds—lifted her mood. She also highlights the power of language, swapping words like "bleak" and "barren" for terms like "apricity" (the warmth of the winter sun) and "yutori" (a Japanese concept meaning room to breathe). Socially, she warns against leaving diaries empty until Easter, stating, "You can’t have an empty calendar and a full heart!" She deliberately schedules meet-ups in the early months and celebrates events like Lunar New Year to foster connection and oxytocin, which combats low mood.
Creating cosy rituals is also key. Fitzgerald "changes the energy" of her home with blankets and candles and hosts informal "hygge days" where friends relax without agenda. For exercise, she suggests seasonal adjustments, like swapping a run for a 20-minute walk or trying strength training, as 61% of Britons stop exercising completely in winter. Nutritionally, she embraces slow-cooked winter foods like stews, which satisfy cravings and offer mindful benefits. Finally, she rethinks holidays, suggesting taking time off in winter for cheaper breaks or restorative micro-retreats at home.
Fitzgerald's journey proves that with intentional strategies, winter can be a season of joy, reflection, and beauty, rather than one to be endured.
