How to Winter Series
What if changing the way we think about winter could change the way we experience it?
Welcome to Week 1 of our How to Winter series, inspired by Kari Leibowitz's book, How to Winter: Harness Your Mindset to Thrive on Cold, Dark, or Difficult Days.
Over the next several weeks, we'll explore how to approach winter with greater appreciation, curiosity, and intention.
Not because winter is always easy.
But because our experience of the season may be more flexible than we realize.
The Stories We Tell Ourselves About Winter
Think about the conversations you hear as temperatures begin to drop.
"I hate how early it gets dark."
"Here comes another long winter."
"I can't wait until spring."
"I wish I could escape somewhere warm."
Sound familiar?
I've certainly participated in my share of these conversations!
In fact, when I recently asked my Instagram followers to complete the sentence "Winter is ______," I received responses ranging from "restorative time to savor" and "cozy" to "cold" and "dark."
My own answer?
Bleak.
What I find fascinating is that we can live in the same geographic location, experience the same weather, and have remarkably different attitudes toward the season.
Why is that?
Psychologist Kari Leibowitz became interested in this question while researching wintertime mindsets in Tromsø, Norway.
Despite experiencing a prolonged period without direct sunlight, most residents approached winter with appreciation rather than dread.
They anticipated seasonal activities, embraced the atmosphere of winter, and recognized opportunities that weren't available during other times of the year.
Leibowitz's research explores how our expectations influence our experiences.
And that brings us to our first lesson.
Our Expectations Influence What We Notice
Our brains are constantly filtering information.
At any given moment, we're surrounded by more sensory information than we can consciously process.
Our expectations help determine what receives our attention.
For example, imagine waking up to six inches of fresh snow.
If your expectation is that winter is inconvenient and exhausting, you might immediately think about shoveling, slippery roads, and the additional time needed to get ready.
Those concerns are legitimate.
But someone who enjoys winter might look outside and notice the beauty of the snow-covered trees, the quiet landscape, or the opportunity to go snowshoeing.
Same snowfall.
Different expectations.
Different experiences.
One psychological concept related to this is confirmation bias, our tendency to notice and remember information that supports what we already believe.
If we believe winter is miserable, we may continually collect evidence that reinforces that belief.
But if we begin expecting winter to offer moments of enjoyment, we may become more likely to notice those opportunities.
This doesn't mean we can think away icy roads or bitter temperatures.
It means we can broaden our attention to include more than the difficulties.
What we look for influences what we notice.
What We Say Matters, Too
Another idea from Leibowitz's book that resonated with me is the role language plays in shaping our experience.
How often do we begin conversations by complaining about the weather?
It's almost a social ritual here in Minnesota!
We comment on the cold, the wind, the darkness, and how much longer winter will last.
There's nothing wrong with acknowledging uncomfortable conditions.
But when our conversations focus almost exclusively on what's unpleasant, we may unintentionally reinforce our negative expectations.
I've started wondering what would happen if I became more intentional about the words I use.
Instead of saying, "I can't stand how early it gets dark," I might say, "The earlier evenings are giving me an opportunity to slow down."
Instead of "Winter lasts forever," perhaps "Winter has different stages, each with its own possibilities."
I don't expect to eliminate every weather complaint.
Nor do I think that's necessary!
But I am curious about how changing the language I use might influence my experience.
And perhaps even the conversations I have with others.
Appreciation Is Not the Same as Forced Positivity
This distinction is important.
Developing a more appreciative wintertime mindset doesn't mean pretending to enjoy everything about the season.
Some days are genuinely difficult.
Cold weather can complicate transportation, increase heating expenses, limit mobility, and create safety concerns.
For some people, shorter days are associated with significant changes in mood, sleep, and energy.
We don't need to minimize these challenges.
And we certainly don't need to feel guilty if we struggle during winter.
Instead, the invitation is to acknowledge what's difficult while remaining open to what might also be enjoyable or meaningful.
We can dislike icy roads and appreciate freshly fallen snow.
We can miss long summer evenings and enjoy gathering around the fireplace.
We can feel tired and recognize that rest may be valuable.
Two things can be true at once.
I find this perspective much more helpful than simply telling ourselves to think positively.
It leaves room for honesty, flexibility, and curiosity.
Can We Change Our Wintertime Mindset?
One of the encouraging ideas in How to Winter is that our attitudes aren't necessarily fixed.
Our expectations develop through experiences, cultural influences, habits, and repeated messages.
That means we may also be able to influence them.
Rather than approaching winter with the assumption that it will be unpleasant, we can begin experimenting with different expectations.
For example:
What if winter offered opportunities to strengthen friendships?
What if shorter days invited a different rhythm of activity and rest?
What if there were outdoor experiences worth anticipating?
What if we could develop traditions that made the season feel special?
Notice that these are questions, not demands.
We don't need to convince ourselves that winter is wonderful.
We can simply become curious about what else might be possible.
And curiosity is often a wonderful place to begin.
Your Week 1 Winter Practice: The Mindset Experiment
I'd encourage you to try this simple exercise over the next seven days.
Step 1: Notice Your Current Expectations
Complete the following sentence without overthinking your response:
Winter is ______.
Write down the first three words that come to mind.
There are no right or wrong answers.
The purpose is simply to become aware of your current perspective.
Step 2: Identify Three Things You Appreciate
Think of three things you genuinely enjoy about winter.
They don't need to be impressive.
Perhaps it's:
Reading under a warm blanket.
The quiet after a snowfall.
Homemade soup.
Seeing holiday lights.
A favorite winter activity.
Spending time with friends indoors.
The beauty of frost-covered trees.
Choose things that resonate with you.
Step 3: Experiment With Your Language
For one week, pay attention to how you talk about winter.
Notice when you automatically complain about the cold, darkness, or snow.
You don't have to censor yourself.
Instead, try adding another perspective.
For example:
"It's certainly cold today, and the sunshine on the snow is beautiful."
Or:
"I miss the longer days, but I'm looking forward to a quiet evening at home."
The goal isn't to replace every negative thought with a positive one.
It's to develop greater flexibility in how we interpret our experiences.
Step 4: Reflect at the End of the Week
Ask yourself:
Did I notice anything enjoyable that I might otherwise have overlooked?
Did changing my language influence my mood or conversations?
What expectations would I like to carry into the coming winter?
Even small changes in awareness can be meaningful.
What Does This Have to Do With Whole-Person Wellness?
At Itasca Naturopathic Clinic, we recognize that well-being involves more than physical symptoms.
Our thoughts, emotions, relationships, routines, environment, and physiology all contribute to how we feel.
For women navigating perimenopause and menopause, changes in sleep, mood, energy, and stress tolerance may make seasonal transitions feel especially challenging.
Mindset isn't a substitute for addressing hormonal changes, sleep disturbances, or persistent symptoms.
However, learning to recognize habitual thought patterns and experimenting with more supportive perspectives can be one part of a broader approach to well-being.
We can investigate the physiological factors influencing our health while also becoming more intentional about our daily experiences.
It's not about ignoring what's difficult. It's about creating more room for what supports us.
A Reflection for the Week Ahead
As I begin my own wintertime mindset experiment, I'm paying particular attention to my language.
I've spent enough winters describing the season as bleak!
Perhaps it's time to become more curious about what I've been overlooking.
I'm not expecting to love every cold morning or snowstorm.
But I am looking forward to discovering whether a shift in expectations might create more opportunities for appreciation, connection, and enjoyment.
And that's a meaningful place to start.
Your turn: Winter is ______.
How might you complete that sentence differently by the end of this week?
Next in our How to Winter series: We'll continue exploring how to appreciate winter by examining the value of seasonal rest and slowing down.
Inspired by How to Winter: Harness Your Mindset to Thrive on Cold, Dark, or Difficult Days by Kari Leibowitz, PhD.
Dr. Rachel Oppitz is a naturopathic doctor and owner of Itasca Naturopathic Clinic in Park Rapids, Minnesota, where she focuses on women's hormonal health, perimenopause, menopause, and whole-person wellness.
