For many in the UK, the onset of winter brings a sense of dread, a temptation to hibernate and simply endure the cold, dark months. However, chartered clinical psychologist Stephanie Fitzgerald argues this period can be a time of profound joy and restoration. Having once dreaded winter herself, she has developed a science-backed approach to not just survive, but thrive during this season, as detailed in her book, The Gifts of Winter.
Understanding and Managing Seasonal Affective Disorder
Stephanie Fitzgerald's personal journey began with recognising she had seasonal affective disorder (Sad), a condition she says is often minimised by its name. Unlike mild winter blues, Sad is an all-pervasive form of depression that can develop at any age. Fitzgerald now manages her symptoms from October to April using a combination 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. She strongly advises anyone struggling with significant winter depression to consult a healthcare professional.
Adapting Your Lifestyle for the Colder Months
Beyond managing Sad, Fitzgerald advocates for a holistic seasonal adjustment. A key change is shifting your sleep routine. She recommends going to bed an hour earlier in winter, in 15-minute increments, to combat 'revenge bedtime procrastination' and align with natural rhythms. Consistency in sleep hygiene is crucial, but a modest seasonal variation is beneficial.
She also proposes a radical rethink of the calendar. In her view, the new year should start on 1 April, not 1 January. She divides the year into spring (April-June), summer (July-September), autumn (October-December), and winter (January-March). This reframing helps separate autumn from winter and allows January-March to be a planning, restorative period, with resolutions better aligned with the increasing daylight from the solstice onwards.
Embracing Winter's Unique Opportunities
Fitzgerald urges people to move out of survival mode and actively engage with winter. This means getting outside to witness its beauty—from stunning sunrises to frost-laden trees—and changing the language used to describe it. She champions words like 'apricity' (the warmth of the winter sun) and 'yutori' (a Japanese concept meaning room to breathe) to foster a more positive mindset.
Socially, it's vital to keep your diary active. With 61% of Britons stopping exercise in winter, partly due to the brain's amygdala promoting immediate comfort, maintaining activity is a powerful antidote. Fitzgerald suggests adapting your regime: swap a run for a 20-minute walk, try strength training or yoga, or simply do stretches in bed. The endorphin boost and improved sleep are invaluable for mood.
At home, creating a 'hygge' environment with blankets and candles, and embracing slow-cooked seasonal foods like stews and curries, can mindfully anchor you in the season. Fitzgerald even recommends taking your main holiday in winter for a cheaper, more natural break, or dedicating a half-day to a personal 'winter retreat'.
Ultimately, Fitzgerald's ten strategies demonstrate that winter need not be a barren stretch to endure. By adjusting our routines, perceptions, and activities, we can uncover the unique gifts and quiet joys that the coldest season has to offer.
