The Gifts of Winter
A New Approach to Seasonal Affective Disorder (SAD) and the Winter Blues
Written by therapist, Bethany Cagen. Learn about Bethany’s work here.
Wait a second - how could winter in New England have any gifts? We barely survived last year’s epic Blizzard of 2026 and you can’t call yourself a New Englander without complaining about how long winter lasts. By the time March comes around, we are collectively itching for flowers and sunshine. I get it.
But I want to invite you to pause here, take a deep breath and try on a new perspective on winter - not as something to endure and get through, but as a time for rest, reflection and connection.
Break Winter Down Into Mini-Seasons
In many Indigenous cultures, winter is not one lump season that lasts for several months. The shift of the seasons is gradual and dependent on when the light changes and what the animals are doing.
The energy and tone of the falling leaves in November is different from the pitch black evenings of January, which is different from how the buds are blossoming in early March.
Can you identify how you feel in each phase of winter? When we slow down to notice, we can learn to live more in the moment. And that is what winter is all about - slowing down and being more present.
Learn from Nature
What do plants and animals do in winter? Rest, of course.
I highly encourage sleeping more in winter. Go to bed earlier, hit the snooze button guilt-free and, if you can, take a short nap everyday. Playing a Yoga Nidra youtube video is a great way to rest during the day, even if you don’t fall asleep.
There are other ways to rest besides sleeping - you could read an engrossing novel, try a new recipe or (my favorite) catch up on the Oscar nominated films before the Academy Awards in March.
Without proper rest in winter, we are more likely to get colds and flus all year long. By nourishing yourself now, you will have all the energy you need to play, work and launch new projects in Spring and Summer.
Embrace Hygge
Hygge is a Danish concept that refers to a cozy, welcoming atmosphere and a feeling of contentment. Norway, Sweden, Iceland and Finland all have similar concepts to Hygge that are specifically applied in winter. It's a way of life that involves spending time with loved ones, enjoying the simple pleasures of life, and taking a break from the daily rush.
Hygge can look like playing a board game with friends or luxuriating in a new, warm pair of slippers. It can also be a potluck dinner with friends or batch cooking warm soup for the week.
As you can see, Hygge is not defined by the activity but the mindset in which you do something. Does it feel warm and cozy? Is it relaxing? Do you feel nourished?
Indulge Your Introvert
If you’re a social butterfly or someone who tends to feel depressed or get the “winter blues”, it can be a challenge to embrace this aspect of winter. But it’s important to learn how to spend time with the most important person in your life - you!
I invite you to make a list of the things you enjoy doing by yourself. Try to include a few creative practices on the list. Winter is a great time to pick up that instrument you’ve been wanting to try or pull out your art materials or journal. Being creative turns off the logical and planning parts of our brains and engages other areas of the brain that allow us to be spontaneous, imaginative and silly.
Once a week, turn to your list and choose something to do by yourself (preferably not doomscrolling). Sometimes we don’t know what hidden gifts we have to express until we slow down to spend time by ourselves.
Connect with Others
On the other hand, winter is also a great time to connect with others. In the spirit of Hygge, talk to your friends or family about having a weekly potluck at each other’s houses or make a plan for coffee every Saturday morning. Winter is the perfect time to join a new club or finally attend that meetup group you’ve been thinking about.
The important thing here is to get something on the calendar so you actually do it! If we are all feeling the challenges of winter, isn’t it better to be together?
If you are interested in learning more, check out this 6 week program for people who are ready to find a new approach to winter.