A Therapist's Winter Survival Guide: How to Work With the Season, Not Against It

There's a day it happens. You ride your bike to work and realize, with a sudden, stinging shock, that you needed gloves. You find yourself pulling on jackets and closing windows, knowing you won't feel the sun on your bare arms for another six months.

Winter is coming.

As a therapist in Paris, I've seen how this seasonal shift can impact our well-being. Having previously lived in the eternal summer of Singapore for 14 years, the European winter was a significant adjustment for me, too. This isn't your typical list of cozy clichés; this is a guide to emotionally and practically preparing for the colder months, so you can work with the season, not against it.

First, a crucial point: you do not need a diagnosis of Seasonal Affective Disorder (SAD) to find winter difficult. While SAD is a very real medical condition that requires professional support, many of us simply experience a lower mood, a dip in energy, and a general sense of sluggishness. This is not a pathology. We are animals, and our biology naturally responds to less light and colder weather.

This guide is about approaching that natural response with intention, curiosity, and a lot of self-compassion.

1. Honour the Transition: A Ritual for Closure

Before you can welcome a new season, you need to say a proper goodbye to the last one. Rushing from the openness of summer into the enclosure of winter can feel abrupt. A simple ritual can help prime you for the change.

My own ritual is to create a digital photo album of the summer. I gather images from nature, travels, and time with friends. I rarely look back at these albums, but the act of creating one forces me to reflect on the warmth and joy of the season. It fosters a sense of gratitude that softens the arrival of the cold. You could do this with a physical scrapbook, a "summer box" of mementos, or through a final journaling session with prompts like:

• What am I grateful for from this summer?

• What did I learn about myself?

• What feeling or memory do I want to carry with me into the winter?

2. Prepare Your Environment: A Sanctuary from the Cold

As someone from Sydney, I have a cultural tendency to underdress for the cold. My first Parisian winter, I was constantly sick. I learned my lesson. Preparing your environment is a profound act of self-care.

• Your Body: Dress in layers. Parisians tend to overdress, and it's a wise strategy. Invest in good thermal wear you can layer under your normal clothes. A warm coat, a scarf, and gloves are not luxuries; they are necessities for your well-being.

• Your Home: Make your space a true sanctuary. A warm winter quilt, blankets, and a few hot water bottles can transform your home into a cozy refuge.

• Your Lighting: This is my most impactful tip. The oppressive grey of a Parisian winter is no joke. I've outfitted my apartment with smart bulbs that can change color temperature. During the day, I set them to a brighter, bluer light that mimics daylight. It's an anecdotal observation, but I find it makes a huge difference in my energy and alertness. If you don't want to invest in smart lights, simply swapping a few key lightbulbs for "daylight" bulbs can have a similar effect.

3. Nourish Your Body: Food, Movement, and Light

Your body's needs change in the winter. Your job is to listen and respond with intention.

• Movement: Your instinct may be to hibernate, but it's crucial to keep moving. If you can exercise outdoors, even better. My favorite time to cycle in Paris is during the winter — the paths are empty, and the feeling of cold air is incredibly rejuvenating. Even a 15-minute walk around the block to soak up what little daylight there is can make a world of difference.

• Food: Your cravings will shift toward warmth and comfort. This is biology, not weakness. Lean into it with nourishing winter foods: stews, soups, barley, beans. Slow cooking is a perfect winter activity — it's low-effort, makes your home smell incredible, and produces deeply flavourful meals.

• Vitamins: Many people take Vitamin D in the winter. However, everyone's needs are different. My second winter here, I took vitamins on the advice of friends and ended up with vitamin poisoning, with symptoms that mimicked depression. My strong advice: speak to a doctor. Get a blood test. Understand what your body actually needs.

4. Plan for Pleasure and Connection

Winter can feel long and isolating, which is why you must be intentional about building in joy and social connection.

• Have a Winter Project: Use the cozy, introspective energy of the season to take on a project you find satisfying. Read that long novel you've been putting off. Take up knitting. Last year, my project was a deep dive into the films of David Cronenberg at the Cinémathèque Française. It got me out of the house and gave my mind something rich to chew on.

• Schedule Social Time: Hibernation is tempting, but social connection is a powerful antidote to winter lows. Make a commitment to see friends or invite them over a certain number of times per week. Committing in advance makes it harder to back out when you're feeling sluggish.

• Plan a Future Trip: Having a future warm-weather holiday planned can be a beacon of hope in the dark months. It gives you something to look forward to and sustains you through the cold.

Winter doesn't have to be a season you simply endure. By meeting it with intention, preparation, and self-compassion, you can find the unique, quiet nourishment it has to offer.