How to Adapt to Winter According to Ancient Cultures

The transition to winter can feel like an insult to your daily routine. As daylight savings time ends, the evening light fades, plunging our routines into darkness and leaving us wondering, “What time is it again?”

Experts suggest that modern conveniences are exacerbating this seasonal ambush. Home conveniences like motion-sensing lighting and smart home heating systems improve our daily lives, but they can disrupt a fundamental human instinct: adapting to seasonal changes.

“We live out of sync with what’s going on in our bodies,” says Kari Leibowitz, a clinical psychologist and author.. “Our modern conveniences can work against us because they really reinforce the idea that you don’t need to seasonally adapt or change your behavior.”

It wasn’t always like this. Native American cultures such as The Zuni of western New Mexico have long celebrated the coming of darkness and winter with rituals of dance and costumes. The Persians were celebrating the beginning of the long winter nights from 502 BC e.

So how can we adjust our daily routines to embrace the changing seasons rather than resist them?

Why adapting to the seasons is important for our health

The human body is designed to adapt to seasonal changes.

“Our bodies go through a natural evolutionary cycle during the winter,” says Michael Varnum, a social psychologist and assistant professor at Arizona State University who has studied seasonal effects on the mind and body. “This is not a learned behavior or a coincidence. It’s part of a deeper, more instinctive programming.”

Our circadian rhythm, driven by exposure to light and darkness, regulates important functions such as sleep and energy levels. Morning light triggers the release of cortisol, which energizes us, while darkness stimulates the production of melatonin, which prepares us for sleep. In the winter, waking up in the dark can disrupt cortisol production, causing fatigue and mood changes, Leibowitz says.

(​Are you a morning person or a night owl? Your biological clock holds the answer.)

“There are many parallels with hibernation in many other mammals,” Varnum adds. “You also see people exercising less. They eat more high-calorie foods. You see changes in motivation.”

During winter, these physiological changes are driven by our evolutionary roots. Ancient people slowed down to conserve energy during times of food shortage, but in today’s world with an abundance of grocery stores and delivery services, we often live against the rhythms of nature, Leibowitz says.

Ancient practices of unity with nature

Living out of sync with seasonal changes was not always the right decision. Many ancient cultures and indigenous communities accepted and incorporated natural cycles into their lives.

In ancient Persia, Yalda celebrated the longest night by reciting poetry, drinking watermelons and pomegranates, and lighting candles, symbolizing the victory of light over darkness. The Celts also celebrated the arrival of winter by gathering together around fires at the solstice, viewing it as a time for reflection, renewal and connection with the cycles of nature.

(Paganism is on the rise – here’s where you can discover its traditions.)

Indigenous communities across North America have long marked the changing seasons with rituals, says Rosalynn LaPierre, an Indigenous writer and environmental historian at the University of Illinois at Urbana-Champaign.

“People planned their lives based on cycles,” she says.

According to LaPierre, an enrolled member of the Blackfeet Nation of Montana and the Red River Métis Nation, these times represent liminal spaces where deities exchange daily responsibilities.

Likewise, the Sami of Northern Scandinavia divide winter into three distinct phases—autumn winter, winter and spring winter—to recognize subtle changes in the darker months, Leibovitz says. This careful observance of seasonal changes promotes mindfulness. This practice has been proven to help reduce anxiety and improve mood by promoting a deeper connection with your environment.

How to meet winter

Despite its gloomy reputation, winter should not be viewed negatively. Changing our mindset can profoundly change our experience of this season.

“It’s like… the magic of thinking,” says Leibovitz, who wrote How to overwinterA book with strategies for developing a better winter mindset. “But there is a really clear mechanism for how this can lead to positive outcomes.”

According to Aaliyah Cram, professor of psychology and director of mind research at Stanford University. & Body Lab, our mindset—the set of beliefs that shape how we perceive the world—influences our attention and, in turn, our behavior. Thus, focusing only on winter inconveniences may lead to a negative outlook for the season.

(Here’s how Minnesota taught it anti-winter faithful find the magic of winter.)

To adopt a positive mindset, Leibowitz suggests a technique called “temptation pairing”—pairing an activity you don’t enjoy with something you enjoy. If driving home from work in the dark is boring, plan a candlelit dinner or a warm bath to lift your spirits.

To soften the shock of reduced daylight, organize a change to daylight saving time or celebrate the winter solstice. Planning a winter holiday exercises your focus and gives you the opportunity to celebrate rather than be ambushed by seasonal changes.

Winterizing your space is another strategy that harnesses the power of ritual. Moving summer clothes to the back of your closet (yes, even in areas with milder winters) or installing flickering lights can send a positive signal that winter is cozy.

“It may sound silly, but I think if you really do it with intention, you can really welcome and celebrate the darkness,” Leibowitz says.

Above all, experts agree on the importance of spending time outdoors, even in the cold.

(What is Friluftsliv? How the idea of ​​outdoor living can help us this winter.)

“You don’t have to go to a national park,” LaPierre says. “You can enjoy nature wherever you are. You just have to go outside.”

Observing changing landscapes, plants and trees promotes connection with the rhythms of the natural world. Leibowitz recommends taking photographs of these observations, which will help develop mindfulness and allow you to share positive experiences with friends.

“It’s not a complete solution,” Leibowitz says of those long winter days. “But can you make your winter 20 percent better?”

Attuning to the seasons can also help promote self-compassion. Understanding that our bodies and minds change with the seasons allows us to be more kind to ourselves during the holiday rush.

“As with the seasonal cycle, there will be a waiting period,” Varnum says. “But then it will get warmer. The mood will change. Energy levels will naturally change.”

We just need to pay attention to the signals.