Conquer the Cold

Do you have icy cold winters where you live? According to the American Psychiatric Association, 41% of Americans say their mood declines during the winter. So health psychologist × psychologist an expert in mental and emotional issues (noun) Kari Leibowitz was a little nervous in 2014 when she moved from the United States to Tromsø, Norway, (see “A Trip to Tromsø”). It snows there almost daily for eight months of the year.

Leibowitz was surprised to learn that her new neighbors loved the cold months. They inspired her to change how she thinks of winter. She wrote about the experience in a book about thriving during the winter season. “We can start shaping our own mindset [about winter] intentionally,” Leibowitz told TIME. Here are a few ways you can do just that.

Winter Bucket List

If you’re bored spending time inside, Leibowitz suggests making a winter bucket list of goals. Think about things you can’t do in the summer. Maybe you’d like to try outdoor activities, such as snowshoeing and ice-skating. Or maybe you’d rather build an eight-foot-tall snowman. You could even host a neighborhood snowball fight.

Make sure to include your favorite indoor activities, too. These might include baking, playing video games, and reading books. They’ll go well with seasonal drinks, like hot chocolate. During the summer, you might be busy with other things. “Winter can be a time when you can reclaim and enjoy those slower hobbies, and things you don’t normally do,” Leibowitz says.

Stay Positive

Even if winter isn’t your thing, you can look for ways to enjoy the season. Try to get outside for 15 minutes each day, Leibowitz suggests. That might be as simple as taking an after-dinner walk with your family. “If you can spend extra time outdoors, that’s going to counteract × counteract to work against; to cancel out (verb) the feeling of the winter blues,” she says. You might not want to step outside, but winter often looks a lot harsher than it is. Once you get moving, you might even feel too warm under your coat.

Finally, Leibowitz challenges people to look for the beautiful things about winter. There’s the beauty of fresh snow, and the way sunlight glitters on dangling icicles. Try pointing these things out to your friends and family. Noticing the beauty of the season can make a big difference in your mindset.

A Trip to Tromsø

Kari Leibowitz was inspired by the winter culture of Tromsø, Norway. Each year, this arctic city experiences a phenomenon known as “polar night.” From November to mid-January, the Earth tilts the arctic region away from the sun. During this time, the sun does not rise above the horizon, and Tromsø’s roughly 77,000 residents live in darkness. But it’s not all gloomy: Locals celebrate the season with hot chocolate, winter treats, and community events.