Weathering the Storm: How REBT and Stoicism Can Help Beat the Winter Blues
As the days grow shorter and the skies stay grey, many of us feel a noticeable dip in mood. Whether it’s a case of “winter blues” or simply a string of rainy days messing with our motivation, it’s easy to feel like the weather is dragging us down.
But what if our emotional response to gloomy weather isn’t just about the clouds overhead — but also about the thoughts we attach to them?
Both Rational Emotive Behaviour Therapy (REBT) and the ancient philosophy of Stoicism offer practical ways to shift our mindset and better manage our mood, no matter what the weather is doing outside.
The Winter Blues: A Common Emotional Response
Feeling low during winter isn’t unusual. Fewer daylight hours, cold temperatures, and reduced outdoor activity can all contribute to a dip in mood. Some people may experience Seasonal Affective Disorder (SAD) — a more severe form of depression that occurs seasonally — but even milder forms of the "winter blues" can impact daily life.
Common thoughts might include:
“I can’t stand this weather.”
“This rain ruins everything.”
“I can’t be happy when it’s this gloomy.”
REBT and Stoicism both suggest that it’s not the weather itself that causes distress, but our beliefs about the weather.This is good news — because while we can’t control the clouds, we can work on how we respond to them.
REBT: Challenging the “I Can’t Stand It” Thoughts
Developed by Albert Ellis, REBT is based on the idea that our emotional disturbances are largely driven by irrational beliefs — rigid, unrealistic, and extreme attitudes we hold about ourselves, others, and the world.
In the context of weather-related mood dips, REBT encourages us to identify and challenge beliefs like:
“I must have sunshine to feel good.”
“It’s awful when it rains.”
“I can’t stand the cold.”
These thoughts contain what Ellis called “musturbation” (demanding things be a certain way) and low frustration tolerance (“I can’t bear this”). REBT teaches us to replace them with more rational alternatives:
“I prefer sunshine, but I can still find meaning and joy on grey days.”
“Rain is inconvenient, but it’s not the end of the world.”
“Cold weather is uncomfortable, but I can tolerate it.”
By disputing irrational beliefs and developing more flexible, resilient thinking, we reduce emotional suffering — and increase our capacity to make the most of even the dreariest day.
Stoicism: Focusing on What You Can Control
The Stoic philosophers of ancient Greece and Rome faced their own share of hardship — war, exile, illness — yet they remained calm and centred by sticking to one core principle: Focus on what is within your control, and accept what is not.
We can’t control the seasons, but we can control how we prepare, how we think, and how we act.
A Stoic might say: “It’s raining. That’s nature. I can either resist reality and suffer, or I can accept it and adapt.”
This acceptance isn’t resignation — it’s clarity. Once we stop fighting the weather, we can redirect our energy to meaningful action:
Lighting a candle and reading a good book.
Reaching out to a friend for a chat.
Finding beauty in the rain or the starkness of winter.
Using the season as an opportunity for rest, reflection, or creativity.
Stoicism also encourages voluntary discomfort — deliberately doing things that are inconvenient or challenging, not to suffer, but to build strength and perspective. So next time you bundle up for a chilly walk or go outside despite the drizzle, you’re actually training resilience — the Stoic way.
Putting It Together: A Rational-Stoic Winter Mindset
REBT gives us the tools to challenge irrational beliefs about weather (“I must have sunshine to cope”), while Stoicism reminds us that we can endure discomfort with grace and courage.
Together, they form a powerful approach to the emotional challenges of winter:
Acknowledge your feelings, but don’t catastrophize them.
Challenge unhelpful beliefs (“I can’t stand this”) with more rational ones.
Accept what’s out of your control, and focus on what you can do to take care of yourself.
Reframe discomfort as an opportunity — to grow, slow down, reflect, or connect.
Practice gratitude — even for small joys like warm socks, a hot drink, or a good conversation.
Final Thoughts
Grey skies may be inevitable, but suffering because of them doesn’t have to be.
With the combined wisdom of REBT and Stoicism, we can cultivate a mindset that helps us not just survive the winter — but thrive in it.
Let the rain fall. We’ve got umbrellas — and rational thoughts — to keep us steady.
