The Nordic countries are well-known for enduring long, dark winters. Residents in northern Europe and above the Arctic Circle have developed effective strategies to mentally and physically cope with the winter blues, which can begin as early as October and extend into April.
The winter solstice on December 21 marks the shortest day and longest night of the year in the Northern Hemisphere. Although daylight begins to increase after this date, winter continues for several months.
Experts from Norway, Sweden, and Finland offer various strategies for dealing with the winter blues. Dr. Timo Partonen from the Finnish Institute for Health and Welfare highlights how the dark winter impacts our circadian rhythm. With limited daylight, our internal body clocks cycle improperly, leading to disrupted sleep patterns. Individuals may sleep longer during these months but still feel fatigued throughout the day.
Partonen suggests using a dawn simulator, often referred to as a sunrise alarm clock, to help individuals wake up more gently. Additionally, winter often triggers social withdrawal and irritability, making it crucial for people to maintain their social relationships. Exercising with friends can not only combat the winter blues but also help prevent the typical weight gain of 2 to 5 kilograms (4 to 11 pounds) often seen during this time, driven by cravings for carbohydrates.
Globally, millions suffer from seasonal affective disorder (SAD), which usually presents with depressive episodes from fall until spring. A milder variant, subsyndromal SAD, exists, and there is also a lesser-known summer variant of seasonal depression. Research indicates that specialized cells in our eyes convert blue light wavelengths into neural signals that affect mood and alertness. Sunlight is rich in blue light, which activates areas in the brain pertinent to waking and enhancing mood.
Researcher Kathryn Roecklein from the University of Pittsburgh found that individuals with SAD exhibited lower sensitivity to blue light, particularly in winter. In more severe cases, professional treatment and antidepressants may be necessary. Christian Benedict, a pharmacology professor at Uppsala University in Sweden, advocates for light therapy as a remedy for both SAD and milder forms of winter blues. Benedict emphasizes that suffering through winter is not inevitable, as various strategies can mitigate its impact.
A regimen of morning light therapy using bright light devices can be highly beneficial. Studies recommend using a light that emits about 10,000 lux for 30 minutes daily. Although the devices can range from $70 to $400, some may have brightness levels that are inadequate for therapeutic effects. Individuals diagnosed with SAD might find that their health insurance covers some of the expenses associated with these devices.
Partonen further recommends incorporating both a dawn simulator and light therapy device each morning. Yale University has tested numerous products and offers recommendations, while the nonprofit Center for Environmental Therapeutics provides guides for selecting appropriate light boxes.
Another crucial strategy is cultivating a positive mindset during winter. Ida Solhaug, an associate professor in psychology at the University of Tromsø, advocates for embracing the season instead of dreading its effects. She notes that adopting a positive outlook is culturally ingrained in many Nordic communities. Engaging in indoor hobbies and the Danish concept of hygge—creating a cozy atmosphere—can help alleviate distress. Outdoor activities, such as enjoying a thermos of coffee during a traditional Swedish fika break, are also encouraged.
For those feeling adventurous, Solhaug suggests taking cold plunges, common in Nordic culture, as a revitalizing winter activity. She personally commits to swimming in the frigid waters off Tromsø at least once a week during winter. As she puts it, “Challenge yourself to look for light in the darkness.” In the spirit of facing harsh winter conditions, many Nordic people share the sentiment that there is no such thing as bad weather, only inappropriate clothing.
Finland’s President Alexander Stubb also provides advice on surviving the winter months. In a recent interview, he recommended an ice bath followed by a sauna session, ending with another ice bath and shower to endure the cold season effectively.
