How the Scandis do it: real-life stories of SAD and super-short days

Here in the UK, 20% of us report having the winter blues – with 2% of people suffering from Seasonal Affective Disorder² (SAD), which is a mental health condition.³ Everybody’s different and you should always consult your GP about low mood – but for those of us who are simply feeling a bit ‘meh’ about the season, we figured it was worth looking north for inspiration.

That’s why we spoke with three Scandinavians, who are used to low light and cold temperatures due to their northerly location, about how they keep their spirits up in winter.

Emelie Olsson, from Sweden, who works for a climate tech start-up

In the final year of my Master's degree, there were many international students on the course who were not used to the darkness. In winter our professor said we had permission to leave the class and go outside immediately if the sun came out.

That’s how I generally approach winter now – I accept that I don’t have much daytime so to get as much done in the light as possible. I try to run or do errands during my lunch break when it’s brightest as I know I’ll be less tempted to go when it’s dark. That way, when I’ve finished work, I can go home and chill on the couch, leaning into my tiredness and knowing I’ve already done everything I needed.

If I miss the boat on daylight, I still have to get outside. It’s cliché but it really works for my mood. When I lived closer to my office I would walk to work every day, even when it was pitch black in the morning. And I try to still do things I enjoy – I’ve camped in the Swedish forest during winter, even though it was completely dark by 4pm! We had flashlights and a fire so we could set up camp and cook dinner under the stars, then fell asleep by 8pm.”

What we learned: Make like Emelie and get outside as much as you can when it’s light. Research dating back to the 90s even shows that being in natural sunlight can reduce depressive symptoms by 50%⁴ – reportedly more effective than SAD lamps. And it doesn’t matter whether that light comes in the morning or afternoon⁵ – whenever the sun is out, be in it.

Riikka Williams, from Finland, is a Nordic walking coach

“In my hometown, there are as little as three hours of sunlight a day in December. Yet Finland has just been voted the happiest country in the world for the seventh time, which is even more impressive considering the dark and freezing winter. I think we exercise radical acceptance: you can't change the seasons so you might as well lean into them.

As we don’t really have a pub culture like in the UK, winter catch-ups are more often centred around the gym or a yoga class. I love combining movement and chatting and it's not uncommon to see friends or small groups powerwalking in the streets – in the dark evenings, there's also a safety aspect to being together.

I also love cold swimming in the winter. Swimming in an ice lake surrounded by nothing but snow, the stars, the moon and some northern lights for company is magical (though some may say a bit wild). On the flipside, we’re the land of the sauna and, to me, it is the perfect escape from the cold and dark. I use it to spark real happiness on winter days.”

What we learned: Move your body – ideally with friends. A study⁶ published last year in Chile found that Seasonal Affective Disorder and seasonal sensitivity were directly linked to levels of activity, with the more movement done the fewer symptoms experienced.

Frida Bredberg, an interior designer and founder of Danish Homedeco, from Sweden

My morning routine is sacred. I get my body moving right away by walking to work rather than hop on the bus. I take a green or herbal tea with me too – I quit drinking coffee a couple of months ago since it made me dip in energy later in the day and it triggered anxiety. I hope to keep it up in the winter months when tiredness kicks in.

Other non-negotiables in my morning are taking vitamin D supplements and having a homemade health shot made of ginger, lemon, honey and turmeric every morning to help my immune system.

Reminding myself that seasonal changes are important can help me be more positive. Spring is for growth, summer is for long days of adventure and winter is for calm, rest and recovery. That’s not to say we don’t long for the warmer weather; one of my favourite moments is on the first day of spring, when Scandinavians stand against the walls outside their house with their faces turned toward the sun. It’s so beautiful to see. We wouldn’t have that gratitude for the light if it wasn’t for winter – we cherish each moment we get to enjoy it.”

Try using daylight while you have it, leaning into the cosiness of the season and keeping on top of your supplements to feel more positive – and maybe even learn to love winter.

Want some more winter inspiration? Make mornings more warming with these ‘superfood’ porridge ideas.