Article By STEFANIE DAZIO
The Nordic countries have a long history of dealing with the dark winter months. Despite facing little to no daylight and enduring frigid temperatures for months on end, those living in northern Europe and above the Arctic Circle have developed coping mechanisms for the annual onset of the winter blues, which can start as early as October and linger until April.
The winter solstice, set for Dec. 21, signifies the shortest day and longest night of the year in the Northern Hemisphere. While daylight gradually increases post-solstice, winter’s grip remains firm for some time.
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People enjoy the sunny weather with the Helsinki Cathedral of the background in Helsinki, Finland, Friday, Nov. 14, 2025. (AP Photo/Sergei Grits)
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People enjoy the sunny weather with the Helsinki Cathedral of the background in Helsinki, Finland, Friday, Nov. 14, 2025. (AP Photo/Sergei Grits)
The Associated Press interviewed experts in Norway, Sweden, and Finland to gather insights on combating the winter blues. Here are some strategies they recommend for finding light, both literally and metaphorically, during the darkest months of the year:
Maintain Sleep and Social Habits
Dr. Timo Partonen, a research professor at the Finnish Institute for Health and Welfare, highlighted how the dark winter impacts our circadian rhythm. Limited daylight disrupts our internal body clocks, leading to sleep disturbances and fatigue. Partonen suggested using a dawn simulator to wake up gradually to light.
In addition to sleep issues, winter can also trigger social withdrawal and irritability. Partonen emphasized the importance of maintaining social connections as isolation can worsen symptoms.
Regular exercise is crucial for combating the winter blues and can be more enjoyable when done with a friend, helping to prevent weight gain often associated with winter cravings for carbohydrates.
Light Therapy for Seasonal Depression
Seasonal affective disorder (SAD) affects millions worldwide, with symptoms of depression peaking in the fall and winter. Light therapy, which mimics natural sunlight, can be beneficial for those with SAD and milder forms of seasonal depression.
Specialized cells in our eyes respond to blue light, affecting mood and alertness. Light therapy devices emitting 10,000 lux of light for 30 minutes each morning can help regulate circadian rhythms and boost serotonin levels in the brain.
Experts recommend using dawn simulators and light therapy devices daily to combat winter blues effectively.
Embrace Winter Positively
Ida Solhaug, an associate professor in psychology at the University of Tromsø, emphasized the importance of adopting a positive outlook as a survival strategy during the dark winter months. She encourages individuals to appreciate the change in seasons and engage in both indoor and outdoor activities.
From cozy indoor rituals like hygge to outdoor adventures like cold plunges, finding joy and light in the darkness can make a significant difference in mental well-being.
So, instead of dreading the winter, challenge yourself to look for light and positivity in the midst of darkness. As the saying goes, there’s no such thing as bad weather, only bad clothing.
Finland’s President Alexander Stubb also shared unconventional tips to tackle Nordic winters, suggesting ice baths, saunas, and outdoor activities to embrace the cold season.
Content adapted from the original article by Stefanie Dazio, reported from Berlin.
