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

Countries like Finland, Sweden, Denmark and Iceland consistently top the list of the happiest countries in the world.¹ Yet their climates can be brutal, with just a few hours of sunlight a day in the depths of winter and temperatures reaching as low as -20℃. Here in the UK, 20% of us report having the winter blues – with 2% of people suffering from Seasonal Affective Disorder² (SAD) – 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.

Emelie, who works for a climate tech start-up tells us, “Before the seasons change, many people in Sweden feel stressed about the lack of daylight. I think that’s the same in most other countries with four seasons. However, Sweden is better at recognising how vital sunlight is during the few hours we have it. In the final year of my Master's degree, there were many international students on the course who weren't 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.

"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.” 

"I can't stress how important movement is for my mental health during the darker months. Darkness can sap energy from you, whereas exercise boosts happy hormones – I do Nordic walking as it's such a full-body workout that it ensures I'll sleep like a log later that night. However, it’s really important not to oversleep as this can mess with the circadian rhythm even more, which is why my top tip is to invest in an alarm with a light that mimics sunrise.

"To keep up my energy and mood, I try to make a conscious effort to eat the rainbow. It’s harder during the winter when the roast potatoes are calling my name, so supplements like magnesium and vitamin D. 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's 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 study published last year in Chile found that SAD and seasonal sensitivity were directly linked to levels of activity, with the more movement done the fewer symptoms experienced.⁶

Frida, an interior designer and founder of Danish Homedeco, tells us, “I’m a morning person, so I don’t have exciting stories of galivanting around during dark evenings. But I think that getting up early is the key to keeping my mood steady throughout the months.

"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.” 

There’s no hack to cure the real condition that's SAD, so if you’re suffering, talk to a GP or healthcare professional. But if you’re someone who simply dreads winter or gets down about the cold, taking on some of these Scandi tips might help.