Scandinavia is often cited to be one of the happiest regions in the world, despite having some of the darkest winter seasons around the globe. As the days get shorter, embracing seasonal fun like pumpkin spice lattes and peppermint candies can do a lot, but after a while, you might come down with a case of the “winter blues,” formally known as seasonal affective disorder (SAD). It’s believed that winter blues creep up on you due to a lack of the “happy hormone,” serotonin. Here are ways to get a serotonin boost.
1. Take it outside
In Scandinavia, they have a saying: There is no bad weather — just bad clothing. There are limits, of course, but if you’re not swimming in snow, try to go outside. The crisp, fresh air will do wonders for your mood, and there are plenty of fun winter activities to try, like endurance running, ice climbing, or fat-tire biking. Cross-country skiing is a Scandinavian favorite, but if you’re setting your exercise bar low, shoot for a 20-minute walk every day.
Don’t forget your camera. Winter wildlife spotting is fun no matter where you are, and if you’ve never seen your dog try to make their way across an ice puddle, you’re in for a treat.
2. Make a winter bonfire
Can’t stomach the thought of venturing outdoors in the freezing cold? What if there were a roaring fire waiting for you? Whether by yourself, with a couple of friends, or at a party, a winter bonfire is a surefire (sorry) way to embrace the elements. Bring a sixer of your favorite stout, a wireless speaker, and a playlist of your favorite tunes, then crank up the volume and let it rip.
If you get tired of the music, switch it up with a great fiction or documentary podcast; it’ll take you back to telling ghost stories around the fire at summer camp.
3. Light up your life
Your body needs to increase serotonin to produce more melatonin, which is essential to your sleep cycle, so make use of what daylight you have and poke your nose outside during the morning or afternoon. When inside, you can compensate for the lack of sunlight by filling your space with warm lights. Turn off the harsh white LEDs, and forgo the blue light of electronics for red, amber, or yellow light.
According to Dr. F. Buenaventura, Ph.D., C. B. S. M, these tones of light, which mimic sun or firelight, revive your eyes, nourish your pineal gland, and elevate a healthy, balanced ratio of hormones like serotonin and melatonin. You can get this light from burning candles or lighting a fire in the hearth, but it’s also just as effective when emitted from a pink salt lamp or exchanging your LED bulbs for incandescent ones. They even make amber-tinted bulbs specifically for curing SAD.
4. Party on the Solstice
According to researchers at Canada’s University of Toronto, we feel colder when we’re feeling socially isolated or our mood is low. So, if the low temperatures and extra-early sundown bums you out, turn it into an excuse to party. The longest night of the year provides a great opportunity to make merry with your friends ahead of the holidays (especially handy if you’ll be spending the holidays with difficult family). Stir up some mulled wine, put on some lively music, and work up a sweat dancing and carousing with your favorite people.
5. Enjoy spontaneous acts of coffee
In Scandinavian countries, there’s a long-standing winter tradition of stopping by a friend’s place — unannounced — for coffee, cake, and conversation. In Sweden, they call it fika; in Iceland, it’s kaffi; and in Finland, it’s known as kakkukahvi.
Since the surprise visit isn’t quite as welcome in American culture, we suggested banding together with a few other winter-resistant friends for a spontaneous hosting agreement: On these days, within these windows, anybody can stop by for a little afternoon pick-me-up. You’ll be surprised how looking forward to this simple pleasure dispels the winter blahs.
6. Create a ritual
Winter is easy to love during the holidays. But after the presents have been opened and the decorations have been cleaned up, that’s when the real blues begin. In Norway, their recipe for beating the post-holiday slump is known as Fredagskos, which literally means “cozy Friday” but generally refers to a mini-celebration for no reason at all, except to give you something to look forward to each week.
Your ritual can be as simple as having friends or family over to watch a movie and eat snacks. In Norway, the millennials have turned Fredagskos into #fredagstaco, which translates as “Taco Friday.” However, it must be said that if other cultures are anything to go by, the weirder the ritual, the better.
In the Czech Republic, they throw shoes at the house. In Romania, they dress up in bear costumes and dance around in the town square. In Fernie, in British Columbia, they send a crash dummy careening down a ski jump. And of course, we can’t forget the Minneapolis guy who turned frozen pants into a venerable Midwestern tradition. Somebody get that guy a medal. He wins winter.
7. Sweat out the SAD
Counteracting seasonal affective disorder or the winter blues with a prolonged sweat session? It’s a pretty genius idea, if you ask us. Not only is it an instant cure for ice block toes and that chill you can’t seem to get rid of, but it also speeds up circulation, which helps your body release the toxins that build up with decreased physical activity, not to mention triggering a rush of energy and endorphins that defeat the winter blues.
If you can’t access a sauna or steam room at your local gym or day spa, no worries — a hot bath with healing salts will work just as well.
8. Slow-cook the winter blues away
Want to instantly transform your dark, dreary apartment into a warm cave of winter coziness? Break out the slow cooker. Along with providing a delicious treat to look forward to, the slow cooker’s heady aromas will wake up your senses and fill your home with positive vibes. You can invite friends over for the feast, but it’s perfectly all right to put on your house pants and stuff your face in solitude.
9. Hibernate
As much as your winter will benefit from outdoor and social activity, there can definitely be too much of a good thing. In the midst of your crazy winter shenanigans, take a cue from the animals and plants and use the meager light and slow pace of the season as a time to catch up on self-care.
Work your way through a stack of books, spend quality time in your coziest loungewear, enjoy listening to a classic album all the way through, and — above all — treat yourself to a great night’s sleep as often as possible.
10. Embrace your spiritual side
The slower pace of winter inevitably invites contemplation. It’s a perfect time to balance out the busyness of your life with intentional solitude, stillness, and maybe even a little woo-woo. It can be as simple as a walk through the cathedral-like quietness of a winter nature trail — sometimes, I like to take it a step deeper by practicing the Tibetan Buddhist custom of “sky gazing.”
If a winter storm keeps you indoors, try a twilight meditation session instead. When you get home from work, hold off turning on the lights for 10 minutes, light a candle, and focus on your breath while you listen to the silence. If you’re a journaler, you could also use this time to read through past entries to gain wisdom and appreciate how much you’ve learned and grown over the year.
Finally, take one evening per week to disconnect from Netflix, texting, or social media and offer yourself some mind-body-spirit TLC. Hopefully, you’ll be able to chase away the winter blues in no time!
