What to do when the clocks go back? Winter like a viking
With the clocks going back, now seems the right time to pull a duvet over our heads until spring. But instead of hibernating, Scandinavians prepare for the months of freezing temperatures and near-total darkness by adopting an alternative mindset and stocking up on vitamin D, candles and cake.
When I relocated from London to rural Denmark, I was totally unprepared for the Narnia-like winters. Danes get just an hour of sunlight a day come winter, and in parts of Sweden and Norway, the sun barely breaks the horizon. It’s essentially Tolkien’s Mordor. Many experience vinterdepression or ‘winter depression’ and while around 3% per cent of the UK population report suffering from SAD once the clock goes back, in Scandinavia it’s double that.
Yet brutal winters don’t typically affect the life satisfaction of those used to living under such conditions and the Nordic countries are regularly ranked the happiest in the world.
So instead of wishing away winter, here’s how we can take a leaf out of the Scandinavian playbook, to embrace the season and all it throws at us.
Find friluftsliv
Calling Scandinavians ‘outdoorsy’ is an understatement and friluftsliv – or ‘free air life’ – is akin to a secular religion. Norwegians have a saying: ‘Ut på tur, aldri sur’, which translates to ‘Out for a walk, never sad’ and, during my last visit, locals were getting their friluftsliv on in weather so cold my eyelashes froze.
Studies show that spending time in nature helps reduce anxiety, and exposure to natural light, even on cloudy days, boosts our mood and helps to regulate our body clock. It doesn’t have to be a 10-mile hike, either – a simple stroll can work wonders, even on the darkest days. And dress the part - Nordics of all nationalities live by the mantra that there’s no such thing as bad weather, just the wrong clothes. From birth, mini-Vikings are togged out in all manner of technical outerwear, from snowsuits to balaclavas and snow boots. This way, they can be outside, whatever the weather.
Make it hygge
This untranslatable concept of cosy togetherness has been keeping Danes going since the 1800s and is the kind of self-care we can all get behind: being kind to yourself and prioritising the people that who matter most.
Hygge may have been over-hyped in recent years, used to sell everything from candles to teabags, but at its heart it’s about connection - and it shouldn’t cost a thing. ‘The most important contributor to our psychological wellbeing is the strength of our relationships - and hygge tends to encourage more close and intimate time with loved ones,’ explains Dr Mark Williamson, director of Action for Happiness, the UK social movement promoting happiness and societal wellbeing. Book in catch-ups – family dinners or coffee and cake with friends (all the Nordic countries are big on cake – coincidence?!). Scheduling regular moments of connection means you always have something to look forward to.
Maximise light (and comfort)
Scandinavians have great home décor - think white walls, wooden floors and smart designer touches, as well as blankets and sheepskin rugs come winter. They also rearrange furniture to harness the natural light and ensure windows remain unobstructed. ‘If you look at Swedish homes in wintertime,’ says Niki Brantmark, author of Njuta (Enjoy,Delight In): The Swedish Art Of Savouring The Moment, who lives in Malmö, ‘you’ll notice warmly lit lamps in windows, lighting up the streets and creating a welcoming scene to arrive home to.’
Many of us are typically at work during the week during daylight hours, but Scandinavians still make sure they get out. ‘Take five-minute breaks outside at least three times a day,’ says Brantmark. Sunlight simulation lamps can also help - emitting light at a high enough intensity to trick the body into thinking we’re in the Maldives (just for example…).
Take your (sunshine) vitamins
Vitamin D is the fat-soluble vitamin that has long been known to help helps the body absorb and retain calcium and phosphorus - critical for building bone. Studies also show that vitamin D can help control infections and reduce inflammation. The best source of vitamin D is the sun, but there isn’t enough of that in Scandinavia from October to March, so many people take vitamin D in pill form. Experts also recommend eating vitamin D-rich foods, too, from oily fish – including salmon, mackerel, and sardines – to egg yolks, red meat and liver. In the UK, the NHS recommends that we all take a daily supplement containing 10 micrograms of vitamin D during autumn and winter.
Tell yourself a different story
From childhood, Scandinavians develop what Stanford University social psychologist Kari Leibowitz calls a ‘positive wintertime mindset’ – this then frees up mental energy that might otherwise be spent dreading the onset of winter. So instead of sitting indoors and cranking up the central heating to wish away the colder months, we’re better off welcoming it – because winter’s coming, whether we want it to or not. ‘Danes want it more wintry,’ says Wiking, ‘We wish for more snow; we want more hygge - we want crime fiction by candlelight, passing cinnamon buns around!’
Get help if you need it
Of course, sometimes things can get too much – and in Scandinavia, there's no stigma attached to seeking help when you need it. If you’re struggling with winter blues once the clocks go back, or suspect you might have SAD, don’t hesitate to visit your GP.
Helen Russell is the author of The Year Of Living Danishly (£10.99,Icon) and How To Raise A Viking (£16.99,Fourth Estate).
You Might Also Like
