Seasonal Affective Disorder: Coping The Scandinavian Way
By: Olivia Burd
Do you dread the winter months and the shorter days? Do you feel like these seasonal changes cause you to feel sad and depressed? These emotions can come from what we know as seasonal depression, or seasonal affective disorder (SAD). The symptoms can range from mild—which is commonly referred to as ‘winter blues’—to severe. The Cleveland Clinic describes SAD as, “a type of depression that is triggered by a change in seasons. It gets worse in the late fall or early winter before ending in the sunnier days of spring” (ClevelandClinic). The National Institute of Mental Health explains that “SAD is not considered a separate disorder but it is a type of depression that is characterized by its recurrent seasonal pattern” (NIMH). In severe cases, SAD can greatly impact or inhibit the way a person thinks, feels, and goes about their daily life. Thankfully, because this form of depression is based on seasonal changes, it only lasts between four and five months.
Due to the long periods of darkness during the four to five months of fall and winter, scientists theorize that the cause of seasonal affective disorder is due to lack of sunlight. The Cleveland Clinic suggests 4 theories:
Biological Clock Change: “When there’s less sunlight, your biological clock shifts. This internal clock regulates your mood, sleep, and hormones.”
Brain Chemical Imbalance: “Serotonin, the chemical that contributes to the feeling of happiness, is regulated by the sun. Therefore, lack of sunlight in winter can cause serotonin levels to drop.”
Vitamin D Deficiency: “Since sunlight helps produce vitamin D, less sunlight in the winter can lead to vitamin D deficiency. This affects serotonin levels and therefore our mood.”
Melatonin Boost: “Melatonin affects sleep patterns and mood. Lack of sunlight causes an overproduction of melatonin and causes us to be sluggish and sleepy in the winter” (ClevelandClinic).
For the 5% of Americans that experience severe SAD, their symptoms include oversleeping, overeating (mostly carbs), weight gain, and social withdrawal. Seasonal depression is more common in females than males, and those living in northern regions where there are shorter hours of daylight in the winter (National Institute of Mental Health). Although these months are dreadful for those suffering from SAD, there are medical and at-home remedies that have been proven to help make the winter months easier.
The Scandinavian countries are one of the many places in the world that have extremely harsh winters and little to no sunlight every day. Over time, the Scandinavian people have come up with effective ways to cope with Seasonal Affective Disorder. According to Vox, “In Norway, by December there is an average of six hours of daylight a day” (Vox). In Denmark, another Scandinavian country, The Danish Ministry of Climate and Energy found that “there were only 44 hours of sunlight in November, that’s less than an hour and a half per day” (Stylist). As you can assume, this would likely give SAD much more prominence and severity, but the Scandinavian people have found ways to ease the depression. They rely on what they call “Hygge”: “a culture of coziness that has taken over the self-care space” (Vox). Hygge can be accomplished in two ways; one way is described as “informal time together with family or close friends. There is no agenda. You celebrate the small joys of life, and it's an opportunity to unwind and take things slow” (Denmark.dk). Another way to make yourself cozy includes lighting candles, curling up under a warm blanket, watching movies, and playing games. Whether you are getting cozy with family and friends, or by yourself, Hygge is an effective way for Scandinavians to make it through the winter while caring for their mental health.
The people in the Scandinavian countries of Finland, Norway, Sweden, and Iceland are infamously known as the happiest people in the world, but they also have the harshest winters with the least amount of sunlight. How do they stay so happy? One of their pieces of advice to overcome and cope with SAD is “make sure you get outside during daylight hours—take 5-minute breaks outside, at least three times a day” (Stylist). This allows your body to absorb vitamin D and enhance your mood, which helps with sleep and hormone balance. Several sources explain that keeping a sleep schedule is crucial during the winter months. This keeps the body adjusted to when it's bedtime, and helps people differentiate day from night.
Scandinavians explain that it’s all about their mindset and staying resilient to the weather conditions; they are willing to “go outside whatever the weather—because if we didn't go outside ‘whatever the weather’ we wouldn't go outside at all in the winter” (Stylist). Besides resilience to the extreme weather and staying cozy inside, they all have a way to dress that keeps them warm. When temperatures are so cold, warmth becomes even more important by wearing wool clothing from head to toe. A native explains this by saying, “It’s important for us to stay warm throughout the day because if you get cold you’ll be cold for the rest of the day and you’ll be miserable” (Vox).
If you struggle with the seasonal affective disorder (SAD), or even the ‘winter blues,’ it might be time to try the Scandinavian way of surviving the winter. Wear your warmest clothes, get outside to absorb vitamin D, set a sleep schedule, continue to spend time with your friends and family, and make yourself cozy. These techniques have been proven to help people stay happy and positive in some of the harshest winter conditions in the world. Try to make the most of these difficult months and do what you can to cope with the lack of sunlight and cold temperatures. □
About The Writer
Olivia is currently enrolled at Arizona State University where she is working to obtain her online bachelors degree in English and a minor in Gender and Women’s Studies! She has always had a passion for writing and enjoys doing it in her free time as well as for assignments and work. Along with other art forms, such as dance, Olivia enjoys using her skills to represent who she is and share her insights with others.
