Learn how people in Nordic countries, accustomed to long, dark winters, effectively combat the 'winter blues' and Seasonal Affective Disorder (SAD). Experts share strategies including light therapy, maintaining social connections, prioritizing sleep, and embracing a positive outlook to navigate the darkest months.
The Nordic countries, familiar with extended periods of darkness and frigid temperatures, have developed effective strategies to cope with the 'winter blues,' which can last from October to April. Experts from Norway, Sweden, and Finland offer insights into managing the mental and physical challenges of winter. Key recommendations include: 1. **Maintaining Sleep and Social Habits:** Dr. Timo Partonen, a research professor in Finland, explains that limited daylight disrupts our circadian rhythm, leading to fatigue. He suggests using a dawn simulator to gently wake up. Partonen also stresses the importance of maintaining social connections to combat irritability and withdrawal, recommending exercise with friends to help with mood and prevent winter weight gain. 2. **Light Therapy:** Christian Benedict, a pharmacology professor in Sweden, highlights the role of specialized eye cells that react to blue light, influencing mood and alertness. People with SAD are often less sensitive to blue light. He recommends morning light therapy using devices that emit 10,000 lux of light for 30 minutes daily. This helps kickstart circadian rhythms and increases serotonin, benefiting both those with SAD and milder winter blues. 3. **Prioritizing a Positive Outlook:** Ida Solhaug, a psychology professor in Norway, emphasizes embracing winter rather than dreading it. She suggests incorporating 'hygge' (Danish coziness) indoors and engaging in outdoor activities like walks, even on cloudy days, or cold plunges, as practiced by many Nordics, including Finnish President Alexander Stubb. This positive mindset and active engagement are crucial for thriving during the long, dark season.
