People in the Nordic countries are used to months of darkness and have developed effective ways to cope with the winter blues, which can appear from October to April. Experts in Denmark, Finland, Norway, and Sweden highlight three main strategies: regulating sleep, using light therapy, and maintaining a positive winter mindset. Short daylight disrupts circadian rhythms, leading to fatigue, irritability and social withdrawal. Tools like dawn simulators and light-therapy lamps (around 10,000 lux for 30 minutes each morning) help reset the body clock and boost mood. Staying socially connected, exercising, and resisting the urge to isolate are also essential. A positive cultural attitude toward winter is another key. Embracing seasonal routines — enjoying cozy indoor moments, spending time outdoors even on cloudy days, taking coffee breaks (fika), or trying cold plunges — helps people stay energized. Many Nordics view winter as something to enjoy rather than endure, summed up by the saying: there’s no bad weather, only bad clothing. Cold-water dips followed by sauna sessions are also popular, with many people reporting increased vitality. Overall, experts emphasize seeking light, connection and meaningful routines to thrive through the darkest months of the year.
