Coping with Seasonal Depression: Finding Strategies That Work for You

As a Canadian, I’ve experienced the long, harsh winters that seem to drag on forever. The lack of sunlight, the cold temperatures, the constant snow—each element can take a toll on mental health, especially for those of us prone to seasonal depression. For years, I struggled with the winter blues, feeling isolated and overwhelmed by the toll it took on my already fragile mental health. 

In the past, I used to escape south during the winter months, seeking solace in warmer climates. But with increasing medical appointments, financial constraints, and global uncertainties, the idea of a winter getaway feels more out of reach than ever. As a result, I've been forced to look for new strategies to cope with the season, and in doing so, I've come across fascinating insights from cultures around the world that have found ways to thrive in the most extreme winter conditions.

Learning from Other Cultures: How Scandinavians Cope

One of the most striking things I’ve discovered is how some of the happiest people in the world live in places with some of the worst winter conditions imaginable. Scandinavian countries, such as Denmark, Norway, and Sweden, have long winters with limited daylight, yet their citizens consistently rank among the happiest in the world.

How do they do it? What can we learn from their coping strategies?

1. Embracing Hygge

In Denmark, the concept of "hygge" (pronounced hoo-gah) is a central part of winter life. Hygge is about creating warmth and coziness, whether through lighting candles, wrapping yourself in a soft blanket, or enjoying a cup of hot chocolate with friends. The focus is on comfort and contentment, and it’s a mindset that allows people to make the most of their environment, no matter how bleak it may seem.

2. Self-Care Rituals

In Scandinavian cultures, there’s also a focus on self-care rituals. Many people take time to engage in activities that make them feel good, like wearing their favorite cozy clothes, enjoying hearty meals that comfort the soul, or washing their clothes more frequently to maintain a sense of freshness and routine. It’s these small, comforting actions that help combat the negative effects of the winter season.

3. Social Connections

Winter doesn’t have to be a time of isolation. In many Scandinavian countries, people focus on building strong social connections even during the darkest months. Whether it’s gathering with friends for a meal, taking part in communal activities, or simply checking in with loved ones, maintaining close relationships helps counteract the loneliness and isolation that can come with the long winter days.

Activities That Work (Or Don’t)

One strategy I’ve come across repeatedly in my research is the suggestion to engage in outdoor activities. Many people recommend going outside to enjoy winter sports like skiing, snowshoeing, or ice skating as a way to embrace the season and improve mental health. But for me, this advice simply doesn’t work. 

I have chronic joint pain due to injuries to my neck, back, hips, and knees, and the cold, wet conditions of winter exacerbate these issues. Rather than enjoying the outdoors, I find that the harsh temperatures and humidity increase my pain and make me more reluctant to engage in physical activity. As much as I’ve tried to push myself into outdoor activities, the result is always the same—more discomfort and frustration.

That’s when I realized that the key is to *find what works for me*, not what works for others.

For me, the solution has been cozying up with a good movie by the fireplace, making my home as comfortable and warm as possible, and focusing on activities that bring me joy without causing physical discomfort. If outdoor winter sports aren’t my thing, there’s no harm in choosing indoor alternatives like reading, cooking, or crafting. What matters most is creating an environment where I can relax and escape the negative impact of the season on my mood.

Finding What Works for You

Not every strategy will work for everyone, and that’s okay. What’s important is experimenting with different ways to cope and finding what makes you feel better, even if it’s only a little bit at a time. Here are a few ideas to consider:

• Create a Comfort Zone: Whether it’s making your living room a cozy sanctuary or lighting some candles, embrace comfort in your home.
• Focus on Self-Care: Engage in activities that soothe your mind and body—take baths, try mindfulness practices, or eat nourishing meals.
• Stay Connected: Reach out to friends and family, even if it’s just for a quick chat. Isolation can make seasonal depression worse.
• Consider Light Therapy: If you’re in an area with limited daylight, investing in a light therapy lamp could help combat the effects of reduced sunlight.
• Try New Hobbies: Winter is a great time to take up new hobbies like knitting, painting, or puzzles—activities that are enjoyable and easy to do indoors.

Ultimately, coping with seasonal depression requires finding balance and creating small, sustainable changes that fit into your life. Some days will be easier than others, but the goal is to be kind to yourself during the winter months and to do what you can to maintain a positive mindset.

No matter where you live or what your winter looks like, you don’t have to go through it alone. There’s no one-size-fits-all solution, but I hope that by sharing what I’ve learned, you’ll find something that works for you. Whether it’s taking a moment to savor your favorite meal, making your home a sanctuary, or simply embracing the quiet moments of winter, remember that you’re not alone in facing the season—and that brighter days will come.

Leave a comment, let me know what are your strategies, how you cope.