Beyond the Winter Blues: Rethinking Our Relationship with the Dark Months
As winter descends, a familiar feeling settles over much of the United States: a dip in mood, a lack of motivation, and a longing for warmer days. A recent poll from the American Psychiatric Association revealed that nearly half of Americans experience a winter mood slump, with 5% meeting the criteria for Seasonal Affective Disorder (SAD).
Understanding Seasonal Affective Disorder
SAD is a form of depression specifically linked to changes in seasons, typically occurring during fall and winter when sunlight is limited. It’s recognized in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5-TR) as major depressive disorder with a seasonal pattern. While SAD can be effectively treated with options like antidepressants, cognitive behavioral therapy, and light therapy, many experience milder seasonal shifts in mood that don’t require clinical intervention.
The Nordic Approach: Embracing, Not Fighting, Winter
Psychologist Kari Leibowitz, author of How to Winter: Harness Your Mindset to Thrive on Cold, Dark, or Difficult Days, suggests a different approach: intentionally embracing the season. Her research, conducted in Tromsø, Norway – a city experiencing two months of polar night – revealed a striking cultural difference. Instead of viewing winter as something to endure, residents of Tromsø orient towards its opportunities for coziness, rest, and appreciation of unique light phenomena.
“People in Tromsø relate to winter differently,” Leibowitz explains. “They’re really not focused on the downsides…the darkness and the cold are seen as a time of year to be cozy, to slow down, to rest.”
The Magic of the Polar Night
Despite the extended darkness, Tromsø doesn’t experience complete blackness during the polar night. Instead, residents enjoy several hours of civil twilight, creating a stunning display of pink, purple, and blue hues. This unique light, combined with snow-covered landscapes, is actively appreciated and celebrated.
Why Staying Inside Can Worsen Winter Feelings
Leibowitz emphasizes the importance of venturing outdoors, even in challenging weather. Fresh air, connection with nature, and physical activity are natural mood boosters. She also points out that excessive indoor confinement can exacerbate negative feelings, creating a self-perpetuating cycle of isolation.
“The more you stay inside in winter, the more it gets built up in your head as something you can’t do,” she says. “That’s going to limit you from doing anything.”
A Cultural Shift: From Productivity to Rest
A key difference Leibowitz observed lies in cultural expectations. While American culture often prioritizes constant productivity, many cold-weather cultures historically embraced winter as a time for rest and rejuvenation. This historical context may explain why these cultures have developed traditions of social connection and indoor activities during the darker months.
“If you’ve lived in a place that has historically been cold for thousands of years, that culture might be passed down…it would literally be life or death if you didn’t bring your neighbors close,” Leibowitz notes.
Reclaiming Winter: A Simple Ritual
For those seeking to adopt a more Nordic mindset, Leibowitz suggests a simple ritual: dim the lights. She recommends swapping bright overhead lighting for softer, warmer sources like candles and lamps. This intentional embrace of darkness can transform a perceived burden into an opportunity for coziness and tranquility.
“There is something to intentionally embracing the darkness,” she says. “It transforms something that feels like a burden into this opportunity for this cozy, moody, peaceful, restful lighting.”
FAQ
What is Seasonal Affective Disorder (SAD)? SAD is a type of depression related to changes in seasons, typically occurring in fall and winter.
What are the symptoms of SAD? Symptoms are similar to major depression and can include feeling sad, losing interest in activities, fatigue, and weight gain.
Can SAD be treated? Yes, SAD can be treated with antidepressants, cognitive behavioral therapy, and light therapy.
Is it normal to feel down in the winter? Yes, many people experience a dip in mood during the winter months.
How can I improve my mood during the winter? Embrace the season, spend time outdoors, prioritize rest, and create a cozy environment.
