The Danish winters have a charm—Christmas markets, candlelit hygge evenings, and the beauty of frost-covered landscapes. But many internationals can feel overwhelmed by the long, dark days. If you’ve found yourself struggling with low energy, sadness, or a craving for comfort foods, you might be dealing with Seasonal Affective Disorder (SAD).
What is Seasonal Affective Disorder?
Seasonal Affective Disorder is a type of depression that occurs during a specific season—most commonly in the fall and winter. It’s more than just the “winter blues.” For those affected, SAD can disrupt daily life and make it hard to stay motivated or even get out of bed.
Why Does SAD Happen?
SAD is linked to the lack of sunlight during the winter months, and there are several reasons why you may suffer from it:
Disrupted Circadian Rhythms
Your body’s internal clock, or circadian rhythm, depends on sunlight to regulate sleep and energy. In winter your body gets only a few hours of daylight, so this rhythm can easily be thrown off, making you feel sluggish or out of sync.
Serotonin Levels
Sunlight helps regulate serotonin, a hormone linked to mood. Reduced light exposure can lower serotonin levels and contribute to feelings of depression.
Melatonin Production
The darkness triggers your brain to produce more melatonin, a hormone that helps you sleep. While melatonin is great for a good night’s sleep, too much can make you feel lethargic during the day.
Signs and Symptoms of SAD
If you’re experiencing some of these symptoms, it could be more than just the typical winter adjustment:
– Persistent sadness or low mood
– Loss of interest in activities you normally enjoy
– Low energy or fatigue
– Difficulty concentrating
– Increased cravings for carbs or sugary foods
– Weight gain
– Sleep issues (sleeping too much or too little)
– Feeling irritable or withdrawn
Why internationals in Denmark Are Particularly Vulnerable
Living in a new country is challenging. Cultural differences, language barriers, and distance from familiar support systems can intensify the effects of SAD. The Danish winter can feel particularly harsh if you’re used to sunny weather. Winters in Denmark are often filled with shades of grey and lots of snow slush, as opposed to the frozen snow and sunshine one might associate with other Scandinavian countries.
How to Prevent and Recover from SAD
The good news is that there are effective ways to manage SAD. Here’s what you can do to make the Danish winter not only bearable but maybe even enjoyable:
Get More Light
Invest in a light therapy box that mimics sunlight. Sit in front of it for about 20–30 minutes each morning. Many people report significant improvements in mood and energy within a few weeks.
Also, bundle up and make it a priority to get outside during daylight hours. Even a short midday walk can help.
Stick to a Routine
Maintaining a regular schedule helps regulate your body clock. Try to wake up, eat, and go to bed at similar times every day.
Stay Active
Exercise will boost your mood. Join a local gym, take yoga classes, or explore Danish nature trails. Group activities can also help you make new friends and create a new support system.
Focus on Your Diet
- Focus on Omega-3s: Fatty fish, walnuts, and flaxseeds contain omega-3 fatty acids, which can improve brain function and mood.
- Limit Sugar and Refined Carbs: You may want to reach for pastries but these can lead to energy crashes. Opt for whole grains, fruits, and vegetables instead.
- Consider Vitamin D: With limited sunlight, many Danes take vitamin D supplements during the winter. Check with your doctor to determine the right dose for you.
Socialize
Don’t underestimate the power of connection. Join international meetups, attend cultural events, or invite friends for a hyggelig evening. Staying engaged with others can lift your spirits.
Practice Mindfulness
Regularly practice mindfulness, yoga, or meditation. These can help you manage stress and find a peaceful space inside you in the winter darkness.
Seek Professional Help
Don’t hesitate to consult a healthcare provider if your symptoms are severe or persistent. Therapy, counseling, or medication can help you get through SAD. It might help to find a therapist who understands the challenges of living abroad.
Embracing the Danish Winter
While the Danish winter can be long and tough, it also offers opportunities for personal growth and cultural exploration. Dive into local traditions—embrace hygge by enjoying your hobbies, a good book, and a heart-to-heart talk with a friend. You can also use the long evenings to learn Danish. If you’re looking for more ways to embrace the season, this guide on thriving in a Danish winter has great tips on making the dark months a little easier.
And remember, spring always comes—bringing with it longer days, blooming flowers, and renewed energy.
For more on how to beat the blues during a Danish Winter: Thriving in a Danish Winter | Last Week in Denmark
