As the clocks go back and darkness sets in earlier, many people experience lower energy levels and a dip in mood. Research suggests that daylight, daily routines and attitudes towards winter can all play a role in managing seasonal symptoms.
For many people, the colder months bring an urge to stay indoors, sleep more and avoid social activities. Around 8.5% of people in the Netherlands experience mild winter-related symptoms, including increased appetite, a greater need for sleep and reduced interest in socialising.
For approximately 3%, the symptoms amount to seasonal affective disorder (SAD), a form of depression linked to a recurring seasonal pattern, according to research from the 1990s. Symptoms typically peak between November and February and ease during the summer, says Ybe Meesters, a clinical psychologist at University Medical Center Groningen and author of Living with Winter Depression.
To receive a formal diagnosis, people generally need to have experienced significant symptoms over at least two winters, establishing a clear seasonal pattern.
A lack of daylight is one of the main explanations for the winter blues. Light helps regulate the body’s internal clock, which influences sleep hormones, mood and other bodily processes. Reduced exposure can disrupt this system, Meesters says, potentially triggering a cycle in which people exercise less, spend less time outdoors and become more socially withdrawn.
Why Iceland challenges expectations
It might seem logical that winter depression would be more common in countries near the Arctic Circle, where daylight can disappear for extended periods. However, research has found no significant relationship between latitude and the prevalence of seasonal depression.
Icelanders, for example, appear to experience winter depression less frequently than people on the eastern coast of the United States, despite living considerably farther north.
Researchers have suggested that genetics could play a role. Iceland’s relative isolation over centuries may have contributed to a population better adapted to long, dark winters. Cultural attitudes towards the season could also influence how people experience it.
Light therapy and daily routines
Light therapy is an established treatment for seasonal depression. It involves exposure to a specially designed lamp, usually at a consistent time in the morning. People can use clinically approved devices at home, although professional supervision is recommended, particularly when starting treatment.
Sunbeds are not an effective alternative. The therapeutic light needs to reach the retina through the eyes, whereas ultraviolet exposure from sunbeds is harmful and users are advised to protect their eyes.
A course of light therapy lasting one to three weeks can often help relieve symptoms. However, maintaining a regular lifestyle is important after treatment, says Sterre Kuiper, a psychologist who provides light therapy through the Parnassia Group in the Netherlands.
Keeping consistent times for waking up and eating can help regulate the body clock, even when low energy makes staying in bed or skipping breakfast tempting.
Kuiper also recommends limiting daytime naps. If a nap is unavoidable, it should last no longer than 30 minutes and preferably take place before 3pm. For better sleep, she advises putting smartphones away after 9pm.
Social contact and time outdoors are equally important. People experiencing the winter blues may be inclined to withdraw, but outdoor light is considerably brighter than indoor lighting, even on overcast days. Scheduling activities in advance, such as a fitness class or coffee with a friend, can help people maintain their routines.
Changing how we think about winter
American psychologist Kari Leibowitz has explored how cultural attitudes towards winter can affect wellbeing. Her research in Tromsø, Norway, where the sun barely appears for two months, found that winter depression rates were lower than might be expected given the region’s latitude.
In a survey of 200 Norwegians, Leibowitz found that people living farther north tended to have more positive attitudes towards winter. Her findings suggest an association between how people think about the season and their wellbeing, although they do not establish that positive thinking directly causes better mental health.
People often confuse objective conditions, such as cold, rain and darkness, with subjective interpretations of them as miserable or depressing, Leibowitz has argued. The same season can also be seen as cosy, restorative or an opportunity to focus on indoor activities and creative pursuits.
Reframing winter may help people experiencing mild symptoms make the most of the season. It is not, however, a substitute for treatment for clinical depression.
If symptoms persist, interfere with daily life or become difficult to manage, Kuiper advises seeking help from a GP.
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