Got the Winter Blues? Here is how to improve! Embrace the Danish Christmas Hygge
Tackling Winter Blues the Danish Way - Get my Danish Hygge and Christmas list of activities to light up your spirit in December!
It’s December and for many this means joy and others “Winter blues”. As the winter months settle in, Denmark offers a unique and time-tested approach to combat the winter blues— Hygge. This Danish concept goes beyond just cozy aesthetics; it's a lifestyle rooted in warmth, connection, and comfort.
I realize how extensive this list of things we do is, and I don’t think you have to incorporate them all but think about them as a list of ways you can consider go to make hygge practical. Having these activities gives us a common ground to destress, be present and embrace hygge and Christmas spirit. Today I’ll share the science and give you our list of Christmas activities - and our favorite Christmas treat recipe and a video to go along as it’s a skill you have to master:-) After a few attempts you will get it right, but my video hopefully helps. Get my free 'Æbleskiver' recipe in the Journal.
Become an Exclusive Member:
Full access to all articles - choose monthly or yearly.
Access to archive (+80 of Susannas articles with tons of health protocols).
Founding Members: Besides all articles, you get the course - Thermalist Method at Home and our yearly E-magazine with the most popular health protocols from the latest year.
You can read all the benefits on becoming a Member HERE.
Gift a Membership to someone HERE.
Seasonal Affective Disorder
This is commonly referred to as the winter blues. It’s a type of depression that is more common in the winter. It usually begins in the fall and lasts all winter, bringing feelings of melancholy, hopelessness, and lethargy.
While many experience mild winter blues, some may have more severe and debilitating symptoms.
The decrease in sunlight during winter is believed to play a significant role in causing winter blues. Sunlight affects our circadian rhythm, which regulates sleep and hormone production. The reduced exposure to sunlight can disrupt this rhythm, leading to a drop in serotonin levels, a neurotransmitter contributing to feelings of happiness and well-being.
Moreover, the winter season often leads to decreased physical activity and social interaction due to colder weather and shorter days. These lifestyle changes can further contribute to feelings of fatigue, isolation, and low mood.
But why does this happen, and how can we improve our mental health during these times? Join me as I explore the science behind the Winter blues and find ways to combat it.
How can you know that you are experiencing the Winter blues? And what can you do?
First, it's essential to understand that the Winter blues, or Seasonal affective disorder, is a condition recognized by medical professionals.
Individuals with Winter blues may experience symptoms such as:
Feeling down or sad most of the day, every day.
Loss of interest in activities they once enjoyed.
Changes in appetite lead to weight gain or loss.
Have low energy levels and feel tired and sluggish.
Difficulty concentrating and making decisions.
If you have been noticing these symptoms for at least two consecutive winters, then you may be experiencing the Winter blues. It's essential to consult a doctor for proper diagnosis and treatment.
How can we improve our mental health during the Winter blues?
I want to share with you some of the Danish traditions and my traditions that we love to practice every year. There are many, so we start in November to get through all the fun activities. Maybe you will get inspired to try a few things.
Here are some general ways to embrace the Danish way and infuse your winter with a sense of Hygge - and I have added how we embrace them in my house.
Create Cozy Spaces: This should not be overlooked. Decorating your house might seem like a time-consuming activity but seeing your living room with a little snow landscape will bring a childish joy. Try to transform your home into a sanctuary of comfort: Soft blankets, warm lighting, and plush cushions can instantly make your space more inviting. Danish winters are all about creating a coziness - or Hygge.
Copyright © 2023 Soeberg Institute. All rights reserved.
I made this white chocolate and candy house with my two son. The snow is dry coconut. This is one of the activities we do every year. Warm Drinks and Treats: Embrace the joy of hot beverages like cocoa, mulled wine, or a comforting cup of tea. Pair them with Danish pastries or homemade treats to elevate the experience.
Outdoor Hygge: Don't let the chilly weather keep you indoors. Embrace the Danish love for the outdoors by bundling up and enjoying nature. Whether it's a brisk walk or a weekend hike, fresh air is an essential part of combating winter blues.
Candlelit Evenings: Denmark is known for its extensive use of candles, especially during the darker months. Fill your space with the soft glow of candles to create a soothing and intimate atmosphere.
Every year we have a few afternoons set aside just to make candlelight decorations. Every year, since the boys were a few years old they made their own decorations. Today they are pros (in my opinion) and can easily make a fancy decoration, which looks cozy and dreamy. It’s a fun and important Danish Christmas skill to pass to my children to keep the Danish Christmas Hygge traditions going.
Felix’ candlelight decoration. Connect with Loved Ones: Winter is a time for togetherness. Whether it's furry friends, inviting friends over for a cozy dinner or spending quality time with family, fostering connections can significantly lift your spirits.
Elliot and Theo. Mindful Moments: Incorporate mindfulness into your daily routine. Whether it's through meditation, reading a good book, or enjoying a quiet moment by the fireplace, savoring the present is key to embracing the Danish way of life.
Being Present: The digital age is now and normal. Our youth and young ones have what is called “digital communities”, which are way of connection when they are not together. Being part of it is important and inevitably, but also a distraction if we’re not being mindful when using these opportunities. Being present in the digital world, can mean being absent in the physical world. Putting the phones away when sitting cozy together in evenings watching a Christmas movie or our Danish Christmas series is very important to us. The presence of all is what creates the hygge.
Christmas songs: This is so important and part of December teaching in Danish Schools. I’ll give you a little snip of one of the songs often sung at the Christmas event at the school. The song i called “Håb” (Hope).
Æbleskiver (Apple slices/pancakes): These are a Danish Christmas tradition. Despite the name it has nothing to do with apples (anymore).
We make these ‘æbleskiver’ ourselves. I want to give you my recipe and a video showing you how you do it. It takes a few attempts to make them look nice. I never really succeeded, but they still taste FANTASTIC. I often do them with my kids and with the Christmas music on. It’s so much HYGGE.
Here is a video so you can see how æbleskiver are made and how you should turn them.
Believe it or not - a cold plunge and sauna is considered Hygge here in the North.
If you’re not sure how to get started or still can’t find the perfect gift for your loved ones - here is the best way to give them a healthy start of 2025!
‘Thermalist at Home’ - 3,5 hours online course
Learn and practice the Thermalist Method at home.
The science backed method in cold water, sauna and breathing techniques to lower stress and improve metabolism
By incorporating these Hygge-inspired practices into your winter routine, you can transform the colder months into a time of warmth, connection, and well-being. After all, the Danes have mastered the art of turning winter into a season to be celebrated rather than endured.
Here are some tips based on scientific research that can help improve our mental health:
Get as much natural light as possible
One of the leading causes of Seasonal affective disorder is lack of sunlight. It would help to spend more time outside or near windows with natural light. You can also invest in a light therapy lamp that mimics natural sunlight and has been proven to alleviate Winter blues symptoms.
This is evidenced by a study that A Wirz-Justice and colleagues conducted. They tried to prove that Seasonal affective disorder is caused by changes in the body's internal clock. To do this, they studied 39 people who had Seasonal affective disorder.
These participants were given either morning or evening light therapy for one week and then stopped for a week to see how they responded. The findings demonstrated that the groups' improvements in their depressive symptoms were comparable.
It didn't matter if they were young or old, male, or female, regardless of the time of year or how much sleep they got.
The researchers also measured the levels of a hormone called melatonin in 30 of these patients. They found that about two-thirds of them had delayed circadian rhythms. However, this wasn't related to how depressed they were or if they responded better to morning or evening light.
The results of this study suggest that both morning and evening light therapy can improve symptoms of seasonal affective disorder. It also shows that changes in circadian rhythms may not be responsible for causing SAD. This means that a person's internal clock may not need to be reset for light therapy to work, and they can have more flexibility when receiving treatment.
Stay physically active
Frequent exercise releases endorphins, which are feel-good chemicals that can lift our spirits and give us more energy.
Even if it's too cold to go outside, you can still do indoor exercises like yoga or home workouts.
In an exciting study, Caren Alvarado and colleagues examined how physical activity, seasonal sensitivity, and well-being relate to people living in high southern latitudes.
The researchers employed the Seasonal Pattern Assessment Questionnaire to gauge seasonal variations in energy levels, mood, weight, appetite, social activity, and sleep duration.
The questionnaire had six items rated on a scale from "not changing" to "changing a lot." A higher total score on the questionnaire indicated a greater sensitivity to seasonal changes.
The researchers also looked at two types of seasonal affective disorders: one with a depressive pattern and another milder form called the winter blues. Participants were asked about the severity of their seasonal changes, ranging from "light" to "disabling."
The research team also gathered information on the participant's physical activity levels using a survey. Based on World Health Organization recommendations, participants were classified as physically active if they engaged in moderate or vigorous-intensity physical activities for 150-300 minutes per week, with at least two days of muscle-strengthening exercises.
Of the 358 participants, 216 (60.3%) were classified as having Winter blues, and 55 (15.4%) had the milder form, the winter blues. The study found that individuals who engaged in physical activity reported lower symptoms of seasonal affective disorder than those who were less physically active.
Keep a healthy diet
Did you know that a healthy diet can also affect our mental health? Eating foods rich in omega-3 fatty acids, vitamin D, and B vitamins can help alleviate SAD symptoms. Avoid indulging in unhealthy comfort foods, as they can make you feel even more lethargic and down.
According to Moses D. Ekong and Clementina F Iniodu's research on depression management in low-income countries, it was found that using nutritional therapy alongside conventional antidepressants can be effective in reducing the burden of depression. This is because nutrition plays a significant role in the development, severity, and duration of depression.
Omega-3 fatty acids, proteins, vitamins, minerals, and herbs have all shown potential in managing depression symptoms. It was also found that these nutrients work best when combined. This nutritional approach is natural, cost-effective, and has fewer side effects than clinical methods.
Also, the study shows that a deficiency in specific vitamins like B1, B3, and B6 contributes to depression. These vitamins are involved in crucial neurological functions like serotonin and GABA formation. Similarly, vitamin E and C deficiencies have been linked to changes in neurotransmitter levels that could lead to depressive symptoms.
It was reported that adequate intake of vitamins, especially A, C, and E, can prevent cognitive decline and mental disorders like anxiety disorders and attention-deficit/hyperactivity disorder. These vitamins act as powerful antioxidants that protect the brain from oxidative stress and potential neuronal damage.
In addition to vitamins, minerals play a crucial role in managing depression. Minerals like magnesium, zinc, iron, and calcium have been linked to depression when deficient. They are essential for properly functioning the nervous system, and deficiencies can lead to mood changes, irritability, and fatigue. Therefore, it is essential to maintain a well-balanced diet that includes all the necessary vitamins and minerals.
Utilize music
Did you know that music can improve our mood and reduce stress? Dopamine is a neurotransmitter related to pleasure and reward that can be released when you listen to music. It also supports the development of emotions, mindfulness, and relaxation. Making a playlist of your best happy songs can help lift your spirits if you're feeling down during the winter.
A fascinating study by Joanna Stewart and colleagues revealed how young people use music to regulate their moods. The researchers interviewed seven participants and analyzed the data using open coding, axial coding, and memos to identify common themes and categories.
They found two main strategies for using music to manage negative moods: listening to music that is different from your current mood in an attempt to shift it or listening to music that matches your current mood to cope with negative feelings.
The researchers also engaged in personal and shared reflections and debates throughout the interviews and analysis to ensure their pre-existing beliefs did not influence them. They also conducted two separate analyses with different research teams to avoid confirmation bias. This approach allowed them to debate and refine their findings rigorously.
Participants reported two main strategies for using music to manage negative moods: selecting music that is different from their current mood to shift it and selecting music that matches their current mood as a way of coping.
The researchers found that many participants used music to mirror their negative moods in an attempt to deal with feelings of sadness and depression. This means they chose songs that reflected their emotions without necessarily trying to change them. For some, this helped validate their experience and made them feel less alone. For others, it intensified their negative emotions but still provided some relief once the intense emotions subsided.
On the other hand, some participants used music to change their mood actively. This involved selecting songs that were slightly more upbeat than their current mood to improve their state of mind gradually. Others chose slow and sad songs to immerse themselves in negative emotions further. For them, this was a way of fully experiencing and processing those feelings before eventually coming out.
Some participants also avoided music that could worsen their mood, opting for more neutral or calming songs. They recognized that intense or frequent listening to music that reflected negative thinking was likely to have a more negative impact on their overall well-being.
The study also revealed that participants' prior emotional state played a crucial role in how effective music would be in regulating mood. Being in a low negative mood often meant that no matter what type of music they listened to, it wouldn't have much impact.
In contrast, participants could change their emotions in a more neutral mood according to the music they were listening to. It was also interesting to note that some participants used music to distract or mask unpleasant emotional states.
Final Word on Winter Blues
There's no doubt that winter blues can be challenging and affect our mood. But with the right strategies, we can effectively manage these feelings and improve our overall well-being. From nutrition therapy to utilizing music as a mood booster, there are various ways to combat the adverse effects of the season.
So, next time you feel down during the colder months, try incorporating some of these tips into your routine and experience the difference they can make.
Key takeaways and protocol
Winter blues is a type of depression during the winter months due to decreased sunlight exposure.
Try to incorporate some of the 10 Danish ways of Christmas HYGGE.
Cold plunge and sauna on repeat!
Nutritional therapy involving adequate intake of vitamins and minerals can help manage depressive symptoms and prevent cognitive decline.
Engaging in moderate or vigorous-intensity physical activities for 150-300 minutes per week can reduce winter blues.
Music can activate dopamine release and promote relaxation, mindfulness, and emotions, making it a valuable tool for managing winter blues.
Morning or evening light therapy for one week eliminates winter blues.
I hope you enjoyed the article today! Merry Christmas everyone!
Susanna