Survival kit for winter depression

It is October, which in other words means we are facing the dark season, exam period, winter and Christmas. For some, these words trigger a bit of stress, but mostly good memories and cozy moments; for others is this the worst time of the year. Here are some of my best tips and tricks for you that need a survival kit for this season!

Journalist: Kine Lie
Translator: Anna Bjørke
Illustrator: Ingrid Bjørnevik Nygaard

What is winter depression?

When the nights turn cold, and the frost sets in, Norwegians become depressed. Why? Although researchers haven’t found an exact answer to why we feel down and tired in the winter, is a keyword light. The body’s biological clock and production of the neurotransmitter serotonin are regulated by light. When we don’t get as much light during the winter, we produce more melatonin and less serotonin. This can cause you to feel extra tired and experience depression-like symptoms.

The sun is also our main source for vitamin D. Since the sun is too low in the sky during the winter (from September to April) for UVB-rays to penetrate the atmosphere, it is important to ensure the vitamin through other sources in this period. This is essential for maintaining a normal immune system. Deficiency can make you feel tired or slack.

Get outside!

 Yes, yes, yes, I’m going to remind you how important daylight is this period, but that is because it’s true! We all know how cozy and warm our bed feels even in the summer when the sun peeks through the curtains and waits for us outside. In winter, when all that is waiting is minus degrees and darkness, it can be tempting to skip lectures and seminars, work-out or reading assignments, and to just stay in bed. But it is still important that you actually get up and out! To meet other people and potentially pulling yourself out of a dark mental state, or even digging into it with others who share the same frustrations – Just get out!

Be kind to yourself!

Despite the importance of forcing yourself out to civilization and meeting others, it’s also important to listen to your body and take care of yourself. Lower energy is a natural part of winter for the most of us, and to ignore that won’t do anyone any good. Allow yourself to live in a slower pace and set small, realistic goals for the day: Maybe an article, a chapter, a lecture or a trip to the store is enough activity for one day. Take it one day at a time, be kind to yourself, and talk to yourself the way you would speak to a friend in the same situation.

Treat yourself 

You are the master of your own happiness! There is no reason you can’t take yourself out for coffee, hot chocolate or a pastry on a Saturday morning. There is also no reason not to pop some popcorn, drink a pepsi on a Saturday night and put on a comfort movie, even if you are alone! This is not the season to withhold on comfort – if you’re going to spend a lot of time indoors in the dark, you might as well make it cozy. Make some hot chocolate while you read. Light some candles while you knit. Put on some music while you cook some comforting food. Treat. Yourself.

Hot chocolate, cozy vibes and a new hobby

On to some more specific tips:

Have hot chocolate and popcorn at home so comfort is never far away.

Buy some scented or tea candles to set the mood at home.

Start the book you always wanted to read or read a book that brings back good memories (The Harry Potter series can be recommended regardless of age).

Surprise your housemates with some delicious pastries or make your own go-to comfort food (Maybe Tuntreets soup recipe?)

Watch a movie you liked as a child or/and something that gives you comfort and brings good feelings.

Take vitamin D supplements.

Start a new hobby (and make your own Christmas gifts?)

Rent skis from NMBUI and take a trip in nature.

Send a message to someone and ask to hang out, no matter how uncomfortable it feels.

My most important tip is to check in on yourself and others around you. And remember you can always call Mental Health’s helpline at 116 123 if you need someone to talk to!