If you find yourself feeling sluggish, unmotivated, sad, or otherwise out of sorts each winter, it’s possible you’re dealing with seasonal depression or Seasonal Affective Disorder (SAD). Short, gray days with limited natural light are the norm in much of the US during the winter months, often triggering SAD symptoms. One way to help combat this situation is to embrace the Danish concept of hygge (“hoo-gah”) as an antidote to seasonal depression.
Kara Kazemba, LCSW, owns the inclusive and integrative space, Ancora Wellness, in Hillsboro, Oregon. Kara shared some tips with Portland Mom Collective for adding hygge into our lives to help moms (and anyone!) navigate mental health during the winter months.
What Is Hygge?
Although there isn’t a direct translation to English, the concept of hygge frequently equates with a notion of coziness and community with loved ones – including yourself! In the Old Norse language, a similar word meant “protected from the outside world.”
I don’t know about you, but lately, I’m ALL IN on that definition!
In Danish culture, hygge typically signifies warmth, comfort, and sharing time with friends and family over a meal. It’s a calm practice that anyone can enjoy with others or by themselves. And its focus on comfort and coziness makes it ideal as a way to counteract seasonal depression during the winter.
Let’s look at Kara’s suggestions for embracing hygge to help ease depression during the cold, dark, short winter days.
Coziness
Use soft ambient lighting like candles, fairy lights, or warm-toned lamps to mimic sunlight and reduce the stark winter darkness. Surround yourself with snuggly blankets, soft textures, and calming colors that create a sense of comfort while keeping you warm.
Little Treats
Make time for warm, comforting foods like soups, baked goods, or a steaming cup of tea to nourish your body and mind. Be intentional about preparing food for yourself to enjoy without rushing to the next item on your to-do list. As you allow yourself time to be cozy, look for activities that bring you joy, such as reading, knitting, or listening to soothing music.
Connection
Part of the hygge concept is to share a meal with loved ones. Consider inviting friends or family for a casual, low-pressure gathering. Connecting with others over food can be deeply restorative and joyful. (And since this practice is about a sense of calm, be cautious about who you invite into your hygge time!)
If solitude is your preference, cultivate a sense of connection with yourself through journaling or creating art. Give yourself the gift of time alone with activities that create peace and joy.
Get Outside
Even in colder months, it’s important to spend time outside during daylight hours. Bundle up and take a brisk walk, alone or with a friend. Maybe visit an outdoor nursery to daydream about warm summer gardening. Any time you can get into the sunlight during the winter months, you’ll help give your brain a boost. Bringing nature indoors with plants or nature-inspired décor is another great way to embrace the hygge lifestyle.
More Ways To Navigate Seasonal Depression
Seasonal Affective Disorder impacts roughly 5% of adults, and it particularly hits those assigned female at birth vs. male. So if you’re a mom who deals with this, you’re definitely not alone.
To help combat SAD symptoms, here are some more suggestions from Kara:
- Prioritize Light: Open your blinds or curtains to let in as much natural light as possible. In particularly dark, gray climates, consider using a light therapy lamp for 20-30 minutes each morning to regulate your circadian rhythm.
- Stay Physically Active: Exercise releases endorphins, which improve your mood. And that doesn’t mean you have to run a marathon to get the benefits. Yoga, dance, or a simple stretch can all help.
- Practice Mindfulness and Gratitude: Hygge embraces mindfulness by allowing us to savor the moment we’re in. This awareness of our present is very helpful for mental health, no matter the season. Starting a gratitude journal can also remind you of the good things happening around you during the winter season.
- Establish Routines: With smaller amounts of sunlight during the winter, it is easy to fall into irregular sleep patterns. Try to maintain consistent sleep and wake times to regulate your body’s internal clock. It’s also important to incorporate self-care into your daily schedule, even in small, cozy doses.
- Limit Stressors: Simplify your obligations (and your kids’ obligations) to avoid overwhelm during this season. It’s crucial to say “no” when necessary so you can focus on meaningful activities that support your physical and mental wellness.
Sometimes You Need More Support
The concept of hygge is lovely, comforting, and fabulous. However, it’s not going to be a perfect solution to seasonal depression for many people. Often, expert support is necessary for your well-being.
Connecting with a therapist such as Kara or her other providers may be the best step to take to ensure you have the support you need. You can contact the Ancora Wellness team to get started today.
