Winter Blues Abroad: SAD tips to ‘survive’ your first dark winter

Moving from a sunny country to a darker one can feel like a shock. One day you’re fine. Then winter hits, and everything feels heavier. If this is your first winter in Ireland, Canada, Russia, the Nordics, the UK, or Northern Europe, you’re not imagining it. Winter blues abroad are real, and they can surprise you.

Feeling more tired, low-energy, or just “off” is completely normal. Decreased light affects neurological processes regulating mood and activity. Your body isn’t broken. It’s just responding to real environmental change.

The good news is that small habits can make a significant difference.

Why your first northern winter feels so weird

In many northern places, winter comes with three big changes:

1) The days get very short

In late autumn and winter, the sun may rise late and set early. If you work indoors, you might go days without a lot of daylight. That can affect your body clock. It can also affect your mood.

2) The weather can feel endless

Some countries get weeks of grey skies and rain. Others get deep cold, snow, and ice. Both are hard in different ways:

• Wet cold (common in coastal places) can feel like it gets into you.
• Dry cold (common in inland places) can be sharp and painful.

Either way, your body uses more energy just to cope.

3) Life gets more “inside”

People go out less. Streets feel quiet. Social plans slow down. If you don’t have a strong group yet, winter can feel lonely fast.

Winter blues vs Seasonal Affective Disorder (SAD)

What’s “just winter” and what might be SAD?

Everyone feels lower in winter. That’s normal. Seasonal Affective Disorder is depression with a recurrent seasonal pattern, lasting about 4-5 months yearly.

Winter blues (normal): Feeling more tired, wanting to stay in more, craving comfort food, missing summer, still able to enjoy things and function.

SAD (needs attention): Persistent depressed mood most of the day for at least 2 weeks, difficulty getting out of bed, loss of interest in activities, increased appetite (carb cravings), sleeping much more but still exhausted, feelings of hopelessness, difficulty concentrating, social withdrawal, physical symptoms not responding to treatment.

• Seasonal affective disorder: what is it, and how can I avoid it?

Key difference: SAD significantly interferes with daily functioning. If you’re still going to work, seeing friends occasionally, having good days mixed with harder ones, that’s probably a normal winter adjustment.

When you should talk to a doctor or counsellor

Seek professional help if:

• You’ve felt persistently low for more than two weeks
• You’re having thoughts of self-harm or that life isn’t worth living
• You can’t get out of bed or complete basic tasks
• You’re missing work or classes regularly due to low mood
• Your relationships are suffering significantly
• You’re using alcohol or substances to cope
• Physical symptoms (headaches, digestive issues) persist without clear cause

Don’t wait for a crisis. Talking to someone early -when things feel hard but manageable- is much easier than waiting until you’re in serious trouble. If you feel unsafe, call your local emergency number right now.

Light is your friend: Small daily tweaks

You don’t need a perfect routine. You need a few small habits you can repeat.

Chase natural daylight (walk at lunchtime, sit by windows)

Incorporating daily exposure to natural light through getting outdoors can significantly help alleviate symptoms. Even on grey days, outdoor light is much brighter than indoor lighting.

Practical actions:

• Take your lunch break outside, even if it’s just 15 minutes
• Walk to the shop instead of getting delivery
• Sit by windows when studying or working
• Open curtains and blinds as soon as you wake up
• Choose the café table by the window
• Take phone calls while walking outside

The key is consistency. A 20-minute walk at lunchtime every day does more than a 2-hour hike once a week.

Food, Vitamin D, and your energy

Don’t forget food (it affects mood)

In winter, it’s easy to skip meals or live on toast and snacks. That can make you feel more tired and more stressed.

Try this:

• Eat three simple meals most days
• Add protein (eggs, beans, yoghurt, chicken, tofu)
• Add one fruit or veg a day (frozen counts)
• Drink water, even when it’s cold

Small changes help your body feel steadier.

Vitamin D: Ask about it

In dark countries, many people get low Vitamin D in winter. This can affect energy and mood. You don’t need to guess. You can ask a GP or pharmacist about Vitamin D. They can tell you what is better for you.

How light therapy lamps can help you (and what to ask a professional)

Light therapy lamps emit bright light that mimics natural sunlight. Light therapy may include exposure to a special light for a certain amount of time each day. Typical recommendation: 30 minutes each morning within the first hour of waking.

What to know:

• Lamps should emit 10,000 lux
• Position the lamp about 16-24 inches from your face
• You don’t stare at it. You can read, eat breakfast, or work
• Morning use is most effective
• Effects typically show after 2-4 weeks of consistent use

Before buying: Check with your GP or college health services first. Some health plans cover light therapy lamps if prescribed. University counselling services sometimes loan them to students.

Don’t buy the cheapest option online without checking specifications. Inadequate lamps won’t help and might cause eyestrain.

Routine, movement and people

Build a simple “winter routine” you can actually keep

Disrupted sleep leads to fatigue, low energy, and mood swings.

Sleep basics: Same bedtime/wake time every day, pre-sleep ritual (dim lights, phone away), dark room, cool temperature (16-18°C).

Daily structure: Regular meal times, screen curfew (30-60 minutes before bed), one small thing to look forward to daily.

You don’t need complex productivity systems. You need predictable rhythms your body can rely on.

Move your body, even if it’s just a 10-minute walk

Exercise boosts mood, but “go to the gym” feels impossible when exhausted. Start smaller: Walk to the shop, get off the bus one stop early, take stairs, stretch 10 minutes in your room, dance while making breakfast.

The goal isn’t fitness, it’s feeling slightly less stuck. Movement changes your physical state, which changes your mental state.

Don’t hibernate alone: How to see people when you’re tired

When you feel low, you want to isolate. This makes everything worse. Social connection is essential.

Low-energy options: Study together in a café, watch movies together, walk while chatting, cook dinner at home, play board games, or video call home while doing chores.

• 14 Of The Best Cosy Video Games To Tuck In With This Winter

Tell people you’re finding winter hard. Say “I’m struggling with the weather, but would love to see you. Can we do something low-key?” Most people appreciate honesty.

Watch the “quick fixes”

When you feel low, it’s normal to reach for things that numb you fast. But some of them make winter harder.

A few things to keep an eye on:

• Doom-scrolling late at night (it can mess with sleep)
• Too much caffeine after lunch (it can raise stress)
• Using alcohol to cope (it can lower mood and ruin sleep)

You don’t need to cut everything out. Just notice patterns. If something makes you feel worse the next day, scale it back.

Countries that can feel hardest in winter (and why)

This isn’t a ranking. It’s about what kind of winter you’re facing.

Long, dark winters with very short days are common in Nordic countries (Norway, Sweden, Finland, Iceland), parts of Canada, Northern Russia, Northern Scotland and other far-north areas. The hard part is the lack of daylight, which can affect mood and sleep.

Wet, windy, grey winters are common in Ireland, the UK and coastal Northern Europe. The hard part is that you may feel cold even when it isn’t “that cold.”

Deep-freeze winters (very cold, icy, snow-heavy) are most common in Canada (many regions), Russia (many regions), and parts of Northern and Eastern Europe. The hard part is that going outside can feel like a battle.

No matter where you are, winter is easier when you plan for it instead of just “pushing through.”

How to find joy in a dark season

Winter can still be a real season of life, not just something to survive. Try leaning into “winter culture” where you live:

• cosy nights at home (candles, warm lights, good food)
• libraries, film clubs, hobby groups
• volunteering (great for meeting people)
• local winter walks (with the right layers)
• regular “third places” (same café, same pub quiz, same class)

Make your home feel kinder using warm lighting (avoid harsh white bulbs at night), a blanket you actually love, or a hot drink you look forward to. Small comfort is not silly. It’s smart.

• 5 Great Tips to Beat Those Dreaded January Blues

Where to get help

If winter feels too heavy, you don’t have to handle it alone.

Good first steps:

• Talk to a GP/doctor (they can check sleep, stress, and health issues too)
• If you’re a student, try college or university health services
• Look for local counselling in your city (many offer low-cost options)
• If you think about harming yourself, call your local emergency number. Search “crisis helpline + your country” to find a 24/7 number where you live

Asking for help is not dramatic. It’s practical.

If you’re dealing with winter blues abroad, it doesn’t mean you’re failing. It means you’re human, adjusting to a tough season and a big change. Seasons come and go, and so can symptoms. Spring will come, and you will feel better. Until then, be patient with yourself and reach out for support.