Are you emotionally prepared for the Norwegian Winter? Check my Survival Guide.

Picture a woman from Brazil, a tropical country, where the sun shines brightly from 6:30 a.m. to 6 p.m. in the winter. Her weekends were spent on the beach. Even in the Winter. By the way, Winter in Rio de Janeiro is very cozy. The beaches are empty, even though you don’t feel so encouraged to bathe in the sea, you still can get a nice tan and feel warm in the sun.

Cut to few years later. The same woman, now in the Norwegian Winter. The sun shows up after 8:30 a.m. (in my city, which is in the South. Up North it doesn’t show up at all) and hides about 4 p.m. It doesn’t go very up in the sky. It goes timidly in a low level, along the horizon. On cloudy days, you need to keep the lights on all day. Anyone can feel sad or depressed when it’s dark, cold and rainy. Everything is grey. You rarely see your neighbors in the Winter. Everybody goes straight home after work or school. You don’t see people hanging out on the streets. It goes like this from late October til beginning of April. Specially for immigrants coming from warm lands, we can get more vulnerable and sad.

I had my first Norwegian Winter deep sadness experience in 2013. It was actually the transition between Autumn and Winter. The temperature had fallen down almost reaching a minus. My Norwegian classes at language school finished in the afternoon, and it was dark already. It rained all the time and it was windy (umbrellas were useless). After two long weeks like that I noticed I was feeling sad, very sad. Sad like I’d never been before. At first, I didn’t get the reason. Nobody had died, I had no disease, my marriage was well, but still… I felt so sad I didn’t recognize myself. Something was wrong. I texted a friend in Rio and asked for help:

“Please send me something funny. I need to laugh.” I begged him.

He sent me a video of a comedian who was putting on too much make up and singing: “I really feel like exaggerating today”. You know, that saved my day, my week. I then realized that that darkness had a dangerous effect on me. I had to take care of myself.

Later that year, I talked about it to another Brazilian who was living in Norway. She also felt that it was very depressing, the darkness that lasts so long, for so many months. I had heard that some people can get depressed when November comes with the dark and cold weather. But as I had always been optimist, goofy, full of joy, I thought I was immune to it.

Now, in 2019, I can say I have never felt that sad again. I have gladly developed my Emotional Survival Guide to Norwegian Winter. I hope it can help you too.

This post is from before the coronavirus pandemic. In December 2021, I launched an ebook to fully guide you through this path to your inner joy. “How to avoid Winter Depression” applies to everybody who is struggling to be happy and get yourself together. Check it out. Click here. On Amazon.com.

Move your body! What activity do you like to do? I go to the gym as often as I can. Even if I’m lazy or stressed, I always leave the gym happier than when I came in. Exercising boosts your endorphin production, which is a natural feel good hormone. If you don’t like health clubs, or can’t afford one, go for a walk outside. It’s free and fresh air do wonders to our body and mind (I’ll talk about outdoor activities in another post). You can also ride a bike. Can’t go out? Turn on the radio at home and dance! It may be difficult to start, when you’re not used to it, but you’ll feel much better after.

Find good tv series to watch. I prefer comedies in the Winter. My favorite nowadays is: “Parterapi”. I laugh out loud every time I watch these strange and familiar couples in therapy. Another Norwegian tv series that I like is “Neste Sommer”. It’s great because it’s in a Summer cabin and I feel good watching Per Ivar making so many mistakes, plus the beautiful Summer seaside landscape. A film I find very funny is “We’re The Millers”, with Jennifer Aniston. Here are my favorite Norwegian tv shows. https://makingnorwaymyhome.com/my-top-20-norwegian-tv-shows/

Use candles and the fireplace. Light up your life. I used to think that candles were just for romance or birthday cakes, but it’s actually very practical and common in Norway. Candles produce a warm and cozy effect. Light the fireplace if you have one. It makes you warm, plus it’s super cozy and romantic. This Brazilian friend of mine had an artificial fireplace, with lights that imitated the flames. She said it worked pretty well psychologically.

Bake. When I moved to Norway I could barely cook eggs. I’ve learned to bake cakes on internet (apple, chocolate, carrot are my favorite). I also like to make a typical Norwegian sweat bread called Boller with vanilla cream inside. Waffles have become a tradition in our family. It’s not just about giving your stomach a treat. It’s the whole thing. Put on some nice cozy music, light some candles, open your cook book or your pc and enjoy. It’s about the atmosphere, the smell, the sound, the sensation of making magic with your hands and specially: the taste. It’s a cozy banquet to your senses. And you don’t need to add much sugar. Boller recipe here https://makingnorwaymyhome.com/fastelavns-day-what-is-this-delicious-scandinavian-tradition-recipe-included/

Get out of the house and meet your friends. There are so many nice places in the city. Of course you can cook for your friends at home. I like both. But going out has a good effect because you see other people, change atmosphere, leave your thoughts and worries behind for a while. Concentrate in other people and what’s happening outside you. Yes, meeting with good friends will make you laugh and a good laughter is priceless.

Enjoy the sun. When it’s Sunny, go outside or stay by the window and get as much sunlight as you can.

Check with your doctor if you lack any vitamins in your body. I take Omega 3 and 6 capsules daily, plus vitamin D. And I eat fat fish like salmon or torsk. But watch out for hypervitaminosis (abnormally high storage levels of vitamins). When you have too much vitamin A, for example, in your body, you may have toxic symptoms like changes to vision, bone pain and skin changes. So always check with your doctor before you take any supplement.

Ask for help. Around half a million Norwegians say they feel some level of depression in this dark weather. You’re not alone. And you don’t have to handle this alone. This cold, dark weather is serious stuff. It can affect chemicals in your brain and cause sadness, even trigger depression. Pay attention to yourself. Recognize the signs your body gives. It’s ok to feel sad after a breakup, some frustration at work, as a reaction to something bad that has happened to you. However, it’s an alert if you feel sad for no reason and keep feeling sad for a long time. Talk to someone in your family or a friend, whoever you feel comfortable talking to.

Music! Music! Music! It is the best mood booster! You can find a playlist on Spotify or create one yourself. ABBA’s Dancing Queen always works for me. Are you homesick? Choose the most cheerful songs from your country and have a good time. Whatever works best for you.

We can’t control the weather, but we can find our own tools to produce happiness.