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Expat loneliness and the Nordic winter: what helps
Why the first Nordic winters feel so hard for expats, how to tell winter blues from depression, and what actually helps.
Reviewed by Dr. Rita Aguiar, doctor specialising in General and Family Medicine · Updated · Lon Clinic
Short answer: the first winters in the Nordics combine two things that pull mood down: little daylight and a social life that takes time to build. Light, routine, regular activity and one or two committed social habits help most people. If low mood lasts more than two weeks and affects daily life, it is time to talk to a professional.
Why it feels harder than expected
- Light. In Copenhagen, Stockholm or Oslo, winter days are short and grey, and in the far north there is almost no daylight for weeks. Less light affects the body clock, sleep and energy.
- Friendship culture. Nordic people are often described as kind but reserved. Friendships form slowly, often through clubs, associations and long-standing groups.
- Distance from home. Holidays and family events abroad make the gap feel bigger.
Winter blues or depression?
| Winter blues | Possible depression |
|---|---|
| Lower energy, wanting to sleep more, craving comfort food | Low mood most of the day, nearly every day, for two weeks or more |
| You still enjoy things once you get going | Loss of interest in things you used to enjoy |
| Work and relationships mostly keep going | Struggling at work, withdrawing from people, feeling hopeless |
Some people have seasonal affective disorder, a form of depression with a seasonal pattern. It is common and treatable.
What helps
- Get morning light. A walk outside soon after sunrise. Ask a doctor whether a light therapy lamp makes sense for you.
- Keep a steady sleep schedule, even at weekends.
- Move every day, ideally outdoors in daylight.
- Choose one recurring social activity: a sports club, choir, volunteering or a language class. Regular contact builds friendships faster than one-off events.
- Plan things to look forward to, including time with family.
- Talk to a doctor about vitamin D in winter rather than guessing a dose.
See also loneliness after moving abroad.
When to get help
If low mood lasts more than two weeks, you stop enjoying things, or you have thoughts of harming yourself, talk to a professional. In an emergency, call 112.
Therapy in English, online: Copenhagen · Stockholm · elsewhere in the Nordics.
Frequently asked questions
Is it normal to feel low in my first Nordic winter?
Yes. Little daylight and a social life that takes time to build pull mood down for many newcomers.
How do I know if it is depression?
If low mood lasts most of the day, nearly every day, for two weeks or more, or you lose interest in things you enjoyed, talk to a professional.
Should I take vitamin D?
Ask a doctor rather than guessing a dose.
Lon Clinic is registered with the Portuguese Health Regulator (ERS n.º 45475). General information; it does not replace professional advice.