Winter Depression: How Young People Tackle the Winter Darkness

As autumn turns into winter, many people experience changes in mood and energy levels especially as Christmas and New Year draw near. The lack of sunlight, stress from studies, and reduced social interaction can all contribute to feeling low. This is often referred to as winter depression. Feeling down and lonely is completely normal, but winter doesn’t have to be something you just survive, it can also be something cozy. Five students share tips on how to cope more easily with this cold and sometimes gloomy season.

Tip 1: Stay active

Exercise is a well-known counterbalance to winter fatigue. By staying active, Emma 23, says her joy in life increases, making it easier for her to get out of bed.

'I notice an immediate difference in my mood on days when I work out or even just take a walk.'

Physical activity looks different for everyone, which is why Emma encourages trying a form of movement that suits you. There are many sports to try, as well as walking, dancing, and gyms with various difficulty levels. The purpose, she says, is to reduce stress and improve sleep—something that in turn makes you more energetic.

Tip 2: Create a cozy environment at home

For many, home becomes an important place during winter since so much time is spent indoors. Ali 21, talks about his experience of living in a small student apartment during winter and how he creates a cozy atmosphere.

'I light candles every evening and try to create a warm feeling at home. It makes such a huge difference to prioritize a safe home and learn to be alone. Invite friends over too and hang out, that makes me happy.'

Small changes, such as lighting candles, having a warm blanket, or putting on your favorite movie, can help create a safer and more comforting atmosphere at home and give you something to look forward to.

Tip 3: Prioritize social connections

A common challenge during winter is meeting fewer people, and in student towns many often live alone. Johanna 24, tries to counter loneliness by spending more time with friends than she does in the summer.

'It’s easy to isolate yourself when it’s cold, but that’s when you need people the most.'

She schedules coffee dates or dinners with friends every week to break the loneliness. Social contact, Johanna says, has a positive effect on both her energy and well-being.

Tip 4: Get daylight every day

When the sun sets already in the afternoon, it becomes especially important to make use of the daylight hours. Erik 22, has prioritized a daily walk for the past few years to take a break from his studies.

'I try to go out for a while during lunch, just to get some sunlight. If it’s cloudy, I go out anyway because the light is important.'

Even short moments outside can make a big difference. Daylight, Erik says, makes him happier and more productive in his studies. He also sleeps better when he gets up earlier and makes use of the brighter hours.

Tip 5: Allow yourself to rest

Linnea 25, reminds us of the importance of not pushing ourselves too hard during winter, since students don’t have an official Christmas break. Exams and seminars often stretch over Christmas and New Year, making it hard for many to relax.

'Winter doesn’t have to be productive all the time. I’ve started accepting that it’s okay to rest,'

Lowering expectations and giving yourself space to recover can be crucial for managing everyday life when energy levels are low.

Despite the darkness and cold, there are many ways to make winter more manageable. Taking care of both body and mind—and not forgetting the social aspect—can make a big difference. As Emma puts it:

'It’s not about escaping the darkness, but about finding your own light in it.'