A Scandinavian guide to banishing the winter blues, but does it really work?
Sometimes, it seems like our neighbours in Scandinavia know a secret or two that we don’t.
Perhaps this is why cities in Finland, Denmark, Sweden and Norway consistently rank among some of the happiest according to the annual World Happiness Report.
So what are they doing differently? One Scandinavian expert says it could all be down to how they not only welcome, but embrace, the winter months.
"The Scandinavians are no strangers to long, dark, and icy winters; sub-zero temperatures often last for several months in some of the northern regions," Catharina Bjorkman, Scandi lifestyle expert at Contura, says.
"However, the season is rarely seen as something to dread and, believe it or not, many Scandinavians even look forward to it. This positive sentiment towards the season is unsurprising. Scandinavian philosophies such as mys, the concept of finding contentment in cosiness, and friluftsliv, which emphasises the benefit of spending time in nature no matter what the weather, are at the heart of both the individual and collective mindset within the region."
Bjorkman adds that for Scandis, reframing winter as a time to enjoy, rather than a season we feel the need to battle, can “transform your life for the better”.
"As we approach the demands of winter, looking to Scandinavian wisdom reminds us to intertwine social, natural, and comforting rhythms to weather and lift the darker months with community care," Justin Gasparovic, life coach, behavioural psychology expert, and founder of the online self-improvement publication The Enemy of Average, says.
"Consider weekly forest walks with friends to practice friluftsliv, infusing nature’s restorative magic into relationships. Organise intimate fika gatherings to foster authentic bonds over coffee, tea, and candles. Or spend some evenings solo bundling up with a journal or good book for moments of mys that truly nourish."
But what is friluftsliv, mys, and even fika, and can these practices really benefit your mental health?
Friluftsliv
Friluftsliv is a Norwegian term that Bjorkman says is rooted in the belief that time in nature promotes wellbeing.
"As the temperature drops outside, so too can our desire to leave the house. Succumbing to this temptation too frequently can be detrimental to your wellbeing as, by reducing time spent outdoors, you are also more likely to be limiting physical activity and increasing the risk of isolation," she adds.
"As a rule, try to ensure that you get a daily dose of nature, even if this is simply strolling outside in the morning to listen to the birds chirping away – a separate Swedish practice known as gökotta."
Relational psychotherapist Claire Law says she often recommends friluftsliv to her clients who struggle with seasonal affective disorder (SAD).
"Getting outdoors into natural light and fresh air, even for just 20-30 minutes a day, has been shown to significantly improve mood for many people," Law says.
"I was working with a client who had been feeling increasingly lethargic and unmotivated as the shorter days set in. We discussed introducing more regular friluftsliv into her daily routine to help boost her energy levels and outlook. At our next session, she told me that committing to one short nature break each day had already begun lifting her spirits."
Fika
Gasparovic describes Fika as the Swedish ritual of taking regular coffee breaks to socialise and unwind.
"It’s a cosy chance for emotional check-ins that build bonds," he adds. "Scheduling in casual social breaks combats isolation and burnout."
Law adds that fika is what she recommends to her clients who are dealing with workplace stress and anxiety.
"Fika is really powerful for mental wellbeing," she adds. "Just pausing each afternoon for coffee talk can make a big difference to your mental health, which shows how bonding with others and deliberately relaxing can impact us so much."
Mys
Mys is a Swedish concept that focuses on creating a sense of cosiness, similar to the Danish practice of ‘hygge’.
"This is often achieved through the use of candles, cosy blankets, comforting foods, and nurturing connections with others," Gasparovic says.
"By creating these pockets of soothing comfort in our daily lives, we can balance the productive stress we often face, fostering a harmonious blend of relaxation and wellbeing."
Law adds that she often recommends mys to her clients, especially during the colder and darker month when "anxiety can spike".
"One of my clients who was burdened by anxiety and city stresses found peace by transforming her place into a comforting mys oasis," she explains.
"Her sleeping improved, anxiety reduced. Creating and enjoying that sanctuary gave her control over her space and fostered the inner calmness she desperately needed."
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