When winter arrives—days shorten, temperatures drop, and sunlight fades—many people experience a shift in mood, energy, sleep, and motivation. In the U.S., seasonal mood changes are common: approximately 5% of Americans experience Seasonal Affective Disorder (SAD), and 10–20% experience milder winter-related mood changes (National Institute of Mental Health, 2020).

But interestingly, countries like Norway, with far longer periods of darkness, do not experience the same severity in depressive symptoms.

Why? Their culture has developed both a mindset shift and practical rituals around winter that support psychological health.

1. Friluftsliv: The Love of Living Outdoors

The Norwegian term friluftsliv (pronounced free-loofts-liv) translates to “open-air life.” It is a cultural philosophy emphasizing being outside regardless of weather. Whereas Americans often view winter as a season to endure, Norwegians view it as a season to engage.

This matters psychologically:

Research shows that spending time outdoors in winter:

• increases endorphins
• improves sleep–wake cycles (circadian alignment)
• reduces rumination and anxiety
• boosts vitamin D when sunlight is available (Oren & Rosenthal, 1998; Atkinson et al., 2007)

Even 15 minutes of outdoor exposure can improve mood regulation.

In Norway, the belief is: “There’s no bad weather, only bad clothing.”

Winter application:

• Take short daily walks even on cloudy days
• Try winter sports (snowshoeing, skiing, skating)
• Step outside in the morning for natural light exposure
• Open blinds and sit by windows frequently

2. Koselig: Cultivating Warmth, Intimacy, and Contentment

Similar to Danish hygge, the Norwegian concept of koselig refers to emotional coziness — warmth, softness, comfort, dim lighting, and social closeness.

While dark, cold nights can feel isolating, Norwegians flip this into an advantage:

• more time spent with family
• candlelit dinners
• quiet reflective evenings
• warm lights instead of harsh white LEDs
• thick socks, blankets, and comfortable loungewear

Mental health angle:

Studies show that crafting a warm indoor environment reduces perceived stress and increases oxytocin-mediated social bonding (Fredrickson, 2013).

Winter application:

• Replace overhead lighting with warm lamps
• Use candles or faux-candles to soften mood
• Create a “coziness corner” with blanket + warm beverage
• Host small dinners or game nights
• Nourish social connection rather than isolating

3. Mindset Reframe: Winter as a friend, not a threat

One of the most powerful practices is cognitive reframing.

Research by Kari Leibowitz, PhD (Stanford) found that Norwegians have a positive wintertime mindset, viewing winter as:

• an opportunity for reflection
• a season for personal restoration
• a time for traditions
• something to look forward to

This mindset strongly correlated with lower winter depression scores.

Winter application:

Instead of:

“Ugh, I hate winter. It’s depressing.”

Try:

“Winter is a time for rest, warmth, creativity, and reflection.”

4. Light Is Medicine: Circadian and Biological Support

Light exposure stimulates serotonin and regulates melatonin rhythms.

Evidence-based strategies:

• Use a 10,000-lux light therapy lamp for 20–30 minutes/day (Lam et al., 2006)
• Increase morning light exposure
• Maintain consistent sleep/wake times
• Consider vitamin D supplementation if levels are low (Holick, 2004)

5. Social Warmth as an Antidote to Isolation

In winter, loneliness is a bigger factor than temperature.

Norwegian winter culture emphasizes:

• shared meals
• storytelling
• game nights
• community events
• informal visits

Humans are neurologically wired for co-regulation:

Our nervous system stabilizes when around others.

Final Thought

In many places, winter is framed as something to “get through.”

But in Norway, it is something to live deeply within.

The dark season can be:

• a slowing down
• a reconnecting
• a warming inward
• a return to human closeness

And by intentionally shaping mindset, environment, habits, and community, we can thrive — not in spite of winter, but because of it.

Dr. Thomas Lindquist, Psy.D.

Licensed Psychologist

Contact: t.lindquist.psyd@gmail.com