Winter blues
Sweden is dark and cold during autumn and winter. Some of us are affected by the darkness outside and the limited amount of daylight. We can feel depressed, have a lack of energy, trouble sleeping or experience other symptoms. These changes can be particularly challenging if you are new to Sweden or experiencing winter darkness for the first time.
Darkness affects our biological rhythm (our internal body clock), which helps regulate sleep, alertness, mood, appetite, and mental well‑being. The lack of light signals to the brain that it’s nighttime, and time to fall asleep, even though it’s the middle of the day.
What can you do yourself?
There are several things you can do to prevent the cold and dark from affecting your mood.
- Turn on the lights
Turn on your lights at home in the morning to signal to your brain that it’s time to wake up. You can also switch them on when it gets dark in the afternoon/evening. - Sit by the window
When studying indoors, sit near a window so you get as much daylight as possible. - Go out in the daylight
It is important to get out every day during the daylight hours, even if it’s not sunny or very light outside. Dress warmly and go out even if it’s chilly outside. - Get moving
Exercise regularly for at least 30 minutes, three times a week, preferably outdoors. Don’t forget that walking in between exercising is important. - Avoid alcohol
Alcohol can worsen symptoms. - Keep to regular eating and sleeping habits
Eat regularly and try to have a healthy diet. Try to go to bed and get up at the same time each day and avoid naps during the day. - Hang out with others and stay busy!
Spending time with other people and keeping up with everyday activities can help lift your mood and reduce feelings of isolation. Meeting friends, joining student activities, or simply sharing a meal with others can make a big difference. Even small social interactions and planned activities can help create structure and bring more positive moments into your day.
When to seek professional help
If your depression does not go away or starts to affect your ability to take care of yourself or cope with your studies, it’s a good idea to seek help. You do not have to wait until things feel unbearable to seek support.
Contact your local healthcare centre or 1177.se. If you are unsure how to seek help or need advice about where to turn, you can contact the Student Health Service.
If you or someone you know has serious suicidal thoughts, it is important to seek help immediately at a psychiatric emergency department. If the situation is acute and life threatening, call 112.
Last updated: 2026-04-07