When the days get darker: seasonal affective disorder, small changes and the Swedish tradition of fika
There is a particular point in autumn when you realise the evenings have disappeared. A few weeks earlier, there was still time for a walk after dinner. Now, you look up from what you are doing and it is already dark.
For some people, that change brings a welcome excuse to slow down. For others, it brings something more difficult: less energy, lower mood and a growing desire to retreat from the world.
Getting up becomes harder. Plans start to feel like obligations. The sofa becomes increasingly attractive, while the things that usually give life some interest feel further away.
It is easy to respond by telling yourself to make more effort. But before adding self-criticism to an already difficult day, it may help to consider what is happening and what support you need.
When seasonal changes become depression
Seasonal affective disorder, usually shortened to SAD, is a form of depression that follows a seasonal pattern. It most often occurs during autumn and winter, although some people experience it during summer.
Symptoms may include low mood, loss of interest, irritability, difficulty concentrating and feelings of hopelessness. Winter SAD can also involve sleeping more, increased appetite and persistent tiredness.
If you recognise these changes, especially if they affect your work, relationships or ability to manage everyday life, speak to your GP. You do not need to wait until things become unbearable. Treatments include talking therapies such as cognitive behavioural therapy, antidepressants and, in some circumstances, light therapy. NHS guidance on SAD
Everyday habits have a place in supporting wellbeing, but depression deserves proper assessment and care. A walk, a relaxation exercise or a cup of coffee with a friend should never become a reason to delay getting help.
What changes around you when winter arrives?
One useful question is: “What else changes when the days become shorter?”
Perhaps you stop going outside at lunchtime. You see fewer people because casual conversations in the garden or on an evening walk no longer happen. You move less, spend more time indoors and find that work fills the space where something enjoyable used to be.
Look at an ordinary winter weekday. Where does daylight fit? Where does movement fit? When do you have contact with someone that is not about getting a job done?
These questions can reveal practical gaps. They do not explain every case of SAD, and they are certainly not a way of blaming someone for being depressed. They simply help us notice the conditions in which we are asking ourselves to function.
Sometimes we expect the same energy and enthusiasm while quietly removing several of the things that make our days feel worthwhile.
A little inspiration from Sweden: fika
This brings me to the Swedish tradition of fika.
Fika usually involves pausing for coffee and something sweet, often with friends or colleagues. But the social element matters as much as what is in the cup. It creates a place in the day for conversation and shared attention. Visit Sweden’s guide to fika
That is an appealing idea when so many breaks involve answering messages with one hand while eating with the other.
Imagine putting the phone away, sitting down with someone and allowing ten or fifteen minutes to belong to the conversation. No agenda. No need to turn it into networking. No requirement to make the time productive.
Fika is a cultural tradition, not a treatment for depression. Still, it offers an idea we can borrow thoughtfully: make room for ordinary human company before the diary fills up with everything else.
You can adapt the invitation to suit your life. Tea is fine. So is decaffeinated coffee. You do not need to bake cinnamon buns or create a perfect Scandinavian kitchen.
“Would you like to sit down for a drink?” is enough.
Make the next step small enough
When motivation drops, advice can become strangely ambitious.
Exercise more. Sleep better. Socialise. Cook healthy meals. Learn to relax.
Each suggestion may sound reasonable, yet together they can feel like a second job.
A more useful starting point is to choose one action and make it specific.
“Get outside more” could become “Step outside after lunch for five minutes.”
“Stay connected” could become “Ask a friend whether they are free for a short catch-up on Thursday.”
“Take proper breaks” could become “Drink my afternoon tea away from the screen.”
The action needs to fit the person and the day. If five minutes feels too much, begin with less. You can review what helps without turning the experiment into a judgement about your character.
An exercise to practise: pause, notice, connect
Here is a short exercise you can try during a quiet break. It draws on simple grounding and deliberate attention. It is a wellbeing practice rather than a treatment for SAD.
Choose somewhere comfortable, and practise when you do not need to drive or operate equipment.
1. Arrive where you are
Place your drink somewhere secure and comfortably within reach.
Feel the support of the chair beneath you and the floor under your feet. Look around and notice three things: perhaps a colour, a shape and the way the light falls on a surface.
There is nothing you need to change yet.
2. Give yourself a moment without demands
Allow your breathing to continue naturally. You do not need to breathe deeply or reach a particular state.
If it feels comfortable, let your shoulders ease a little.
Try saying silently:
“For the next few minutes, I can pause.”
If focusing inward feels uncomfortable, keep your attention on your surroundings. You can stop the exercise whenever you wish.
3. Notice the language you are using
What have you been saying to yourself today?
Perhaps it is “I am so lazy”, “I should be coping better” or “I never get anything done in winter”.
Consider whether you can describe the experience more accurately:
“My energy is low today.”
“I am finding it difficult to get started.”
“I could use some support.”
These statements acknowledge difficulty without turning it into a verdict on who you are.
4. Choose one act of connection
Ask yourself: “What kind of contact would feel manageable today?”
It might be sitting with someone over tea, arranging a brief phone call or sending a message that says, “I have been a bit quiet lately. Would you like to catch up?”
If contact feels too demanding right now, you could simply decide whom you would feel comfortable approaching later.
5. Make the first step clear
Picture yourself taking that first step: opening the message, choosing a time or putting on your coat.
Then decide whether to do it now or write down a realistic time.
There is no need to manufacture enthusiasm. You are making a little space for something that may support you.
Where hypnotherapy and coaching fit
Hypnotherapy or coaching may offer a setting in which to explore routines, practise relaxation or work towards manageable personal goals. Any proposed support should have clear aims and realistic expectations.
Neither hypnotherapy nor NLP should be presented as an established treatment for SAD or a substitute for depression care. If you are considering additional support, discuss how it fits with your healthcare and ask the practitioner about their experience, qualifications and professional boundaries.
Be cautious of anyone promising to remove depression by changing your mindset. You deserve an approach that takes your experience seriously.
Give yourself something to return to
Winter can make the days feel narrower. A regular conversation, a manageable routine or a small enjoyable activity can give the week a point to return to.
Perhaps fika offers a useful reminder here. Time with people does not always have to be elaborate. Sometimes it begins with making a drink, pulling up a chair and giving someone your attention.
If your mood is persistently low, seek professional help as well. You do not have to manage it alone, and you do not have to wait for spring.
For this week, you might choose one person, one small invitation and a little time in the diary.
“Shall we stop for a cuppa?”
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