Cold weather, cloudy days, little sunlight — if we’re being honest, winter can be pretty miserable. Up north in Norway, people experience the worst of the season, with extreme temperatures and just a few hours of natural light each day. But, surprisingly, research shows that Norwegians don’t experience higher rates of seasonal depression, despite such harsh conditions.12 So what’s their secret? Well, it might just be a winter mindset called “friluftsliv.”
Friluftsliv, pronounced “free-loofs-leef,” translates to “free air life” and is a mindset that encourages people to get outside — even in subzero temperatures. If you’re tired of practicing hygge in your living room and need a boost to survive the last stretch of winter, friluftsliv could be the (slightly unexpected) solution.
The Norwegian winter mindset
In Norway, living according to friluftsliv and embracing the great outdoors isn’t just a way to trick yourself into loving winter. The concept applies all year long, and dark, cold days are no exception. Spending time outdoors is ingrained in Norwegian culture, and it’s said that 90% of Norwegians practice friluftsliv.3 In the Scandinavian country, there’s really no distinction between “outdoorsmen” and “indoor types” — outdoor recreation is just part of the universal lifestyle.
Health psychologist and researcher Dr. Kari Leibowitz discovered firsthand just how strong the friluftsliv spirit remains in winter, coining it the “wintertime mindset.” She found that Norwegians viewed winter as something to enjoy and heard locals often reciting the common saying, “There is no such thing as bad weather, only bad clothing.” As summed up on the official Norwegian tourism site Visit Norway, “Friluftsliv is not just a thing. It’s a whole philosophy. A way of life. It’s a commitment to celebrate time outdoors, no matter your age or physical condition … and regardless of the season and weather forecast.”
There are some major benefits of going outside in the winter
If you dread cold winter days, you might not feel motivated to drag yourself outside just because the Norwegians do it. But if their positive attitude toward winter isn’t convincing enough, know that there are plenty of reasons why getting outside can actually help you feel better.
For one, moving in general — which you’re likely to be doing if you’re outdoors on a cold day — can boost your overall health. Even low-intensity movement can help reduce your risk of heart disease, type 2 diabetes, and some cancers, and you’re likely to live longer if you incorporate movement into your daily life.4 If you’re able to spend time in nature (even an urban park counts!), you may also experience a noticeable improvement in your mood, stress levels, and mental acuity.5
Given the lack of sunlight common in the winter, getting outside, even on a cloudy day, can help regulate your circadian rhythm, which can improve your energy and sleep quality.6 That said, if you suspect you’re experiencing seasonal depression due to wintertime darkness, it’s a good idea to check in with your doctor, especially if symptoms don’t improve with lifestyle changes.
Finally, braving the cold may simply help you feel more resilient — which can make the season seem like a challenge you’re able to take on, instead of a three-month slog you’re forced to suffer through. Just like those living in Norway, you might start to find pleasure in outdoor activities, no matter the weather.
How to adopt the friluftsliv mindset
Whether you share a latitude with Norway or you’re closer to the equator, the key to embracing winter the Norwegian way is by dressing appropriately. Layer up, invest in a good puffer coat, and top it all off with gloves, a hat, and a thick scarf. If rain or snow is in the forecast, be prepared with a hood and waterproof shoes. Dressing this way might seem like overkill, especially if you live in a place where it’s common to hop in a car to avoid the cold, but warm layers are essential to the friluftsliv way of life.
In Norway, people often take up activities like skiing, snowshoeing, and sledding, but you don’t need to wait for a blizzard to enjoy the great outdoors. Simply walking or biking around your neighborhood is a great place to start. You can also find a nearby park or nature reserve for a wintertime hike.
You can also move some of your usual indoor activities outside. For instance, do your usual workout routine in the fresh air, even if you stay on your balcony or porch. You can also grab some blankets and enjoy a hot meal outside — hey, no one ever said picnics are forbidden in winter.
Still scared of the cold? Try visiting a sauna, another Nordic lifestyle habit, and once you’re nice and toasty, go for a walk or even a cold plunge to cool off. You may find yourself wishing winter would last longer — or, at least, you’ll know how to embrace it better next year.
- https://www.cambridge.org/core/journals/psychological-medicine/article/abs/selfreported-mental-distress-under-the-shifting-daylight-in-the-high-north/44AC70184CE87BA0E8685880005544E0 ↩︎
- https://link.springer.com/article/10.1186/1471-244X-12-225 ↩︎
- https://www.visitnorway.com/things-to-do/outdoor-activities/friluftsliv/ ↩︎
- https://www.cdc.gov/physical-activity-basics/benefits/index.html ↩︎
- https://www.sciencedirect.com/science/article/abs/pii/S0169204615000286 ↩︎
- https://www.mdpi.com/2624-5175/5/3/27 ↩︎