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Author: Carol Yan, Counselling Psychologist
For many expats, especially those coming from a warmer climate, the European winter season can feel like a mixed bag of oh-so-nice and not-so-nice. While the enchanting landscapes, festive traditions, and cozy atmospheres offer moments of joy and magic, the challenges of adjusting to a new climate, culture, and social environment during winter can take a toll. Understanding these impacts is the first step toward adapting to & thriving during this season.
How Does Winter Impact Expats’ Mental Health
Seasonal Affective Disorder (SAD) and Low Energy
One of the most common effects of winter is Seasonal Affective Disorder (SAD) - yes, not seeing the sun certainly has a negative affect one us!! SAD is a type of depression triggered by reduced sunlight and shorter & darker days. For expats who are perhaps used to seeing the sun daily, this can feel especially overwhelming when paired with the emotional demands of adapting to a new environment.
Symptoms: Fatigue, irritability, difficulty concentrating, and persistent low mood.
Impact on Expats: Navigating work, social connections, and cultural differences can feel harder than usual, leading to a sense of being stuck or isolated and even feeling anxious about daily tasks.
Homesickness and Loneliness
Winter’s emphasis on family gatherings and traditions can amplify feelings of homesickness for expats. Missing familiar celebrations, traditions or being unable to travel home can heighten feelings of loneliness and depression.
Cultural Gaps: Traditions like Christmas markets, Saint Nicholas Day, or Sinterklaas may be unfamiliar and leave some expats feeling out of place.
Isolation Risk: Colder weather and shorter days often limit opportunities to socialize, making it harder for expats to meet new people or maintain connections which are so important when adjusting and adapting to anything new.
Physical Challenges of Winter Weather
For expats coming from warmer climates, adapting to Europe’s winter weather can really be a daunting experience.
Cold and Dampness: Harsh winds, snow, and rain can discourage outdoor activities, making it tempting to stay indoors—sometimes leading to cabin fever and isolation.
Health Impacts: Winter can bring seasonal colds, flu, and dry skin, adding physical discomfort to emotional strain.
Correct Clothing & Resources: Wrapping up to prepare for this kind of cold can be overwhelming - knowing what clothing to buy whilst keeping an eye on budget is stressful. Often, good winter warmers come with a hefty price which can add to the financial stress which many expats carry.
Work and Productivity Pressure
Seasonal Slumps: The lack of sunlight can disrupt sleep cycles, leading to fatigue and reduced productivity at work.
Holiday Adjustments: Navigating work expectations around European winter holidays—whether adjusting to longer breaks or working while others celebrate—can feel disorienting too.
Financial Strain
Winter in Europe can bring unexpected expenses one may never have had to budget for - from heating bills to winter-proof clothing and even travel costs. For expats, these financial pressures might feel amplified, especially if managing currency conversions or budgeting for trips back home.
Reduced Physical Activity
Cold and dark winter days can make it harder to maintain an active/outdoor lifestyle. For expats used to being outdoors or having year-round sunshine, this shift can lead to a sedentary routine and reduced endorphin levels.
Impact: Physical inactivity often correlates with lower mood, creating a cycle of lethargy and demotivation and isolation.
Cultural Disconnect During the Holidays
The festive season is a cornerstone of wintery magic in Europe, but it can be a double-edged sword for expats.
Different Traditions: Adapting to unfamiliar customs, like Sinterklaas in The Netherlands, Krampus in Austria or Three Kings Day in Spain, can feel confusing or alienating.
Missing Familiar Celebrations: Being away from your own traditions, whether that’s Diwali, Hanukkah, or Lunar New Year, can create a sense of disconnection.
Longing for Outdoor Connection
Expats who thrive on outdoor experiences might feel stifled by Europe’s winter weather.
Nature Deficit: Limited daylight and harsher weather reduce opportunities for outdoor adventures, which can negatively impact mood.
Urban Challenges: Expats living in cities may feel especially closed in by shorter days and cold nights, with fewer accessible green spaces, confined to smaller spaces.
Why Understanding These Impacts Matters
Recognizing how winter affects your mental and emotional well-being as an expat is crucial. It allows you to take proactive steps to address these challenges and reframe the season as an opportunity for growth and cultural immersion.
By acknowledging the potential hurdles of winter—like loneliness, weather adaptation, or productivity slumps—you can better equip yourself with strategies to thrive during this season.
Let’s explore how to overcome these challenges and turn the European winter into a meaningful and enjoyable experience.
Practical Tips for Thriving as an Expat in Winter
Seek Out the Sun - Real or Fake!
Make time for daylight whenever possible—take a brisk walk during your lunch break. Become like a plant and photosynthesis!
Invest in a light therapy; sun mimicking lamp to mimic the effects of natural sunlight, especially if you’re in regions with long, dark winters like Scandinavia.
Stay Connected
Join expat communities or social groups in your city. Shared experiences can help combat loneliness and provide a sense of belonging. It also provides wonderful opportunities to learn about your host country's traditions and customs.
Schedule regular calls or virtual hangouts with family and friends back home to stay connected to these safe spaces.
Embrace Local Winter Traditions
Immerse yourself in local culture by exploring Christmas markets, trying traditional seasonal foods, or participating in festivals. These experiences can help you feel more at home and create understanding of these new practices and traditions.
Learn how locals stay cozy—like Denmark’s hygge or Sweden’s fika (coffee and cake breaks)—and incorporate these practices into your daily routine.
Create Your Own Traditions
Mix your home-country traditions with local customs to make the season uniquely yours.
Host gatherings with other expats to share your cultures and build a sense of community.
Keep Active Indoors and Out
Bundle up and explore winter sports or scenic walks. Skiing, sledding, or even wandering through a snowy park can be invigorating.
For indoor options, join a fitness class or follow at-home workout routines to keep endorphins flowing.
Nourish Your Body and Soul
Enjoy seasonal foods like roasted vegetables, hearty soups, and mulled wine for a comforting boost.
Stay mindful of alcohol and sugar consumption; they can impact mood over time. Balance indulgence with nutritious meals - I know this is hard! Cosy and comfy mac & cheese often wins in my household over winter!!
Make Your Space a Winter Haven
Decorate with warm lighting, cozy blankets, and scents that remind you of home.
Light candles or play soft music to create a soothing and warming atmosphere.
Prioritize Mental Well-Being
Practice mindfulness with meditation or gratitude journaling. These habits can help you focus on the positives of the season and set your mindset up for growth and learning rather than stuckness and resistance.
Don’t hesitate to seek professional support if the winter blues or homesickness feel overwhelming. Many therapists specialize in working with expats, including myself. We understand the struggle and overwhelm of this time! We are here to support you.
Turning Winter into a Season of Opportunity
For expats, winter in Europe offers a unique chance to blend your personal traditions with new experiences. Whether it’s exploring your city’s winter wonderland, savoring cultural delicacies, or curling up with a favourite book by the fire, the key is to balance winter adventure with self-care.
Remember, winter is a temporary season, and with the right mindset and habits, it can become a period of growth, connection, and even joy & magic!
How do you make the most of winter as an expat? Share your tips and experiences below—we’d love to hear from you! 🌍❄️
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