This post is about how to deal with winter blues/seasonal depression, especially as an expat who’s not used to harsh/dark winters. It is not a substitute for professional help.
Living abroad is an incredible experience, but it’s not always easy – especially during winter. Short days, gloomy weather, homesickness and the post-holiday slump can amplify feelings of sadness and isolation. Also known as the “January Blues”, Winter Blues or Seasonal Affective Disorder (SAD), these emotions often stem from a lack of sunlight, cold temperatures and the end of festive celebrations.
For au pairs, expats, exchange students and digital nomads, winter can bring additional challenges. Homesickness, winter blues or feelings of isolation, especially during the colder months when days are shorter and routines feel repetitive. But don’t worry—there are ways to manage these feelings and make the most of your time abroad. Here are 11 practical tips to help you navigate the season:
Take Time for Yourself
Living abroad often means sharing your space with host families, roommates or others. It’s crucial to carve out moments of solitude to recharge.
- Read a book, journal, listen to music, go for a walk. Make a life for yourself outside or work and social life.
- Let your housemates/host family know you need quiet time – communication is key!
Get Outside Every Day
One of the simplest yet most effective ways to boost your mood is to spend time outdoors. Are you not an outdoor person? I wasn’t either! Now I can’t live without it. Walking outdoors boosts your physical and mental well-being by exposing you to fresh air and natural light (even on cloudy days). One of the my least favourite things about living in the UK is that the weather is a tease. You wake up and it’s sunny. You get excited. You get up, brush your teeth and get dressed to get a bit of sunlight on your face. The sun is gone and the sky proceeds to look grey until the next early morning. It’s infuriating! So I try to keep some clothes at hand and not faff around so I don’t miss out on those 5min of sunshine.
- Walking in nature, even for 30 minutes, improves mental clarity, reduces stress and is good for your heart health.
- Pro Tip: Don’t let bad weather stop you! Layer up with warm clothes or rain gear and embrace the brisk air. Coming from a country when no one leaves the house when the weather is bad, it took me a while to learn this one. Listening to a favorite podcast, music or audiobook can make outdoor time even more enjoyable. To be honest, NOT having something to listen to makes it harder for me to go out. Have you got any podcast/audiobook recommendations? I’m always looking for new stuff, please feel free to drop in the comments below! Let me know if you need any recs too.
Reflect on Your Goals
Reflection is key to understanding and overcoming your emotions. When you feel low, remind yourself why you chose to live abroad and set goals to help you focus. Learning languages, personal growth, travelling. Maybe these goals have even shifted?
- Write down what’s bothering you and explore possible solutions.
- Consider cultural differences or miscommunications – sometimes frustrations stem from misunderstanding rather than ill intent.
- Ask yourself “Why am I here?” and focus on your bigger goals.
- Set Small Goals:
- Improve your language skills (e.g., watching shows or taking online courses).
- Plan a short trip to look forward to.
Reflect on how far you’ve come since starting this journey and how it aligns with your bigger life goals.
Start a Creative Outlet
Channel your emotions and experiences into a creative project. I know it’s trendy to monetise hobbies and there’s nothing wrong with that. But remember that you don’t need to excel at something to enjoy it. I LOVE making collages, writing and editing photos. How about you?
- Start a travel blog or Instagram/Tiktok account to document your journey.
- How about journalling? Writing or otherwise (junk journalling anyone?), knitting, drawing…
- Why It Helps: Creativity gives you a sense of purpose and helps you process emotions. Plus, looking back on your documented experiences can be incredibly joyous.
Build a Support Network
Having friends who understand your situation can make a world of difference.
- Where to Start:
- Join local expat Facebook groups. One of my favourites is London New Girl – a few winters ago I met a girl on it who was going to do a day trip from London to Füschlsee in Austria to hike around the lake and come back and she asked if anyone else wanted to go. Another girl and I replied and, a couple of days later, we were meeting at the airport for this spur of the moment trip. It turned out to be one of my favourites! I’ll write about it another day with all the tips to visit Austria!
- Use apps like Meetup to connect with others nearby through hobbies and alike.
- Don’t Forget Home: Call friends or family back home to maintain those ties when you feel particularly homesick.
Travel, Even on a Budget
Travel is often the highlight of living abroad and it doesn’t have to be expensive. However, I feel like daily routines can almost push it to the back burner. As a result, I’ve recently started adding travel goals to my yearly plans. I’m trying to visit 40 countries before I hit 40 and that made me schedule more trips to new countries.
- Tips for Budget Travel:
- Use budget airlines or overnight buses (Megabus in the UK, Flixbus in Europe).
- Stay in hostels where you can meet fellow travellers. Women can try
- Explore nearby towns or villages for day trips.
- Here are some suggestions for cosy winter breaks in the UK
- Mindset Shift: Even if it’s just a simple walk in a neighbouring town, getting out of your usual surroundings can refresh your outlook. A little coffee and a bus pass go a long way!
If you’re desperate for some warmth, here’s a list of winter sun destinations for some inspiration.
Embrace Hygge and Enjoy the Season
Adopt the Danish concept of hygge – a feeling of coziness and contentment.
- How to Practice Hygge:
- Light candles, snuggle under a blanket and sip hot cocoa.
- Watch a favorite movie or read a comforting book.
- Bake some cozy goodies like cookies and cakes. Gingerbread biscuits anyone?
- Why It Helps: Creating a cozy atmosphere helps counteract the gloom of winter.
Embrace the Local Culture
One of the joys of living abroad is experiencing the local way of life.
- Ideas:
- Participate in seasonal traditions or festivals.
- Explore nearby attractions, even small parks or local markets.
- Why It Helps: Engaging with your environment helps you feel more connected to your temporary home.
One of my favourite things about living in Europe (well, this mid/northern part) is having all 4 seasons. And one of my best pieces of advice for expats is to enjoy the magic each season brings. And it’s no different with winter! While it pains me that autumn goes by so quickly, winter brings a unique shade of blue to the sky and some of the most magical sunsets. Cosy vibes, hot drinks, snuggly coats and beanies.
Check out this GORGEOUS sunset I caught in London this week! Just a few days ahead of winter as a little preview of what’s to come…
Avoid Comparisons
Social media often paints a perfect picture of life abroad, but remember, it’s just a highlight reel.
- What to Do Instead:
- Unfollow accounts that make you feel inadequate.
- Follow uplifting accounts or those offering helpful advice.
- Find your comfort creators (I’m going to shamelessly plug my bookstagram here for you bookworms out there who love books, coffee and cosy vibes)
Your journey is unique and comparing it to others’ curated posts will only diminish your experience.
Speak to Someone
“A problem shared is a problem halved” goes the saying. You wouldn’t believe what a wave of relief it is to speak up! Getting things off your chest is incredibly liberating!
Try to speak to people in similar situations. For instance, if you’re an au pair, only another au pair will understand exactly what it’s like to be in that position.
If you can afford it, don’t hesitate to seek therapy or counselling. There are tons of professionals around specialised in the subject of living abroad and its challenges.
Vitamin D: Your Winter Ally Against the Blues
Vitamin D, often called the “sunshine vitamin,” plays a vital role in physical and mental well-being. During winter, when exposure to sunlight decreases, vitamin D levels can drop significantly, leading to a variety of health issues, including exacerbating feelings of seasonal depression or “winter blues.” Prolonged deficiency can lead to weakened bones, muscle pain and an increased risk of fractures. Additionally, without enough vitamin D, your immune system may struggle to fend off colds and flu.
Vitamin D is crucial for several key functions in the body:
- Boosts Mood:
- Research has linked low vitamin D levels to symptoms of depression. A 2014 study published in Medical Hypotheses found that vitamin D affects the production of serotonin, a neurotransmitter that regulates mood. Adequate levels can help combat feelings of sadness and lethargy.
- Supports Bone Health:
- Vitamin D aids in calcium absorption, reducing the risk of osteoporosis and fractures. This is particularly important for those living in colder climates with less outdoor activity.
- Strengthens the Immune System:
- A 2017 study in the British Medical Journal revealed that vitamin D supplementation reduces the risk of respiratory infections, which are more common in winter.
- Improves Energy Levels:
- Fatigue is a common symptom of vitamin D deficiency. Correcting a deficiency can restore energy levels and combat the sluggishness often associated with winter.
When to Seek Professional Help
While homesickness and winter blues are normal, persistent feelings of sadness or anxiety may indicate a deeper issue like depression. While these tips might help with overall being but are in no way a substitute for professional help. If you’re not feeling mentally well, especially if it’s impacting your daily life, please seek a professional.
Living abroad can be both rewarding and challenging. By implementing these tips, you’ll find ways to overcome the difficult moments and fully embrace the adventure. Remember, this journey is as much about personal growth as it is about discovering new places.
Helpful Helplines for Mental Health Support
If you’re feeling overwhelmed, struggling with your mental health or just need someone to talk to, reaching out to a trusted helpline can make a difference. Below is a list of organisations that provide free, confidential support. Remember, you are not alone and help is always available.
UK-Based Helplines
- Samaritans
- What They Offer: A 24/7 listening service for anyone in distress.
- Contact: Call 116 123 (free from any phone) or email [email protected].
- Website: www.samaritans.org
- Mind
- What They Offer: Advice and support for mental health issues, including information on treatment options and local services.
- Contact: Call 0300 123 3393 or text 86463.
- Website: www.mind.org.uk
- Shout
- What They Offer: A free 24/7 text service for anyone in crisis.
- Contact: Text “SHOUT” to 85258.
- Website: www.giveusashout.org
- CALM (Campaign Against Living Miserably)
- What They Offer: Support for men and anyone feeling low or suicidal.
- Contact: Call 0800 58 58 58 (5 pm–midnight) or use their webchat.
- Website: www.thecalmzone.net
International Helplines
- Crisis Text Line (US & Canada)
- What They Offer: Free, confidential text support.
- Contact: Text “HELLO” to 741741.
- Website: www.crisistextline.org
- Lifeline (Australia)
- What They Offer: 24/7 crisis support and suicide prevention.
- Contact: Call 13 11 14.
- Website: www.lifeline.org.au
- Befrienders Worldwide (Global)
- What They Offer: A network of support organizations in over 30 countries.
- Contact: Visit their website to find a helpline in your region.
- Website: www.befrienders.org
Important Reminder
If you or someone you know is in immediate danger, please call emergency services in your area. In the UK, dial 999. Your safety and well-being are the top priority.
This was a post with tips to help you deal with winter blues.