Winter darkness can bring fatigue, low motivation and low mood to Turks living in northern countries. Ways to protect your mental health in the dark months.
It is dark when you leave for work in the morning, and dark again when you head home. At midday the sky sits behind a grey curtain; you have barely seen the sun for weeks. For someone used to Turkey's sunny winters, to the bright afternoons of Istanbul or Antalya, a first winter in Sweden, Norway, Finland, Denmark, northern Germany, the Netherlands or Scotland can come as an unexpected shock. Winter darkness, the months when daylight is short and the sky stays overcast for long stretches, can cause fatigue, low motivation, changes in sleep and a low mood in many people. In this article we look at the difficulties Turks living in the Nordic and other northern countries often face during the dark months, why they arise, and the concrete steps you can take to protect your mental health.
What Is Winter Darkness? The Surprise of the First Winter Abroad
At northern latitudes, days become markedly shorter in winter. In the far north there can be weeks when the sun barely rises at all; in northern European cities further south, daylight may be limited to a few hours, and frequent cloud cover reduces it even more.
Many people coming from Turkey underestimate this in their first year: "I'm used to the cold, so what's a bit of darkness?" But the effect of darkness is different from the effect of cold. You can dress for the cold; the absence of light, however, affects your body clock, your energy and your mood in a more insidious way.
Abroad, the dark months can also combine with other difficulties:
- A social circle that has not yet been built in a new country
- Less desire to spend time outdoors because of the language barrier
- The sadness of being far from family in Turkey during religious holidays, New Year and family gatherings
- A busier pace at work or school during the winter months
This combination can make the dark months the hardest time of the year for many people.
Symptoms: What You Might Feel in the Winter Months
The effects of winter darkness differ from person to person. Some people feel only mild tiredness, while for others this period can noticeably affect daily functioning. Common symptoms include:
- Constant fatigue and low energy
- A greater need for sleep and difficulty getting up in the morning
- Increased cravings for sweets and carbohydrates, and changes in weight
- Low motivation and less interest in activities you once enjoyed
- Social withdrawal and not wanting to leave the house
- Difficulty concentrating and reduced productivity at work or in studies
- Irritability, touchiness and impatience
- Low mood, a wish to cry or a sense of hopelessness
- Stronger homesickness and a deeper longing for Turkey's sunny days
In some people these symptoms begin at the same time every year and ease when spring arrives. In mental health practice, this pattern may be assessed as depression with a seasonal pattern. However, only a specialist can make that assessment; the symptoms listed here do not amount to a diagnosis on their own. Fatigue and low energy can also have physical causes, so a medical evaluation is important. For broader information on low mood while living abroad, you can read our article on depression while living abroad.
Why Does It Happen? Light, the Body Clock and Cultural Context
The body clock and light. The human body sets its sleep-wake cycle largely by daylight. Morning light signals to the body that the day has begun. When that signal weakens in winter, the body clock can drift; sleep patterns may be disrupted, energy may fall and mood may be affected. Research suggests that a lack of light can have a marked effect on mood in some people.
Reduced movement. Darkness and cold lower the urge to go outside and move around. Inactivity in turn feeds low energy and low mood, creating a vicious circle.
A narrowing social life. In summer, parks, cafés and streets are full of life, but in winter social life retreats indoors. For immigrants who have not yet built close friendships, this period can deepen loneliness.
Cultural comparison. In Turkey, winter is generally shorter and sunnier. Visiting friends and neighbours in the evening, long conversations over tea and crowded family tables soften the cold of winter. Abroad, the absence of this social warmth can make the effect of the darkness even heavier.
Expectation and interpretation. From a cognitive-behavioural perspective, how a person interprets the darkness also matters. Thoughts such as "This winter will never end", "I'll always be this unhappy here" or "I made a mistake coming here" add an emotional burden on top of the physical effect of the darkness.
The habits that people who have lived in the Nordic countries for generations have developed for coping with winter are also worth noticing: lighting homes with candles and warm lights, seeing winter as an enjoyable season to spend together, and going outside whatever the weather. There is a great deal to learn from these habits.
Newcomers and long-term residents. For someone who has just moved to a northern country, the first winter is often a period of bewilderment. People who have lived there for many years may show a different pattern: because they know winter is coming, they may begin to feel a kind of "advance fatigue" from late autumn. The thought "Those months are coming again" can affect mood before the darkness has even begun. In both cases, it is important to be prepared and to notice the symptoms early.
You cannot change the darkness, but you can change the relationship you build with it. With enough preparation, the months without light can become not just something to be endured but a season with a beauty of its own.
Effects on Family, Relationships and Children
Couples. When one partner's energy drops in winter, or they avoid social events or become more irritable, tension can arise in the relationship. The other partner may think, "You weren't like this before." Knowing the effects of winter darkness can help you understand these changes as a seasonal strain rather than a personal attitude.
Children. Children can also be affected by a lack of light; difficulty getting up in the morning, reluctance to go to school and more time in front of screens are common. When parents' own energy is low, doing activities outdoors with their children can become harder too.
Relationships with family in Turkey. During video calls with family in Turkey in the winter months, seeing their sunny days can increase homesickness. For some people, this is the time when the question "Should I go back home?" is asked most intensely.
Imagine a young engineer who has moved to Sweden for work and feels very well in the first autumn. From November, though, they struggle to get up every morning, go straight home after work and spend weekends sleeping. Their family in Turkey notices on video calls that they look pale and listless. They themselves think it is "just tiredness". This fictional example shows how quietly the effect of too little light can progress.
What You Can Do for Yourself Against Winter Darkness
1. Catch the daylight. Try to go outside during the brightest hours of the day, especially around midday. Even a short walk can make a difference. Even on cloudy days, there is far more light outdoors than indoors.
2. Light up your home. Use sufficient, warm-toned lighting at home and in your workspace. Reducing dark corners can change the effect of your surroundings on your mood.
3. Keep your sleep routine. Try to go to bed and get up at the same times on weekdays and weekends. Avoid long daytime naps. As soon as you get up, open the curtains and start the day in a bright environment. Our article on sleep problems while living abroad offers detailed information on sleep.
4. Build movement into your routine. Regular physical activity is one of the most accessible tools for energy and mood. Indoor sports, swimming, dancing or winter walks can all be options.
5. Make social contact planned. In winter, social events do not happen by themselves; you need to plan them. Meeting a friend at least once a week, joining a course or a group, or taking part in events run by the Turkish community can reduce loneliness.
6. Bring Turkish hospitality abroad. Invite friends to your home for tea and cook together. The warm social rituals of Turkish culture can give dark evenings meaning.
7. Find pleasures that belong to winter. Discover the winter traditions of the country you live in: winter markets, skiing, ice skating, evenings reading with a hot drink. Not seeing winter merely as a period to be "got through" can change your relationship with it.
8. Look after your diet. Regular meals and a balanced diet support your energy level. On matters such as vitamin supplements or light therapy devices, consult your doctor rather than deciding on your own.
9. Plan a sunny break. If possible, planning a short trip to Turkey or somewhere sunny in the middle of the winter months can give you both rest and something to look forward to.
10. Notice your thoughts. When the thought "This winter will never end" comes, remind yourself: winter is a temporary season, and after a certain date the days begin to lengthen.
When Should You Seek Professional Support?
Experiencing some drop in energy in winter is normal for many people. However, it is important to consider professional support in the following situations:
- If low mood, lack of motivation or hopelessness has lasted for more than two weeks
- If you have marked difficulty going to work or school or meeting daily responsibilities
- If you have withdrawn completely from social relationships
- If there are marked changes in your sleep and appetite
- If the symptoms recur every winter and are gradually getting worse
- If you have thoughts of worthlessness, intense guilt or harming yourself
In a crisis, or if there is a risk of harming yourself, call the emergency number of the country you are in immediately: 112 in EU countries, 911 in the US and Canada, 999 or 112 in the UK, and 000 in Australia. Online therapy is not an emergency service; in situations of serious risk, local emergency services and local psychiatric services are necessary. Family doctors in the Nordic countries may be experienced with seasonal difficulties; it is important to see them so that physical causes can be ruled out and, if needed, a psychiatrist's assessment arranged.
How Does Online Therapy in Your Mother Tongue Work?
The effect of winter darkness often becomes intertwined with homesickness, loneliness and the question "Did I do the right thing coming here?" Being able to talk about these feelings in your own language, without having to explain the culture of hospitality, the longing for religious holidays or the missing of your homeland's sun, can make the process easier. You can find more detail on this in our page on Turks living abroad.
A Cognitive Behavioural Therapy (CBT) based approach can address the following areas:
- Behavioural activation: Adding activities that bring enjoyment and meaning to your winter days in a planned way.
- Thought patterns: Realistically re-evaluating thoughts such as "This winter will never end" or "I can never be happy here".
- Sleep and daily rhythm: Establishing a regular daily routine despite the lack of light.
- Preventive planning: Where symptoms recur every year, making a plan from autumn onwards to prepare for winter.
- Social connection: Planning small, workable steps that reduce loneliness.
Online sessions make it possible to get support without leaving home on dark, cold evenings. A quiet, private room, headphones and a secure connection are enough. The time difference between northern Europe and Turkey is usually small, which makes scheduling sessions easier. Payment can be made online; for questions about insurance reimbursement, you need to check the insurance terms in the country where you live. For details, see our online therapy page.
Frequently Asked Questions
Does winter darkness affect everyone?
No, not everyone is affected to the same degree. Some people experience only a mild drop in energy in the winter months, while for others the symptoms can noticeably affect daily life. People who come from a more southerly, sunnier climate may feel this change more intensely, especially in their first winter.
Is winter low motivation the same as depression?
Not every seasonal lack of motivation is depression. However, if the symptoms last more than two weeks, recur at the same time every year and noticeably affect daily functioning, an assessment by a specialist is recommended. A diagnosis can only be made through a specialist assessment.
Does light therapy work?
Light therapy is one of the methods used for seasonal mood problems. However, it may not be suitable for everyone, and correct use is important. If you are considering this method, it is recommended that you consult a doctor or a psychiatrist first rather than starting on your own.
How can I prepare before moving to a Nordic country?
Before you move, it can help to learn about the winter conditions of the city you are going to, plan a routine for the winter months and look into ways of building social connections. Seeing your first winter not merely as a period to be endured but as an opportunity to develop new habits can also make adjustment easier.
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Eda Erkan Alapala
Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.
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