Coping with the Winter Blues in the Netherlands

I’ve always loved rain, which is why I never thought that rainy days would get the best of me when I moved to the Netherlands. It seems that I do like the rain, but specifically the summer rain in Gauteng, South Africa. The rain in the Netherlands is relentless, and it just doesn’t compare to the rain I grew up experiencing every summer. When I thought about it, I realised it might not even just be the rain that gets me down in the Netherlands, but the grey skies.

I’ve had to do some research to cope with these skies and the winter blues that kick in (also known as Seasonal Affective Disorder (SAD), a type of depression that typically occurs each year during autumn and winter) whenever I start to miss the sunshine. Here’s what I’ve found works best:

Light Therapy

Light therapy works wonders for me. My Dutch friend actually convinced me to buy a light therapy box from Bol.com for about 40 Euros. This type of therapy mimics outdoor light, causing a chemical change in the brain that lifts your mood and eases other symptoms of SAD, like constant tiredness and oversleeping. Here’s how to use it effectively:

Provide exposure to 10, 000 lux of light
Produce as little UV light as possible
Use it within the first hour of waking up
Use it for about 20 to 30 minutes
Place it about (41 to 61 centimetres from your face, but follow the manufacturer’s instructions
Keep your eyes open but don’t look directly at the light

Take Vitamin D

You might need to up your Vitamin D dosage in the winter months. Vitamin D keeps your body healthy in multiple ways—your muscles, nerves, and bones all depend on it to function. It also helps strengthen the immune system. I sometimes forget to take Vitamin D, which isn’t great. It’s available over the counter in the Netherlands, but make sure to speak to your healthcare professional if you have questions.

Move Your Body with Physical Activity

It’s important to get up, go out, and just do something in the cold winter months. The Dutch have a great way of living their best lives even when the weather is shitty. They cycle in the rain and cold and go to the park regularly, come rain or shine. Make sure to do something physical every day—go for a walk or a quick cycle. If you prefer staying indoors, take some classes. I spin a lot, which gives me the boost I need during the week.

Socialise with Friends

Even if it’s dark and gloomy, make sure to go out and meet up with your friends. There is an abundance of social activities organised year-round in the Netherlands. I quickly get sucked into the bliss of curling up on the couch with a good series or book, and before I know it, three months have passed, and I’m feeling down. Sometimes you need a kick in the butt to go out and be social!

Reach Out to Your Support Network

I’m still struggling to cope with the winter blues in the Netherlands, which is why I continue to speak to a professional about my emotional state regularly. This really helps my mental health and stability, especially during the cold winter months. Reach out for help when you need it!