As the seasons change and winter settles in, many of us feel a shift in our mood. The shorter days, colder temperatures, and lack of sunlight can bring about a condition known as Seasonal Affective Disorder (SAD). For those already navigating the challenging path of grief, the impact of SAD can feel particularly heavy. Grief is a complex, deeply personal experience, and when paired with seasonal mood changes, it can feel overwhelming. However, there are ways to navigate this season with resilience and care, and one of the most beautiful approaches is inspired by the Scandinavian concept of “hygge.”

 Understanding Seasonal Affective Disorder and Its Impact on Grief

SAD is more than just the "winter blues." It’s a type of depression that typically occurs during the colder months when sunlight is limited. Common symptoms include fatigue, difficulty concentrating, feelings of sadness, and changes in sleep and appetite. For someone grieving, these symptoms can compound the emotional weight they’re already carrying.

Grief is not a linear process. It ebbs and flows, often resurfacing during significant dates, memories, or even unexpected moments. When SAD overlaps with grief, it can magnify feelings of isolation, sadness, and exhaustion, making it harder to process and cope. Recognizing this connection is a vital first step in addressing it with compassion and care.

 Embracing Hygge: A Cozy Approach to Grief

Hygge (pronounced “hoo-gah”) is a Danish and Norwegian concept that embodies coziness, comfort, and a sense of well-being. It’s about creating a calm, nurturing environment and finding joy in simple, intentional moments. For those grieving, hygge can offer a way to hold and expand their capacity to sit with grief while fostering resilience and healing.

Here’s how hygge can support you in processing grief during the winter months:

1. Creating a Calm Environment

Your surroundings have a profound impact on your emotional state. Think about how you can make your space feel more soothing and supportive. Lighting is a key element of hygge—use soft, warm lighting, such as candles, twinkle lights, or a cozy lamp. Surround yourself with comforting textures like blankets, pillows, or even a favorite sweater. The goal is to create a sanctuary that feels safe and nurturing.

2. Engaging Your Senses

Grief often feels all-encompassing, but intentionally engaging your senses can help ground you in the present moment. Consider:

Sight: Soft lighting, a vase of fresh flowers, or photographs of loved ones.

Smell: Fragrances like cinnamon, cloves, or lavender can be calming. Try simmering a pot of water with apples, cinnamon sticks, and cloves on the stove.

Taste: Warm, comforting drinks like tea or hot cocoa and nourishing meals that feel like a hug in a bowl.

Touch: Wrapping yourself in a cozy blanket or holding a warm mug.

Sound: Soft music, nature sounds, or simply the quiet hum of a peaceful space.

3. Practicing Mindful Presence

Grief often pulls us into the past or a future we’re uncertain about. Hygge invites us to be present. Create a daily ritual of stillness—perhaps a moment to sit quietly with a cup of tea, light a candle, or journal your thoughts and feelings. Allow yourself to be with your grief without judgment, letting it unfold naturally.

 Building Resilience Through Gentle Practices

Resilience in grief isn’t about “bouncing back” but about finding ways to move forward with strength and grace. These simple practices can help:

 Walks in Nature: Even in the cold, bundle up and take a walk. Natural light and fresh air are powerful mood boosters.

Restful Sleep: Grief can disrupt sleep patterns, so prioritize a calming bedtime routine. Soft lighting, a warm bath, or reading a gentle book can help.

Healthy Eating: Nourish your body with wholesome foods that provide comfort and energy.

Movement: Gentle movement like yoga or stretching can help release tension and bring a sense of calm.

Connection: Hygge often involves togetherness. If it feels right, invite a trusted friend to share a cozy moment with you—a quiet conversation over tea, a shared meal, or even just sitting together in silence.

Honoring Your Grief

Grief is a natural response to loss, and it deserves to be honored. Hygge offers a way to hold space for your grief while nurturing yourself through the colder, darker months. It’s not about avoiding or minimizing your pain but about creating moments of comfort and calm within it. By engaging your senses, building supportive routines, and embracing the present, you can cultivate resilience and find small moments of peace.

Remember, grief is a journey, not a destination. Be gentle with yourself and trust that, like he seasons, your emotional landscape will continue to evolve. Hygge can be a light in the darkness, guiding you toward healing and hope.

Yours in living and loss,

Brenda