By Fredrik Sträng
The sun, summer, and warmth are coming to an end. Reality—filled with work, responsibilities, and schedules—takes over. Many are left wondering, “What happened?” Now a long winter awaits. Are you one of those who finds this sad? In this article, Sweden’s top high-altitude climber and renowned speaker, Fredrik Sträng, delves into the liberation that comes from cultivating an “acceptance attitude” and offers strategies to avoid being dragged into the darkness of melancholy and discontent.
“More dreams have been shattered because people gave up than because they failed.”
It’s a rainy and chilly autumn day in the forest. I’m jogging on the spot, my skin prickling from the cold. Soon, I’ll head into the wet terrain with a map and compass to search for controls. You might remember orienteering from high school. For some inexplicable reason, this noble sport often coincided with days of pouring rain and side winds, leaving students with a bitter aftertaste. You might have thought, “Never again!” But here I am, standing at the starting point in a forest clearing, with the clock ticking down. I’m already soaked and cold before I even begin. But it’s the same for everyone, and you know what? When it rains, half have already given up! That’s why I think to myself: I’ve already beaten half the competition, and today, I’m going to tough it out and win!
There’s a “biohack” you can use to lift the gloom over summer’s end and the rainy days ahead. But first, let’s identify what your physiology and posture look like when you’re feeling down. Maybe you hunch over like the Hunchback of Notre-Dame? Perhaps you tilt your chin downward, making your head feel heavy? Or you drop your gaze to the floor? Instead, try pulling your shoulders back and displaying your proud chest. Open up your airways and take deep breaths through your nose. Lift your head and tilt your eyes upward until you can see your fringe. Raise your eyes as high as possible, then smile. Laugh if you want to! Exaggerate this posture. Now try thinking a negative thought while smiling and looking straight up at the ceiling. It’s impossible!
To counteract melancholy, it’s crucial to address the negative spiral as early as possible. Just like with treating diseases, the earlier you identify and address the issue, the better your chances of recovery. It might sound absurd, maybe even silly, but clenching your fist and repeating a mantra to yourself, “I can do this, I can do this, I can do this,” can become a self-fulfilling prophecy. If you don’t believe me, then ask yourself, what does it sound like in your head when you doubt yourself and your confidence wavers? I bet that those who are downcast tend to find a problem for every solution and think there’s no point in even trying. It’s better not to risk disappointment if you fail—or isn’t that how those thoughts go? Fortunately, there’s a democracy when it comes to the freedom to thinking, and your thoughts are your medicine. So why should it be silly to manifest positive thoughts when few people question walking around degrading themselves and talking down their chances?
I’m struck by how many Swedes complain about the weather and would prefer a gray, snowless winter in Stockholm over creaking white snow covering the roads and trees. I think, if Swedish winter is so unbearable, why not move south? In the acclaimed SVT comedy series Hip Hip, the character “Tiffany” meets some tourists on a bus and starts talking to them in broken English. She exclaims unashamedly, “In Sweden, people are very sad, it’s because it’s mulet (cloudy).” Ten years ago, SMHI (Swedish Meteorological and Hydrological Institute) reported just 2.5 hours of sunshine in Stockholm over two months. Even I woke up and reflected, “Yeah, it has been pretty dark out for quite a while now!” But moving to a sunnier place is easier said than done, so what steps can you do without upending your entire life? What strategies can you use to handle the winter?
Morning Routines: Create a morning routine you look forward to, like starting the day with a nutritious breakfast, a walk, listening to your favorite podcast, or doing yoga.
Meditation: Meditation can help calm the mind and reduce anxiety. There are many apps and guided meditations that can be helpful. I recommend Waking Up by Sam Harris.
Gratitude Exercises: Note three things every day that you are grateful for. This can help you focus on the positive. Too often, we fixate on things that don’t go our way or on the negative, so this can be a powerful tool.
Exercise: Regular physical activity is one of the most effective ways to reduce stress and anxiety. It releases endorphins that make you feel better. Plus, it keeps you looking great naked 😊.
Outdoor Activities: Continue to spend time in nature even after summer. Autumn walks or other outdoor activities can help maintain a sense of freedom and calm. Nature has a healing effect, but make sure not to browse your phone during this time, as it disrupts the positive effects of being outdoors.
Stay Connected: Meet friends and family regularly. Social support is crucial to reducing feelings of loneliness and anxiety.
Talk About Your Feelings: Sharing your feelings with someone you trust can help you process and manage your anxiety.
Long-Term Goals: Have something to look forward to, like a trip, a project, or a concert.
See the Transition as a New Start: Instead of viewing autumn as the end of summer, see it as the beginning of something new. This can help turn anxiety into anticipation.
Summary:
My father met a Swede who had lived in Texas for several years, where it doesn’t rain very much. The lack of the sound of rain on his roof drove him crazy. It wasn’t until he realized he missed the rain that he valued it. Back in Sweden, he had taken it for granted. The sound of rain on the roof had a calming effect, so in his desperation, he angled his sprinklers so that water could splash on the windows and roof. The result was that he slept better at night.
We should be grateful that we have seasons in Sweden. Many countries don’t have the changing seasons that we do. There is beauty even in rainy and misty November if we allow ourselves to dig a little deeper. Instead of seeing the approaching winter as a punishment, I know that it’s the contrasts that make us appreciate summer when it finally arrives. Fresh potatoes and freshly picked strawberries wouldn’t be as magical if we had them all year round. It wouldn’t be as exciting for children if it were Christmas every day. It wouldn’t be as fun to follow the ski race Vasaloppet if it took place every day during the winter.
Just like when I’m away for two months on a Himalayan expedition, without running water and electricity, I become so grateful for the comforts when I return to Sweden—something we often take for granted. So don’t see the end of summer as a punishment. See it as if you’re saying goodbye to a close friend and looking forward to seeing them again next year!
Good luck!
About Fredrik Sträng: Fredrik, in his leadership role, has climbed seven of the Earth’s fourteen 8,000m peaks, set a Guinness World Record, and lectures on leadership, communication, decision-making, and crisis management.
Best regards, Fredrik Sträng Alpinist – Speaker – Coach
