Wellness Café

How to beat the winter blues

Jul 1, 2025

Winter can mean cosy blankies, hot chocolates and curling up on the couch. But the season also brings plummeting mood, motivation and energy.

Do you feel like your get-up-and-go got up and left when the cold weather sets in? You may be struggling with the winter blues. More formally known as seasonal affective disorder (SAD), it’s a type of depression linked to reduced sunlight. The good news? There’s plenty you can do to brighten your winter days.

Shine a light
Your internal body clock (circadian rhythm) relies on natural light to control things like sleep, hormones, appetite and mood. Winter’s lower sunlight throws it off, which can leave you feeling less than sunny. Solution? More light!

- Spend at least five minutes outside first thing in the morning to switch your brain to “awake mode”. Even if it’s cloudy or raining, your brain still catches the hint.
- Incorporate brightness breaks into your day – have lunch by a window or outdoors. You don’t need direct sun; it’s the light that counts.
- Try light therapy lamps, which mimic natural sunlight to help reset your circadian rhythm and boost mood.

Make a move
Dragging yourself away from the heater may fill you with horror, but exercise is a known mood booster, so get moving.

- Try something new, like hot yoga, dance classes, bowling or indoor rock climbing.
- Switch on your fave upbeat tunes and do 10-minute home workouts.
- Take your four-legged friend for after-rain walks.

Sleep smarter, eat mindfully
Feel like a hibernating bear chowing down before holing up? That’s your off-kilter circadian rhythm. Routine is key here.

- Make bedrooms screen-free zones.
- Maintain regular bedtimes and wake-up times. Yes, on weekends too.
- Create wind-down routines, like dimming the lights and family reading time.
- Nosh on mood-supporting nutrients, including complex carbs (e.g. wholegrains), omega-3 fatty acids (pilchards, flaxseeds), and vitamin D (supplements may be best here).

Stay connected
Socialising lifts mood, so reach out.

- Start a potluck dinner club to catch up without breaking the bank.
- Combine exercise and socialising with group hikes or “walk-and-chat” coffee runs on those sunny winter days Mzansi does so well.
- Schedule regular video calls to chat, or even watch movies or play board games “together”.
- Try a daily gratitude WhatsApp challenge.

Mini mood boosters

When the big stuff feels tough, focus on the little things – five-minute music breaks, uplifting herbal tea, scented candles at bedtime. Small, healthy, pleasurable rituals help you look on the bright side.

Note: SAD can become serious. If you’re struggling with depression, reach out for professional help or contact the South African Depression and Anxiety Support Group (SADAG): call 0800 567 567 or your employee wellness programme.

Reference

Netcare: Seasonal Affective Disorder

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