The Truth About Winter Blues and How to Rise Above Them

The frosty mornings, gloomy skies, shorter days, and crisp air are still hanging around as we head into the last stretch of winter. South Africa may not be known for heavy snowfalls, but that doesn’t mean we’re immune to the emotional chill that comes with the season. For many, an extended dip in temperature can bring on low energy, irritability, sadness, or even symptoms of depression.

What are Winter Blues?

You know that feeling when the mornings are dark, the air is ice-cold, and suddenly getting out of bed feels like a full-on mission? You’re not imagining it, a lot of people go through a slump during the colder months, and that feeling is often referred to as the winter blues.

Even though South African winters are milder compared to places abroad, the longer nights and shorter days can still mess with your mood and energy levels. You might feel a bit more drained, a little down, less motivated, craving comfort food more than usual or just not quite yourself.

There’s actually a scientific reason behind it. Less sunlight in winter means your body starts producing more melatonin (which makes you sleepy) and less serotonin (your feel-good hormone). Add to that the fact that we spend more time indoors and less time socialising, it's no surprise you’re feeling off. It’s not just in your head, your body’s responding to the season.

How to Shake off the Slump?

One of the best things you can do is get as much natural sunlight as possible. A quick morning walk, even just standing outside with your coffee, can lift your spirits more than you’d think. Combine that with some movement, whether it’s a proper workout or just dancing in your lounge, you’ll start to feel those feel-good endorphins kick in.

Eating well also makes a big difference. Go for warm, wholesome meals with immune-boosting ingredients like ginger, garlic, turmeric, and colourful veggies. Comfort food can be healing when it’s also nourishing. And don’t forget to stay connected, winter can be isolating so make the effort to check in with friends, pop by family, or even just hop on a quick video call.

Lastly, create a little sanctuary for yourself at home. Think soft blankets, warm lighting, candles, and your favourite textures or scents. If the emotional weight of the season is hitting harder than usual, try journaling, mindfulness, or talking to a therapist, there’s no shame in needing support. Whatever you do, be gentle with yourself. These feelings are real, but with a few small shifts, they’re also manageable.