Winter Mental Health in South Africa: Why You Feel Drained

When the cold bites, so can your mood, and that’s completely normal

If you’ve been feeling emotionally exhausted, unusually irritable, or foggy this winter, you’re not alone, and it’s not just “in your head.” As the chill deepens across South Africa, the season may be quietly taking a toll on your mental health.

It’s not always dramatic. But for some, the shift in weather and daylight hours can trigger anything from fatigue and tension to full-blown seasonal depression. According to Netcare Akeso’s Cayley Alberts, an occupational therapist and manager at the Centre of Psychotherapy Excellence (COPE), the way our bodies process sensory information during winter can leave us mentally and emotionally overwhelmed.

“We use our seven sensory systems to make sense of the world: sight, smell, touch, hearing, taste, movement, and multi-sensory input,” says Alberts. “When seasons change, those inputs change too, and our brains sometimes struggle to keep up.”

Also read: Why Load Shedding Makes Us So Tired: The Mental Health Toll in 2025

What is sensory overload, and how does it sneak in during winter?

As days grow darker and routines shift, our body clocks can become confused. We start producing more melatonin (which makes us drowsy) and less serotonin (which helps regulate mood), leading to sluggishness, sadness, or anxiety. While most of us call this the “winter blues,” those with existing mental health conditions may be at risk of something more serious: seasonal affective disorder (SAD).

Even without SAD, you might feel overwhelmed by everyday things: scratchy clothes, dry skin, static electricity, noisy indoor heaters, or stale indoor smells. Alberts calls this sensory overload, when your brain is bombarded with more stimulation than it can comfortably handle.

Common symptoms may include:

• Muscle tension or unexplained headaches

• Difficulty concentrating or feeling “foggy”

• Emotional outbursts such as crying or snapping

• An urge to withdraw socially or shut down emotionally

Whether you’re in Gauteng’s dry highveld or the Cape’s rainy interior, winter brings unique sensory challenges, from claustrophobic layers to strong indoor odours that weren’t a problem in warmer months.

Small sensory strategies that make a big difference

The good news? You can protect your mental well-being this winter by making small, intentional adjustments. Here are a few tried-and-tested ways to regulate your sensory input and lift your mood:

• Let in more light: Open your curtains early to maximise natural sunlight.

• Warm with intention: Use soft textures, weighted blankets, or warm baths.

• Use sound as comfort: White noise or calming nature sounds can offset harsh indoor acoustics.

• Moisturise and humidify: Avoid skin irritation and static shocks with moisturisers or a humidifier.

• Eat warm and nourishing meals: This helps stabilise blood sugar and energy levels.

• Move your body: A midday walk in the sun, gym session, or home workout goes a long way.

• Create a safe sensory space: Set aside a quiet corner in your home to decompress.

Alberts reminds us to be aware of our personal sensory triggers. “The more we understand what overwhelms or calms us, the better we can regulate our emotions and energy.”

Image 1: iStock

When to seek help, and where to go in South Africa

If these changes aren’t enough or if you’ve previously battled SAD or severe depression, it’s important to reach out early, before symptoms worsen. You’re not weak or overreacting; this is real and manageable with support.

Here’s where you can find help 24/7:

• Netcare Akeso Crisis Line: 0861 435 787

• SADAG (South African Depression and Anxiety Group): 0800 205 026 or 011 234 4837

• Appointments & info: www.akeso.co.za

Listen to your body this season

Winter isn’t just a season; it’s a full-body experience that changes how we interact with the world. If you’re feeling slower, sadder, or more stressed, it doesn’t mean you’re broken. It means your body and mind are responding to the shift.

With a little awareness and a lot of kindness, you can get through this season feeling stronger and more in tune with yourself.

Also read: June Is Men’s Mental Health Month – And South Africa Can’t Afford to Stay Silent

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Source: Netcare.co.za

Featured Image: Crunchbase