Do you ever feel like the winter is just too much for you to handle? Do you have less energy and are having trouble concentrating during the darker months? You might suffer from Seasonal affective disorder (SAD).
The lack of sunlight during Germany’s long winters, with short days and often cloudy skies, can disrupt our body’s natural circadian rhythm, leading to chemical imbalances in the brain. This lack of sunlight can lower serotonin levels and reduce vitamin D production, both of which are linked to mood regulation.
For South Africans living in Germany, adjusting to the darker winters can be especially challenging. The contrast in daylight hours between South Africa’s sun-rich environment and Germany’s winter can impact mental well-being, leading to feelings of isolation, sadness, or even depression.
Seasonal affective disorder (SAD) is a type of depression that’s related to changes in seasons. The symptoms may include feeling sad, down and listless. Many also report losing interest in activities they once enjoyed, feeling sluggish, sleeping too much, having carbohydrate cravings, difficulty concentrating and a feeling of hopelessness.
Managing SAD
While SAD can feel overwhelming, there are effective strategies to cope with the condition. The best therapy would of course be to spend time with loved ones somewhere sunny.
When this is not possible, you can try some of these tips to help manage symptoms:
Light Therapy
Since the lack of sunlight is a key factor, light therapy has proven effective. Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood.
You can read here more about buying the correct equipment
Exercise Regularly
Physical activity can increase serotonin and endorphin levels, improving mood. Even light exercise, such as walking or yoga, can make a big difference.
Eat Well and Stay Hydrated
A balanced diet rich in vitamin D (from foods like fish, eggs, or fortified products) and regular hydration can support your mental and physical health.
According to Livingstrong, Vitamin D deficiency may cause – Muscle aches and weakness, Tiredness and chronic fatigue, Inflammation, Insomnia, Depression, Anxiety and an increased frequency of colds and infections
Get Outside
The aim is to get as much natural sunlight as possible. Even on cloudy days, spending time outdoors can provide some exposure to natural light. Walking or spending time in parks can help boost your mood.
Maintain a Routine
A structured daily schedule, including set wake-up times and meal times, can help regulate your body’s internal clock.
Stay Connected
Social isolation can make symptoms of SAD worse. Stay in touch with friends and family, especially those who can relate to the challenges of living in Germany during the winter months. Joining local groups like the South Africans in Germany Facebook group can help you feel more connected.
🔴 If symptoms of SAD are severe or persistent, consider speaking to a doctor or mental health professional. Cognitive-behavioral therapy (CBT) and medications like antidepressants are often helpful for managing the condition.
Talk therapy, particularly cognitive behaviour therapy (CBT), can effectively treat SAD.
Selective serotonin reuptake inhibitors (SSRIs) are the type of antidepressant most commonly used to treat SAD
Disclaimer:
We are not a medical professional, and cannot give medical advice.
This post is merely to raise awareness about SAD. More information can be found on the Mayoclinic website or WebMD
Sunshine comparison
According to the South African Department of Energy, “Most areas in South Africa average more than 2 500 hours of sunshine per year”
Pretoria:
- The average sunshine hours per year for Pretoria is 3254 hours (of a possible 4383) with an average of 8:54 of sunlight per day.
- It is sunny 74.2% of daylight hours. The remaining 25.8% of daylight hours are likely cloudy or with shade, haze or low sun intensity.
- At midday the sun is on average 63.7° above the horizon at Pretoria.
Stuttgart, Germany
- There is an average of 1776 hours of sunlight per year (of a possible 4383) with an average of 4:51 of sunlight per day.
- It is sunny 40.5% of daylight hours. The remaining 59.5% of daylight hours are likely cloudy or with shade, haze or low sun intensity.
- At midday, the sun is on average 41.6° above the horizon at Stuttgart.
Support for South Africans Living in Germany
If you’re struggling with SAD, know that you’re not alone. Many South Africans living in Germany face the same challenges as they adjust to the long, dark winters. Reaching out for support can be the first step towards feeling better.
Consider joining online support groups or communities where others share experiences and tips for coping. The South Africans in Germany Facebook group is a great place to connect with others who understand the unique challenges of life in Germany.
Remember, taking care of your mental health is just as important as your physical health. If you are experiencing symptoms of SAD, don’t hesitate to reach out to a healthcare professional for advice and support.
Some inspiration
There is a lovely YouTube video to inspire you for the darker winters
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Mental health support
Moving can be such an exciting experience, but leaving your familiar surroundings and support networks behind can also be quite unnerving and stressful.It is very important to find or set up your support structures as soon as possible.Try to keep in contact with your mental health care professionals in South Africa, at least in the transition period. Most will offer online sessions.Make sure you have enough medication with you for at least three months before moving to Germany.As soon as you are settled in, find a mental health care professional in Germany. Waiting times can be very long so the sooner you find someone the better. We do have medical professionals, with a South African background, listed on our website. See the links below.Make sure you get your medication prescriptions as soon as possible. Finding a doctor can be challenging, especially if you are looking for an English-speaking doctor. The following websites can help in your search. Jameda Med kolleg Doctolib – can also book your appointment here Therapyroute – Find Psychotherapists, Counsellors, Psychologists, Psychiatrists, Psychoanalysts, Mental Health Clinics, etc. near you. Therapie.de – Search by location and language We suggest you contact every practice close to you and see where to get the earliest appointment. 💊 Need Advice on Medication in Germany?If you have questions about the medication available in Germany, check out our Contact a Pharmacist service on our website. You can send your questions directly to a South African pharmacist working in Germany. Getting an appointment/help faster You may face long waiting times if you are on public medical aid in Germany. This is because a practice must pay large sums to get a “Kassensitz” license to be allowed to bill the public health system. It is easier to get an appointment when you are on private medical aid. Some suggestions on how to get an appointment faster: Go to your house doctor (Hausartz) and get a referral to a specialist (Facharzt) Ask that he add a “Dringlichkeitscode” Call 116117, they will ask for this code to organise an appointment with a specialist. You can also do it online When you use this service, you cannot choose the specialist Where to find help Telefonseelsorge Hotline Germany Suicide Hotline 0 800 181 0771 Caritas TelefonSeelsorge Berlin und Brandenburg Deutsche Gesellschaft für Suizidprävention Search for Zentrum für Psychiatrie Expat Therapist in Germany BetterHelp Instahelp – Psychologische Beratung Online TeleClinic online Arzt Trova Health – A digital health and wellness company created specifically for expats, providing mental health and remote care services worldwide. Loniness Network – Loneliness Network Germany (KNE) addresses the causes and consequences of loneliness and promotes the development and exchange of knowledge on possible prevention and intervention measures in Germany. Listed on our website Apps In today’s fast-paced world, maintaining mental health is crucial. Apps can help you take proactive steps towards a healthier mind. For example, some apps can offer guided meditations and soothing sounds to reduce stress and improve sleep. You also get apps that connect you with licensed therapists for online counselling, and apps that track your emotional health and offer insights. Here are some suggestions: Sanvello On-demand help for stress, anxiety and depression Wysa – Everyday Mental Health Hey Happy Tips Chat with friends and family at least twice a week, make fixed appointments if needed Deep breathing techniques Colouring in Have a gratitude list Have a list of things you can do that cheer you up and take your mind off things Exercise is excellent to help fight depression and anxiety. Get out in nature as often as possible Sunshine If you are so inclined, religious support groups and prayer Resources on the web Mental Health in Germany – Expatica Headroom – Online Mental Well-Being Platform in South Africa. They offer online sessions Support from fellow South Africans Ladies Table – South African Ladies in Germany Facebook Group We have a support group on our website, you need to be a member to use it, membership is free We have a Whatsapp group that you can join. To join the Whatsapp group please see the links on our Facebook page, or you can contact us via email Vocabulary Downloadable file with English and German Terms – Mental health

Weather in Germany
German Climate Germany’s climate is temperate and marine, with cold, cloudy winters and warm summers and in the south occasional warm föhn wind. The greater part of Germany lies in the cool/temperate climatic zone in which humid westerly winds predominate. In the northwest and the north, the climate is oceanic and rain falls all year round. Winters here are relatively mild and summers comparatively cool.In the east, the climate shows clear continental features; winters can be very cold for long periods, and summers can become very warm. Dry periods are often recorded. In the centre and the south, there is a transitional climate that may be predominantly oceanic or continental, according to the general weather situation. Winters are cool and summers warm, though maximum temperatures can exceed 30 °C for several days in a row during heat waves. The warmest regions of Germany can be found in the southwest.Here summers can be hot with many days exceeding 30 °C. Weather atlas gives a good overview of the climate per month Another good source of information by Region/Town is the Climatemps website. Here is an example of the weather data they have for Stuttgart Current weather conditions BERLIN WEATHER STUTTGART WEATHER FELDBERG WEATHER Towns with the most sunshine Freiburg and Chemnitz are known as the towns with the most sunshine hours in Germany.Looking for other sunny cities in Germany? You can see a comparison here. When you don’t feel yourself during the darker months, you might suffer from Seasonal affective disorder Warmest cities in Germany Frankfurt is the warmest city in the summer.The city with the highest average temperature for 2019 was Köln-Stammheim. Offenbach am Main is also on the list.Rostock is the coldest on average. Most Rainfall per city Halle / Saale has the least rainfall. It also seldom rains in Erfurt, Berlin and Magdeburg – they still have little sunshine (3.8 to 4.4 hours/day).According to Bild, A lot of rain falls in Oldenburg (1072 milliliters), Remscheid (942), Essen (931), Solingen (896) and Wuppertal (866).This means that North Rhine-Westphalia is not only one of the regions with the poorest sunshine but also one of the rainiest regions. Where to find the most Snow The snowiest location in Germany is the Zugspitze, standing at an elevation of 3,000 meters. While snow is most common in mountainous regions, lower-lying areas also experience snowfall, though less frequently. The heaviest snowfall typically occurs in January and February. Types of weather conditions Precipitation refers to any form of atmospheric moisture that falls to the Earth’s surface. There are various types of precipitation that can occur depending on the temperature and atmospheric conditions in a particular region. The most common types of precipitation include rain, snow, sleet, and hail. To read more about the difference between Graupel, Freezing rain, Sleet and snow, have a look on this page from NJ. der Regen Rain Rain occurs when liquid water droplets in the air combine and become heavy enough to fall to the ground der Hagel Hail Hail is formed when strong updrafts carry water droplets high into the atmosphere where they freeze and are repeatedly cycled through rising and falling air currents, forming layers of ice. der Dauerregen Constant or persistent rain The US National Weather Service has a good explanation of the different types of rainIn Central Europe one speaks of continuous rain when it continues with uninterrupted rainfall and a severity of more than 0.5 millimeters of precipitation per hour for a period of at least six hours. der Sprühregen or der Nieselregen Drizzle Fairly uniform precipitation composed exclusively of fine drops very close together. Drizzle appears to float while following air currents, but unlike fog droplets, it falls to the ground. Quite often fog and drizzle occur together. der Graupel / Graupel Also known as snow pellets.Graupel forms when snowflakes are coated with a layer of ice. Graupel is typically white and opaque. der Eisregen Freezing rain Raindrops becomes supercooled and freeze upon impact with any surface. This results in ice that can accumulate.Freezing rain occurs when the layer of freezing air is so thin that the raindrops do not have enough time to freeze before reaching the ground. Instead, the water freezes on contact with the surface, creating a coating of ice on whatever the raindrops contact. der Schneeregen Sleet Sleet is simply frozen raindrops and occurs when the layer of freezing air along the surface is thicker. This causes the raindrops to freeze before reaching the ground.Sleet occurs mainly just before snowfall and looks like hoarfrost droplets. In contrast to snow, sleet grains are easily breakable. Often these break when they hit the ground. der Schnee Snow Snow occurs when the temperature is cold enough for water vapor to freeze into ice crystals in the air. Snow is solid precipitation that falls from the sky in the form of ice crystals. The ice crystals look like six-pointed stars, needles, columns or plates. der Nebel Fog In the meteorological glossary fog is defined as ‘obscurity in the surface layers of the atmosphere, which is caused by a suspension of water droplets. By international agreement (particularly for aviation purposes) fog is the name given to resulting visibility less than 1 km. However, in forecasts for the public, this generally refers to visibility less than 180 m. Some also say that Fog is a cloud that reaches ground level (rolls in) Der Dunst Mist Mist is defined as ‘when there is such obscurity and the associated visibility is equal to or exceeds 1000 m.’ Like fog, mist is still the result of the suspension of water droplets, but simply at a lower density. Mist typically is quicker to dissipate and can rapidly disappear with even slight winds, it’s also what you see when you can see your breath on a cold day. Some also say that mist forms on the ground (rises) der Eisnebel Freezing fog The fog forms when the temps at the surface are below freezing.The accumulation will usually be horizontal due to the wind. This type of fog can occur when cold air
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