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.