Many Africans abroad notice their mood changes as winter approaches. Mornings are dark, the sun sets in the afternoon and grey skies can last for weeks. Some people feel tired, unmotivated and low throughout the season. For some, this becomes seasonal affective disorder (SAD), a type of depression linked to seasons.
This guide provides general information. If you’re struggling, please speak to a doctor or mental health professional.
What Is Seasonal Affective Disorder?
SAD is a type of depression that follows a seasonal pattern, usually starting in autumn or winter and improving in spring and summer. Reduced sunlight is thought to affect the body’s internal clock, mood-related chemicals and sleep patterns. The NHS provides an overview on its seasonal affective disorder page.
Why Africans Abroad May Feel It Strongly
Many Africans grew up with consistent sunlight and roughly equal day lengths all year. Moving to countries with dramatic seasonal changes can be a big adjustment. Combined with loneliness, work stress and family pressure, winter can hit hard.
Common Symptoms
- Persistent low mood
- Loss of interest in activities you usually enjoy
- Feeling tired or sleeping more than usual
- Difficulty concentrating
- Increased appetite, especially for carbohydrates
- Withdrawing from friends and family
- Feelings of hopelessness or worthlessness
Symptoms vary. If they affect your daily life, seek help.
Practical Coping Strategies
Get daylight. Spend time outside during daylight hours, even on cloudy days. A lunchtime walk can help.
Brighten your environment. Open curtains, sit near windows and use bright lighting at home.
Consider light therapy. Some people use light boxes that mimic natural daylight. Speak to a health professional first, especially if you have eye conditions or take certain medications.
Stay active. Regular exercise supports mood. Indoor workouts, dancing and gym classes all count.
Keep a routine. Regular sleep and wake times help regulate your body clock.
Eat balanced meals. Include fruits, vegetables, protein and whole grains, and avoid relying on sugary comfort foods.
Stay connected. Plan regular social activities, even small ones like calls or coffee with friends.
Plan something to look forward to. Events, trips or projects give winter months purpose.
Vitamin D
Low vitamin D is common in winter, especially for people with darker skin. While vitamin D isn’t a treatment for depression on its own, health authorities in several countries recommend considering supplements in winter. Ask a pharmacist or doctor about appropriate doses.
Professional Treatment
If symptoms are significant, doctors may recommend talking therapies, light therapy or medication. Treatment works for many people. Don’t wait until spring to seek help.
Breaking the Stigma
In many African communities, depression is misunderstood or dismissed as weakness, lack of faith or ungratefulness. Seasonal depression is a recognised health condition. Seeking support is a responsible, courageous choice.
Support Others
If a friend or family member seems withdrawn during winter, check in. A simple call or invitation can make a difference.
Prepare Before Winter Arrives
If you’ve struggled in previous winters, plan ahead. Book activities, arrange regular meetups with friends, set up your exercise routine and speak to your doctor early in autumn. Preparing before symptoms start can make the season much easier.
When It’s Urgent
If you have thoughts of harming yourself or feel you can’t cope, contact emergency services or a crisis helpline immediately. You deserve support right away.
Taking a winter holiday somewhere sunny, if affordable, can also give welcome relief.
Even a long weekend in brighter weather can help.
Final Thoughts
Dark winters can affect anyone, especially people used to year-round sunshine. Get daylight, stay active, keep routines, stay connected and seek professional help if needed. Spring always comes, and with the right support, winter can be manageable.