12 Jun 2025

Do you feel more tired, withdrawn, or low during the winter months? You might be experiencing more than just a seasonal slump. Experts refer to it as Seasonal Affective Disorder (SAD), a form of depression linked to seasonal changes.

Dr Lebogang Sebekedi, a Lifestyle Medicine Practitioner and Health Educator who works with clients in both Botswana and South Africa, describes SAD as a psychological condition in which individuals commonly experience depressive symptoms during winter months, symptoms that often lift in the spring or summer. However, he notes that for some, these effects can still manifest even during the warmer seasons.

“What we’re seeing is that reduced sunlight during winter months lowers serotonin levels, a neurotransmitter responsible for regulating mood,” said Dr Sebekedi.

He added that the lack of sunlight also increases melatonin production, a hormone triggered by darkness that causes drowsiness.

“This explains the low energy, fatigue, and the tendency to oversleep often seen in people with SAD,” he explained.

Additional symptoms include overeating, irritability, feelings of hopelessness, and most notably, difficulty concentrating. But beyond SAD, Dr Sebekedi warned that winter can generally trigger low moods, anxiety, or isolation in many individuals.

“People often dismiss their symptoms as just the ‘winter blues,’ but persistent changes in mood shouldn’t be ignored. It’s always better to seek a proper diagnosis from a qualified mental health professional,” he advised.

The good news? SAD is manageable once it’s identified.

“I highly recommend regular exercise, and spending time outdoors to get sunlight exposure, which helps the body produce vitamin D, a key player in serotonin activity,” said Dr Sebekedi. 

He also suggested limiting alcohol intake, as it acts as a depressant, and emphasised the importance of maintaining strong social connections. Another effective treatment, he noted, is Cognitive Behavioural Therapy (CBT), a form of psychotherapy tailored to help individuals with SAD reframe negative thoughts and develop healthier coping strategies.

“Eat well too,” he advised. “Foods rich in antioxidants can be great mood boosters.”

As Botswana settles into the winter season, Dr Sebekedi encourages everyone to pay closer attention to their bodies and mental health. ENDS