We’ve previously written about maintaining mental health and self-care during the winter months, and in light of that, we decided to chat with Sheryl Rahme from Changes. As we recently celebrated Women’s Day which is a day to honour the resilience of women across South Africa. Recognizing that the challenges of winter aren’t over yet. The shorter days and colder weather do more than just make you bundle up; they can also bring feelings of isolation, stress, and even depression, making this draw toward the end of season particularly taxing on your emotions.

After a day that celebrates the strength and contributions of women, it’s important to acknowledge that the pressures women face don’t disappear with recognition, especially as winter lingers on and all the practicality of day to day survival remains. The lack of sunlight disrupts sleep and mood, and the tendency to stay indoors can deepen feelings of loneliness. For women balancing the demands of children, relationships, home, work, and everything else, winter can still be an especially tough period.

But remember, you’re not alone in navigating the emotional ups and downs of this season. We understand the unique mental health challenges women face, especially as winter wears on, and we’re here to offer the support and guidance you need to get through it and prepare yourself for the months ahead, both emotionally and physically.

Practical Tips for Maintaining Your Mental Health

Mindfulness and Meditation

Mindfulness and meditation have become the go-to advice in every wellness article out there, but let’s be real, just knowing you should do it doesn’t mean you actually will. So, how do you make it a part of your day without it feeling like another chore on your endless to-do list? 

Start small and integrate it into things you’re already doing. Instead of trying to carve out an extra 20 minutes in your busy day, start by practising mindful breathing while you’re waiting for your coffee to brew or your computer to boot up. Simply focus on your breath, inhale slowly, hold for a moment, and then exhale just as slowly. Do this a few times, and you’ll feel a little more centred, even if just for a moment.

Another practical way to weave mindfulness into your daily routine is by being fully present in the mundane tasks you usually rush through. Washing dishes? Instead of mentally planning your next move, focus on the sensation of the water, the texture of the soap, and the rhythm of your movements. 

Stuck in traffic? Tune into what’s happening around you: the sounds, the colours, even your own breathing. These moments are perfect opportunities to ground yourself without having to “find time” for meditation. By integrating mindfulness into what you’re already doing, you turn ordinary moments into small pockets of peace that can help you manage stress and anxiety throughout your day, especially when the winter blues start to creep in.

Mindfulness and meditation aren’t just article buzzwords, they are very practical tools you can apply into your daily life to help manage stress and anxiety, especially during those tough winter months. Here’s how to get started:

Focused Breathing

Learning how to actually breathe is crucial—seriously, most of us are so caught up in the chaos of life that we’re practically holding our breath half the time, surviving on shallow gasps. It’s no wonder we’re stressed. Instead of hours of therapy, something as simple as focused breathing can work wonders.

This technique is as easy as it gets, but the impact is huge. Find a few minutes each day to just sit comfortably, close your eyes, and actually pay attention to your breath. Inhale slowly, letting the air fill your lungs completely, then exhale just as slowly. Feel each breath, notice the rise and fall of your chest. Do this a few times, and you’ll start to feel your mind calm down and your stress levels drop. It’s like hitting the reset button on your brain, and it only takes a couple of minutes. It’s a small practice with a big payoff, especially when life feels overwhelming.

Body Scanning

Another technique worth trying is the body scan. It’s as easy as tuning into the sensations in your body, from head to toe. Whether you’re sitting or lying down, direct your attention to each part of your body, starting with your feet and working your way up. Notice what you feel—whether it’s tension, warmth, or relaxation—without judging any of it. This practice helps you release physical tension and brings a sense of calm.

Mindful Moments

Mindfulness isn’t just something you do on a yoga mat; you can work it into your everyday life. The next time you’re having your morning coffee or taking a walk, really focus on the experience. Notice the sounds, smells, and textures around you. This kind of attention keeps you grounded in the present, helping to short-circuit automatic stress responses.

Practical Cognitive-Behavioral Techniques That Work

Cognitive-behavioural techniques (CBT) are like a mental toolbox you can dip into whenever you need to manage and reshape your thought patterns—even if you’re not in therapy. Here are a few strategies that can make a real difference:

Behavioural Activation

This technique is all about getting you moving, especially when you’re feeling low. It’s simple: schedule activities that bring you joy or a sense of accomplishment. Think about going for a walk, meeting up with a friend for coffee, or diving into a hobby you love. When you’re anxious or depressed, these are the very things you tend to avoid, but engaging in them can break the cycle of inactivity and negative thinking. Even small steps toward positive action can boost your mood and help shift your mental outlook.

Cognitive Restructuring

This is where you take a closer look at the negative thoughts swirling in your head and start challenging them. Say you catch yourself thinking, “I’m not good enough.” Instead of letting that thought take root, examine the evidence. Ask yourself, is this really true? Often, you’ll find those negative thoughts are exaggerated or just plain wrong. Reframe them into something more positive or neutral, like “I am capable and have succeeded in many areas.” This shift in perspective can reduce the impact of negative thoughts on your mood and behaviour, helping you break free from the cycle of negativity that can lead to hopelessness or anxiety.

Relaxation Techniques

These are your go-to strategies for managing stress and staying calm. Techniques like deep breathing, progressive muscle relaxation, or visualisation can be done anywhere, anytime no special equipment needed. For instance, deep breathing exercises can be a lifesaver in moments of acute stress, slowing your heart rate and bringing your focus back to the present. Regularly practising these techniques can help you build a stronger sense of control over your emotions, leading to a more balanced and resilient mental state.

When to Seek Professional Help

While self-help strategies like mindfulness, meditation, and cognitive-behavioural techniques can be powerful tools for managing daily mental health challenges, there are times when professional help is crucial. If you’re finding that feelings of depression, anxiety, or hopelessness just won’t go away, or if you’re noticing significant changes in your mood, appetite, or energy levels, it might be time to reach out for support.

Another red flag is if you’re increasingly turning to substances like alcohol, drugs, or even prescription medications to cope. While it might feel like a quick fix at the moment, substance use can actually make mental health issues worse and can lead to a cycle that’s tough to break without expert help.

We know that women face unique challenges, especially during the winter months when mental health can and frequently do intensify. Whether it’s the added stress of juggling multiple roles or the increased risk of turning to substances as a way to cope, it’s important to recognize when these issues start to spiral. Our comprehensive support services are designed to address both mental health and substance use issues, giving you the tools and guidance you need to regain control of your life.

Winter doesn’t have to be a time of struggle. 

Sometimes, you’ve got to fake it till you make it, shifting from a negative outlook to a more positive one, even when it feels impossible. By consciously choosing to focus on the good no matter how small, you can start to rewire your brain to see opportunities instead of obstacles. Adopting an attitude of gratitude is key here; when you make a habit of recognising and appreciating the positives in your life, you can transform even the darkest winter days into a time of growth and resilience.

With the right support and strategies, you can protect and even improve your mental health during these colder months. At Changes, we’re committed to helping women in Johannesburg and across South Africa achieve lasting mental wellness. Don’t hesitate to reach out to us today to learn more about how we can support you on your journey to recovery and well-being.

As we start to emerge from winter’s grip and the days slowly get longer, it’s the perfect time to focus on your mental health. The transition out of winter is a great opportunity to shed the emotional weight that colder months can bring and to set yourself up for a healthier, more balanced season ahead. Even as the temperatures rise, the challenges of everyday life don’t just melt away, so taking care of your mental well-being remains crucial. By focusing on your mental health now, you can build resilience, boost your mood, and enter the warmer months with a renewed sense of energy and clarity.

Changes Rehab in Johannesburg is a centre dedicated to helping people overcome challenges in their lives from mental health to substance use disorders. The centre is part of the We Do Recover group of rehab centres in Johannesburg and across South Africa.

• Address: 216 Weltevreden Rd, Northcliff, Johannesburg, 2115
• Phone: 081 444 7000

About Sheryl Rahme

Sheryl, founder and director of Changes and Head of Treatment for Primary Care, has been a pioneer in addiction and mental health treatment since 1984, creating South Africa’s First Step Drug and Alcohol Outpatient Programme, and later expanding to inpatient care, drawing on her 23 years of stable recovery and working with human beings needing a helping hand.