Embrace the Chill: How to Navigate Japanese Winter Blues as a South African Expat

Dec 12

As a South African expat in Japan, adjusting to the long, cold winter months can feel like stepping into a completely different world. Japan’s winters are much colder and darker compared to the warm, sunny seasons you're used to back home. With temperatures often dipping below freezing, and daylight hours significantly shorter, it’s easy to fall victim to the winter blues. But with some careful planning and self-care, you can make the most of the chilly season and keep your spirits high.

Here are some essential tips for surviving—and thriving—during Japan’s winter months:

1. Maximize Sunlight Exposure

One of the biggest challenges of winter in Japan is the lack of sunlight. In regions like Tokyo, the sun sets as early as 4:30 PM, and daylight hours can feel scarce. Coming from sunny South Africa, this can be a significant adjustment.

Spend Time Outdoors: Whenever the sun does come out, make it a priority to get outside. A quick walk during your lunch break or a coffee run can give you some much-needed exposure to natural light, even if it's brief.
Enjoy Winter Festivals: Japan’s winter festivals, like the Sapporo Snow Festival, are a great opportunity to enjoy daylight and appreciate the season in a fun way.

2. Boost Your Vitamin D Intake

With the sun hiding for much of the season, getting enough Vitamin D can become challenging. Vitamin D is crucial for maintaining a healthy immune system and regulating mood, and a lack of it can contribute to feelings of fatigue and depression, commonly associated with the winter blues.

Take Vitamin D Supplements: If you’re not getting enough sunlight, consider taking Vitamin D supplements. It's an easy way to ensure you're getting the nutrients your body needs.
Eat Vitamin D-Rich Foods: Include foods like fatty fish (salmon, mackerel), fortified cereals, eggs, and mushrooms in your diet. These can help support your immune system and improve your mood.

3. Light Therapy

In Japan, many expats use light therapy to cope with the lack of natural sunlight. Light therapy lamps simulate natural sunlight and help reduce the effects of Seasonal Affective Disorder (SAD). These lamps are especially helpful in the mornings to help regulate your circadian rhythm and improve energy levels.

Invest in a Light Therapy Lamp: You can easily find these lamps online, or in stores like Don Quijote or IKEA Japan. They’re a great way to boost your mood during the dreary winter months.

4. Stay Active

It’s tempting to hibernate indoors during the cold months, but staying active is one of the best ways to fight off winter fatigue and the winter blues.

Join a Winter Sport: Japan is famous for its ski resorts and snowboarding. If you’re in a region that experiences snow, try your hand at winter sports for a fun way to stay active and embrace the season.
Indoor Exercises: If you’re not into winter sports, there are plenty of ways to stay fit indoors. Yoga, Pilates, or even a home workout routine can help lift your spirits.
Take Walks: Don’t underestimate the power of a simple walk outside. Walking helps to clear your mind and keeps your body moving, which can improve both your physical and mental well-being.

5. Create a Cozy Environment

In Japan, many homes and apartments aren’t well-insulated, so it can get pretty cold indoors. Creating a warm, comfortable space will help make winter more bearable.

Invest in Heating: Many Japanese homes rely on portable heaters or air-conditioning units for warmth. Consider using electric space heaters or kotatsu (heated tables) for added coziness.
Use Warm Bedding: Invest in extra blankets, a heated mattress pad, or an electric blanket to stay warm at night. Layering your bedding will help you stay comfortable during the cold nights.

6. Embrace Comfort Food and Drinks

Winter in Japan means plenty of delicious, warming foods and drinks. Whether it’s a hot bowl of ramen or nabe (Japanese hot pot), these comforting dishes will not only nourish your body but also help lift your mood.

Try Nabe: This communal hot pot dish is perfect for cold winter nights. It’s filled with vegetables, meat, tofu, and fish, all cooked together in a savory broth.
Indulge in Seasonal Sweets: Japan’s winter season brings plenty of seasonal treats. Try chestnut-flavored sweets, warm matcha lattes, or mochi for a sweet boost.
Winter Drinks: Try amazake (a sweet, non-alcoholic rice drink), hot sake (for those who drink alcohol), or matcha lattes for a warming and energizing boost. Canned coffee from vending machines is another popular option to keep you going throughout the day.
Seasonal Flavors: Keep an eye out for limited-edition snacks and drinks available during the winter season. From sweet potato-flavored KitKats to chestnut-flavored cookies, Japan’s winter treats are an adventure in themselves!

7. Socialize and Stay Connected

Winter can sometimes lead to feelings of isolation, especially when it’s too cold to get outside. Combat these feelings by staying socially active.

Get Together with Friends: Winter is the perfect time for indoor gatherings with friends. Host a hot pot dinner or movie night to stay connected and enjoy the season together.
Reach Out to Family and Friends Back Home: If you’re feeling homesick, video calls and messages from friends and family back home can provide a comforting connection to the sunny, warmer days of South Africa.

8. Pamper Yourself with Onsen Visits

No winter in Japan is complete without experiencing a relaxing soak in an onsen (hot spring). Whether you visit a local hot spring or an onsen resort, it’s the perfect way to relax and re-energize during the cold months. Some onsens even offer outdoor baths with a view of snow-covered landscapes, making for a magical winter experience.

9. Practice Mindfulness and Self-Care

Winter can sometimes be overwhelming, especially with the lack of sunlight and long, cold days. Taking time for yourself can help manage stress and keep your mental health in check.

Meditation and Relaxation: Incorporating mindfulness practices like meditation or deep breathing exercises can help you relax and focus on the positives during the colder months.
Treat Yourself to Some Comfort: Whether it’s a cozy blanket, a hot drink, or a visit to a spa, give yourself the care and attention you deserve during the winter.

Conclusion

Navigating the Japanese winter as a South African expat doesn’t have to be daunting. With some simple adjustments—maximizing sunlight exposure, boosting your Vitamin D intake, staying active, and creating a cozy home environment—you can not only survive but thrive through the cold months. Embrace the season, enjoy winter foods and activities, and remember that spring is just around the corner!

Gear up, enjoy the winter fun, and stay warm with Japan’s delicious seasonal treats and cozy comforts!

Bakary Ramatou