The Painted By Esther Bold Blush Look  

Popularised by Nigerian-born, London-based make-up artist Ngozi Edeme, better known online as Painted By Esther, this trend is best described as ‘intentional blush blindness’, with blusher becoming the focal point of the whole look. 

You’ll need a liquid blusher, two similar shades of powder blusher, bronzer for warmth and setting powder to lock everything in. 

Start by adding bronzer to your temples, then apply liquid blusher to the apples of the cheeks, sweeping it towards the under-eye area. Layer the lighter powder blusher on the inner cheeks and deeper shade on the outer cheeks, blending the two together for a soft, seamless gradient. 

@vanessa.zinoMy version of the painted by Esther blush look 😍💕 I know it’s not nearly as much blush as she uses but it still looks pretty good♬ original sound – vanessa.zino

MAC Sunstruck Radient Bronzing Powder R820

Foschini All Woman Blush Trio R99.00

Revlon Illuminance Gel Serum Blush R249.95  

Sophia Sinot x Zara Larsson Tour Looks 

The mastermind behind singer Zara Larsson’s gorgeous looks is Dutch make-up artist Sophia Sinot. They channel the bright, fun, nostalgic make-up of the Y2K era, with a modern twist. 

You’ll need an eye primer, colourful eyeshadow, liquid eyeliner and rhinestones to match your chosen shade. Start with the primer, then add a frosty highlight beneath the brow arch before applying your main eyeshadow colour across the lids. Finish with winged eyeliner, false lashes and strategically placed rhinestones around your eyes, on your brows and cheeks for a bold, festival-ready finish. 

@sophiasinot riga show tonight ✨✨✨✨✨ #zaralarsson #sophiasinot #zaralarssontour #midnightsun #makeuptransition ♬ Stateside + Zara Larsson – PinkPantheress

NYX Ultimate I Know That’s Bright 16 Shadow Palette R499.95 

MAC Prep + Prime 24-Hour Extend Eye Base: R530.00 

Rimmel Wonder’Ink Precision Eyeliner Pen R179.95 

Rihanna’s Oyster Met Gala Look 

Widely regarded as the Queen of the Met, Rihanna’s standout look featured molten gold and bronze make-up created by her long-time make-up artist, Hector Espinal. 

You’ll need brown and gold eyeshadow, gold or bronze highlighter and face gems. 

Apply warm brown shadow across your lids, add gold shimmer to the centre and lower lash line, then finish with highlighter on the brow bone, cheekbones, nose and cupid’s bow for a radiant finish. Place face gems on the outer corners of the eyes. 

This is a look that catches the light from every angle, proving that all it takes is a little shimmer to create a statement worthy of fashion’s biggest night. 

@varietymagazine Rihanna breaks down her #MetGala ♬ original sound – Variety

Illumin-ate Curved Highlighter in Gold, The FIX R85.00 

Catrice The Dark Cocoa Eyeshadow Palette R149.95  

Euphoria’s Maddie Inspired ’90s Make-up 

If there is one TV series that consistently shifts make-up trends with ease, it’s HBO’s Euphoria. Love it or hate it, one of the show’s greatest strengths is its make-up, thanks to the creative artistry of Donni Davy. 

And the look that the internet continues to obsess over is the double-wing eyeliner worn by Maddie Perez. 

You’ll need a liquid eyeliner, brown eyeshadow palette and a dark-brown eyeliner pencil.  

Blend brown eyeshadow across the lids, add a touch of beige beneath the eyes, then create the signature double wing by extending lines from both the upper and lower lash lines. Finish with brown lipliner for a modern, cool-girl look. 

@marssoro #maddyperez #euphoria ♬ angel – Kali Uchis

Catrice The Pure Nude Eyeshadow Palette R149.95 

Maybelline Lifter Liner R130.95 

Revlon ColorStay Ultra Precise Line Liquid Liner R229.95 

Click here for more beauty finds

Think you can ace one of these looks? 

Send us a photo (clubx@tfg.co.za), and you’ll stand a chance to win a TFG voucher to the value of R500. Ts&Cs apply. 

Products available at Foschini stores (unless otherwise indicated) and online at Bash.com 

 Words: Lethabo Mncwnga  

Photography: Gallo/Getty Images, Shutterstock, Supplied, Gemini, ChatGPT Generated  

The post Maximalist looks that deserve a spot in your beauty routine   appeared first on TFG Media.

From long hours in traffic and at work to motherhood and simply trying to keep on top of things, the ebbs and flows of life are stressful – and that stress has a very real impact on your nervous system and hormones. Luckily, wellness experts at Sanctuary Wellness Spa are calling 2026 “the year of regulation, restoration and reconnection”, and according to Key Health Medical, health trends in South Africa are reflecting exactly that.

Rather than quick fixes and intense workouts, more of us are seeking sustainable, personalised routines that guarantee longevity and quality of life. Think slow-flow yoga, walking, pilates, light cycling and swimming. This is the art of soft fitness. 

What is soft fitness? 

Do more strength training. Do more cardio. High-intensity yields quicker results. Sound familiar? The sheer volume of advice from online fitness influencers can be confusing, but there is truth in it all – just in moderation. For many women, however, these approaches can add stress rather than relieve it.

Soft fitness sits on the other end of that spectrum. And no, it’s not training with feathers and pillows! It means moving with gentle intention, nurturing your body and mind without the buckets of sweat and sore muscles) that we’re taught is the way to go.

Take swimming: it engages almost every major muscle group in the body all at once, while also being enjoyable and relaxing. It delivers genuine joy and real results – you strength!

Julie Dermer, an instructor at SoulCycle, sums it up perfectly: “Between stress, busy schedules and hormonal shifts, low-intensity workouts are giving us the balance our bodies have been begging for. We’re tuning in to how our bodies feel and discovering that slower, mindful movement can deliver incredible results.”  

Hormone changes… being a woman 

Speaking of balancing the body, as women that is no small feat. We know how difficult it is to achieve, especially with age. Cortisol spikes, hormonal fluctuations, PCOS, perimenopause – these shifts are natural, but their impact is real: insomnia, moodiness, changes to our metabolism and weight gain.

Here’s what many don’t realise: high-intensity exercise can make it worse. According to experts at Rage Fitness: “Because older women already have high stress levels due to demanding careers and family obligations, high-intensity interval training (HIIT) increases cortisol. If your body feels like it’s under attack 24/7, it can create leptin resistance, leading to cravings and insulin resistance, which makes weight maintenance more difficult, as well as thyroid dysregulation that can slow the metabolism.”

This is just a hint of how important it is to understand which hormones certain exercises can either exacerbate or quell. Soft fitness works with your hormones, not against them. It aims to serve as a tool for feeling calm and recovered, with a better grip on your inner peace and emotional resilience.   

Living the soft life strong 

Women go through many cycles and shifts throughout their lives, and it’s rarely easy, fun or pretty. But it doesn’t have to be that way; there is more information now.

Dr Jaclyn Tolentino, lead physician at Love. Life reminds us that “nervous system regulation is moving from niche wellness language into the centre of women’s health conversations, and for very good reason.

Chronic stress doesn’t just live in our endless mental checklist; it has an impact on how we feel and how we function.” So do your own research, put yourself first and see how and what will work for your lifestyle and time. You deserve a soft life, you deserve fun, energy, light and loads of laughter. Join that salsa class, ride a bike around the neighborhood, join a Parkrun or walking group. The options are out there. All you need to do is choose them. 

Movements you can so  

Soft workouts that keep your body well-oiled, your mind at peace and your hormones happy 

• Yoga, barre or pilates: Great for improving flexibility, muscle mass and bone density, strengthening your core and improving posture – all while being slow, controlled and gentler on your joints. 
• Light cycling: Provides a low-impact cardiovascular workout that safely tones the body while reducing stress.
• Walking: Accessible and low impact, it promotes bone density and heart health. 
• Swimming: Combines low-impact aerobic exercise and rhythmic breathing, while releasing ‘feel-good’ hormones and reducing cortisol.
• Progressive muscular relaxation (PMR):According to Harvard Health,

“By learning how to relax your muscles, you will be able to use your body to dissipate stress.” You can practise PMR by alternating between tensing and releasing specific muscle groups in sequences. 

Fun fact 

Did you know that women are at a higher risk of bone-density loss and osteoporosis, especially after menopause? #Dontskiplegday 

Words: Thuveshine Govender
Photography: Shutterstock  

The post What is soft fitness? appeared first on TFG Media.

Now, for many women working in media, entrepreneurship and digital careers, work follows them everywhere – into bed, to Sunday lunch, onto school WhatsApp groups and even into date nights.
Today’s ‘always-on’ woman is not just a professional or boss babe. She’s constantly communicating, visible and performing emotional labour too. So, what happens to love when work never truly switches off? 

Pressure for presence  

For working women in South Africa, this reality is often amplified. Many are not only managing demanding jobs but also holding households together, dealing with extended family responsibilities, school committees, social groups and digital communities that operate 24/7.

Burnout in women today is no longer just occupational; it is relational and digital. According to well-known life coach and psychologist Dr Aria (Aria Campbell-Danesh), we are seeing women who are physically present in their relationships, but emotionally fragmented because their attention is constantly being pulled in multiple directions.

“Physical presence doesn’t guarantee emotional connection… Loneliness in relationships often happens when you’re together in body but not in spirit, when conversations stay surface-level, when you’re both scrolling on your phones [for work or leisure] instead of engaging, or when one person consistently seems mentally elsewhere,” he says.

In romantic relationships, this fragmentation can quietly erode intimacy. A partner may be sitting across from her at dinner, but her attention is divided – replying to work emails, liking social media content or thinking ahead to tomorrow’s deadlines. Presence becomes partial. Connection is interrupted.

As Dr Aria notes, many couples misinterpret this as emotional withdrawal. “It occurs when you feel like you can’t share your authentic thoughts or feelings without judgement, criticism or dismissal… When you’re doing activities together but not truly connecting – going through the motions of a relationship without the emotional intimacy.When you find yourself longing for deeper conversation, for genuine curiosity about each other, or for feeling truly seen and understood,” he explains.

“This type of loneliness can feel worse than being alone because it highlights the gap between what you have and what you’re hoping for in partnership. The solution isn’t necessarily more time together, but more intentional connection during the time you do share. Sometimes this requires an honest conversation about what’s missing and willingness from both people to show up more fully.” 

Chronic overload

The ‘always-on’ culture is especially pronounced in media, PR, marketing and content-driven industries, where visibility equals survival. For many women, the second ‘work shift’ begins the moment they log off professionally (if they ever do).
School WhatsApp groups require constant updates and participation. Birthday contributions must be tracked. Family logistics are coordinated in real time. Emotional labour becomes invisible admin.

According to the Centre for Mindful Relationships (CFMR) Counselling Group, women are often the default organisers of life. And organisation requires cognitive bandwidth. When that bandwidth is maxed out, there is very little left for emotional availability in romantic relationships.

“When you’re responsible for everyone else’s feelings and needs, your body goes into a kind of low-level survival mode. When there’s never a real break, your body stops trying to relax and you stop feeling like yourself. You might feel anxious or on edge, restless or snappy. Others might feel numb, disconnected or spaced out.” So what does this mean for love? Well, it doesn’t mean that love cannot survive. But it does mean it must evolve.

In my opinion, healthy relationships require a renegotiation of presence. We have to stop equating love with constant availability. Instead, we need intentional availability – moments where attention is fully given without fragmentation.
This might look like protected phone-free time, shared rituals that anchor connection (like morning coffee or evening walks), or simply the agreement that not every silence needs to be filled with productivity or updates. It also requires partners who understand that ‘rest’ for an always-on woman is not laziness; it’s a form of recovery.

As a woman, when I find that I have to perform productivity even in my relationship, desire and intimacy quickly fade. Intimate connection simply can’t thrive in a state of constant urgency. 

Protect your love life  

Create no-input zones in your day  

Designate small windows where nothing is consumed or responded to – no emails, no WhatsApps, no scrolling. Even 20-30 minutes of true mental silence helps your nervous system reset and makes emotional connection more accessible. 

Separate urgency from importance  

Not every notification is urgent, even if it feels that way. Ask: “Does this need me right now, or can it wait until I’m fully present?” This small pause helps reduce reactive living in relationships. 

Protect one daily connection ritual  

Whether it’s morning coffee, a 10-minute check-in after work or a bedtime chat, consistency matters more than duration. These rituals become anchors that protect intimacy from chaos. 

Stop performing productivity at home  

You don’t need to prove how busy you are to your partner. Constantly narrating workload or multitasking during quality time can unintentionally replace connection with admin.  

Share the mental load explicitly  

If you’re managing family, school groups or social logistics, don’t assume your partner sees it. Name it. Delegate it. Make invisible labour visible so it can be shared. 

Communicate your “always-on” reality clearly  

Help your partner understand your work rhythms and digital demands. When they understand the system you’re operating in, they’re less likely to misinterpret your fatigue as emotional distance.

Words: Chandre Emma Kippie
Illustration: Gallo/Getty Images  

The post The modern rules of romance appeared first on TFG Media.

Staying active is key to both physical health and one’s mental well-being, but finding ways to fit exercise into a busy life isn’t always easy. However, things are changing.  From wearable fitness tech to the rise of social sports and core-focused workouts, staying active has never been more diverse and accessible. Here are some of biggest fitness trends right now and how to incorporate them into your daily routine.  

Wear ‘n tear  

Wearable fitness technology is reshaping how approach exercise and how we track our health. From smartwatches and fitness bands to smart clothing. these accessories deliver real- time insights into metrics like heart rate, kilojoules burned and sleep patterns. Beyond the data, they’re also handy for personalised workout plans, nutrition guidance and social community features. 

Tip:

This is the easiest hack to build into your routine. Simply wear your device throughout the day to track movement, heart rate and activity levels, and use the fitness apps to set goals such as step counts, workout times or kilojoule targets. 

Keep it fit  

Functional fitness training revolves around exercises that replicate natural everyday movements, which helps improve your overall strength, balance and mobility. This trend has been growing in popularity across all ages and fitness levels, driven by focusing on practical intervention to help reduce the risk of injury. 

Tip:

Functional fitness requires no special equipment (although you can incorporate kettlebells, medicine balls and resistance bands). Start with simple exercises like squats, lunges, step-ups and push-ups, and plankvariations to strengthen your core, building fitness for everyday activities like climbing stairs, lifting objects, bending and carrying groceries.

The AI world  

Artificial intelligence and virtual reality are redefining fitness. AI fitness platforms provide personalised recommendations, while VR workouts make exercise more immersive and enjoyable. 

Tip:

Use AI platforms to create workout plans perfect for you, and to track your fitness level and progress. Investing in a VR headset is expensive, but may pay off in the long run as you might be more likely to enjoy exercise rather than seeing it as a daily chore. For a cheaper option, free-roam VR gaming arcades are popping up in SA’s cities – ostensibly for entertainment, but you reap the benefits of full-body movement while playing. 

Wellness awareness  

 As health consciousness grows, more people are turning to exercise as a way to support mental well-being – using physical activity to relieve stress, uplift your spirits and enhance emotional balance. While any form of exercise is a mood-booster, practices such as yoga, pilates or tai chi combine the benefits of physical activity with mindfulness, giving you double the benefit from a single session. 

Tip:

Both body and mind are strengthened through these gentle and accessible practices that improve balance, flexibility and strength, reduce stress and promote relaxation.  

Find a class in your area or look online if you want to do them at home. Simple breathing exercises, mindfulness and stretching (which can be done anywhere, anytime) also enhance mental clarity. 

Run, Forest, run  

As more people look for enjoyable and sustainable ways to stay active, running clubs have emerged as one of the easiest and most popular ways to combine fitness with social connection. 

Beyond improving your fitness and endurance, group-based activity creates a strong sense of community and motivation. 

Tip:

Make sure you join a running club that suits your fitness levels (most offer entry-level options) and start at a comfortable pace. Focus on consistency (showing up!) and enjoying the group atmosphere. Set small, achievable goals, like a weekly run or gradually increasing your distance to stay motivated and monitor your progress. 

Padel perfection  

This racket-and-ball sport is one of the fastest-growing global fitness trends, combining elements of tennis and squash in a fast-paced and social sport. Played as doubles (or singles) games on enclosed courts, the sport requires constant movement, quick reflexes and teamwork, making it both enjoyable and highly effective for fitness. It provides a full-body workout, improving cardiovascular fitness, agility, coordination and endurance, while making exercise feel fun rather than repetitive. 

Tip:

Padel’s easy learning curve and inclusive nature has fuelled its rapid rise in popularity across all ages and skill levels. Padel courts (both indoor and outdoor) are mushrooming all over South Africa; Virgin Active gyms have invested heavily in courts. Booking is done via the Playtomic app; you can hire the rackets but balls must be purchased. 

@yann.schuerch Step 9 changed a lot for me 🙏🏼 #padel ♬ Need Sum Bop In It – Brentin Davis

Cycle here And there  

Cycling clubs, like running clubs, generally welcome all fitness levels. Joining one offers a dynamic way to stay active while encouraging meaningful social connections. By combining structured exercise with a strong social element, group rides enhance cardiovascular fitness, build endurance and engage major muscle groups in the legs, core and glutes. Cycling also gives you a wonderful sense of freedom and relaxation, which helps reducestress and improves your mental well-being. 

Tip:

Start out by hiring or borrowing a bike (ask the cycling club for advice), and once you’re into it, you can invest in wheels of your own. Cycling can be used for commuting and recreation, too, not just structured fitness, making it a practical and sustainable way to stay active and maintain a healthy lifestyle. 

@tryathlete_ryoma I used to never warm up for cycling, until I realized how much mobility and muscle activation was important for my performance and workouts! Since a few months ago, I’ve implemented this 5 min warm-up with a few exercises that target most of the areas needed for cycling. I hope this helps some of you get a better workout on your next rides 😁 #cycling #cyclinglife #cyclingtiktok #cyclingtips #cyclingpassion #cyclist #cycliste #cyclists ♬ Au Revoir – Sweet After Tears

Words: Dylan Appolis
Photography: Shutterstock, Pexels  

The post Fitness trends to look out for appeared first on TFG Media.

Miss Classic  

In walks the classic red shade that never begs for attention yet always holds it. The go-to for those ‘return to self” moments, this shade is a reminder that the red lip is timeless, a staple that belongs in your beauty rotation for years to come. 

@inkind.supply A good red lip has never failed us. This is the psychology behind the iconic red lip, and why it’s had a chokehold on all of us for centuries. Makeup is POWERFUL👏❤️🌟 #redliphistory #culturalcommentary #beautycommentary #beautyhistory #trendexplained ♬ jazz is for ordinary people – berlioz

If there’s one combination that will never go out of style, it’s ‘biker-girl chic’ and red lips. 

There’s something about the clean, contrasting aesthetic – bold without being loud, glamorous without trying too hard. While the clothing is giving ruggedness with plenty of attitude, the lips are saying ultra-feminine. It’s the perfect look for a cool day or for painting the town red! 

Jet Club stylist Gasant Kellerman says: “Gold accessories will always be a red lip’s best friend. 

When we think of complementary colours, a bright red will match deeper tones like black, navy blue and forest green. 

A red lip is the moment in more ways than one, so the most important trick to master is to ‘do less’ with your outfit. As Gasant says: “A red lipstick does most of the heavy lifting.” 

Style Tip

Pair a leather jacket with minimal make-up and simple accessories to let your lips take centre stage. 

Brick Red Revolution   

Sitting between a pop of colour and darker shades is the brick-red lip. Its muted tone works seamlessly with everything, from a full make-up look to a cosy winter outfit. 

This shade of red is right at home on medium to deep skin tones, where its warm undertones enhance golden, olive and rich complexions without overpowering them. 

It’s good for creating a luxurious palette that suits any winter-chic wardrobe. Pair your creamy brick-red lips with soft, subtly intense colours that are understated yet still commanding. Think chocolate-brown boots and a soft espresso-toned dress for a warm and grounded look.  

@snoopdiamond A (drugstore) brick red lip, mwahhh @NYX Professional Makeup line loud lip liner @Kokie Cosmetics liquid lipstick #lipcombo #fallmakeup ♬ som original – Matheus Shop

Colours Limited Lipstick in ‘Invincible’ R24.95 

High-Neck Maxi Column Dress R269.99 

Double-Zip Crossbody Camera Bag R189.99 

PU Leather Western Boots R399.99 

 Boujee Burgundy  

 Deep and rich, there’s a kind of authority that comes with a burgundy lip. It has the instinctive ability to come alive on deeper complexions, in all their rich variations. 

When choosing an outfit to is key (but do make sure to add your own personal twist to it].  

“Start with the lip first. Make it the hero of your look and consider it in your clothing choice,” says fashion and PR strategist Austin Taylor. 

If it’s a corporate affair, keep your style refined and let the lipstick have its moment. For those who gravitate towards making a fashion statement, lean into fabrics like suede for an elevated look that echoes the luxe vibe of this lipstick hue.  

@karenbritchick Burgundy lipstick and black leather are a match made 👌🏾 🍷 #leathercoat #darkredlipstick #redlipstick #lipsticksforbrowngirls #bestredlip #leathercoatoutfit #blackleather ♬ son original – Cut_Factory

 Style Tip  

Define your burgundy lip with a matching liner for a polished, long-lasting finish! 

Words: Mbali Zangqa  

Photos: Gallo/Getty Images, Supplied, Prices Correct At Time Of Print And May Change  

Also Read: How to find your signature style

The post Choose your shade of red lipstick appeared first on TFG Media.

Take a 5-minute reset 

Think of it as hitting the refresh button on your brain. For five minutes, stop doing, fixing and responding. Take a few deep breaths, walk around the garden, savour a coffee while it’s still hot, or close your eyes and listen to a song you love. It’s less about what you do and more about giving your mind a brief chance to catch up. 

Move your body 

No, you don’t need to find an hour to visit the gym. Making movement part of your day can be as easy as doing a squat (or five) every time your child says “Mom” (or “Dad”). Or a burpee. Or star jumps. Bonus? Housework also counts as movement! And don’t forget, if you prioritise your fitness, your children will prioritise theirs, too. 

Don’t postpone joy 

Make a list of joy ‘snacks’ – small, achievable acts that fill your cup – and either schedule them into your day or set reminders on your phone. Don’t wait to start enjoying your life! This could be as simple as having your favourite snacks or brand of flavoured tea on hand. Listen to your favourite podcast. Take a minute to notice something you are truly grateful for. Realise that joy is a choice. 

Look better, feel better 

It’s all too easy to put hygiene, grooming and our appearance at the bottom of the priority list – but you know you feel better when you’re freshly washed and put-together. This doesn’t have to be time consuming. For some moms, simply making time to shower and wash their hair is enough. But finding a few multipurpose products and a five-minute make-up routine can do wonders for your mood.  

Photography: Freepik 

Also read: Beauty tips for busy moms 

The post Self-care for busy parents: Easy ways to recharge  appeared first on TFG Media.

If shorter, colder days leave you feeling low, keeping a selection of easy mood-lifters ready to go can make it easier to banish the winter blues. So take this as your sign to create your own ‘dopamine menu’: a personalised list of small, enjoyable activities you can turn to when your mood or motivation dips. (Nicknamed the ‘feel-good’ hormone, dopamine is a crucial component of your brain’s reward system, driving motivation, pleasure and learning.) Think of it as a toolkit of simple, feel-good habits that help brighten your day, one small choice at a time. 

Here are a few popular ideas to get your started.  

@ella_victoriaaa Life hack: create a dopamine menu to beat the winter blues ✔️ #dopaminemenu #moodbooster #winterblues #bucketlist #creatorsearchinsights ♬ original sound – Ella Victoria

Quick wins 

When energy is low and motivation feels out of reach, quick wins are small, low-effort actions designed to gently shift your mood in under five minutes. 

• Listen to your favourite upbeat song. 

• Dress in your favourite brightly coloured clothes – also known as ‘dopamine dressing’. 

• Cuddle your pet or ask for a hug. 

• Watch silly or funny videos on your phone: science says it is “associated with an instant effect in stress reduction and well-being improvement”. Laughter is medicine.  

• Try ‘box breathing’ for a few minutes: inhale for a count of four, hold for a count of four, exhale for a count of four, hold for a count of four, and repeat. 

@nickcapolino Give me 60 seconds and I’ll teach you a simple breathwork exercise 🧘🏻‍♂️💨 #meditate #meditatewithme #breathwork #breathworkhealing #breathworktechnique #breathworkfacilitator ♬ original sound – Nick | Mens Health 🧘🏻‍♂️

Sensory comforts 

Sensory comforts work by grounding you in physical pleasure and warmth, helping to soothe an overstimulated or low mood state through touch, taste, smell and temperature. 

• Make yourself a mug of your favourite hot beverage. 

• Eat a square of good quality dark chocolate (proven to boost dopamine). 

• Sit in the sun (if it’s out) for five minutes (don’t forget SPF). 

• Treat yourself to a candlelit bath with your favourite self-care products. 

• Sniff lemon essential oil, a natural mood-booster. 

@justlovepureoils Feeling down? 🍋 Lemon essential oil is a natural mood booster and can help lift your spirits with just a few deep breaths! Watch how easy it is to use aromatically. 🌿✨ DM me to learn more about the benefits of essential oils! #NaturalWellness #MoodBooster #LemonEssentialOil #Aromatherapy #HolisticHealth #EssentialOilsForMentalHealth #NaturalRemedies #FeelGoodNaturally ♬ Soft and minimal instrumental music(1259336) – MaxRecStudio

Smart moves 

Movement doesn’t have to mean a workout – even brief bursts of activity can help lift energy levels and create a noticeable shift in your mood. 

• Go for a power walk around the block. 

• Take 10 minutes to stretch or do some light yoga. 

• Stand and do 10 to 20 squats for a mood-boosting ‘movement snack’, ideally at intervals spread throughout your day. 

• Try this 20-minute home workout – zero equipment needed. 

• Put on your favourite party banger and do a dopamine dance. 

@threadtherapyyy HOW TO DOPAMINE DANCE🕺🏽⚡️ 1️⃣ hey siri play all time bangers 2️⃣ disconnect brain from body 3️⃣ move however you want 4️⃣ dont stop until youre smiling 5️⃣ emphasis on letting your body move however it wants to 6️⃣ if youre sweaty and smiling youre free to go 😁 #dance #dopaminedance #dopamine #wellbeing #selfcare #sundayfunday #sundayreset #psychology #taylorswift #mentalhealth #sundayscaries #fyp ♬ I Can Do It With a Broken Heart – Taylor Swift

Creative outlets

Creative activities help redirect focus outward, giving your brain a gentle reward loop through expression rather than effort or performance. 

• Create a vision board, focusing on health and happiness. 

• Take a ‘photography’ walk and snap pictures of what you see through an artistic lens. 

• Attend an art workshop or class. 

• Knit a scarf – knitting been shown to regulate the nervous system. 

• Doodling activates your brain’s reward centre (governed by dopamine) and improves memory. 

Joy boosters 

Joy boosters are slightly more intentional activities that help you reconnect with pleasure, meaning and delight in your day. 

• Start a joy journal – keep a record of moments and activities that spark joy in your day. 

• Curate a feel-good playlist. 

• Re-organise or declutter a part of your home or office that’s been neglected. 

• Bake something delicious. 

• Watch your favourite feel-good movie. 

@itsjeniferdomingos The top comfort films on my dopamine menu 🤍 When I tell you that these filmes always make me smile through hard times, I’m not joking 🥹 #lifeinyour20s #20s #twenties #twentieslife #dopaminemenu #movierecommendation #moodboost #adviceforgirls #comfortcreator ♬ original sound – Jenny | Life in your 20s ✨

Photography: Freepik 

Also read: An honest look at emotional intelligence

The post Seasonal depression: How to build a dopamine menu to beat the winter blues  appeared first on TFG Media.

Emotional intelligence is often spoken about as a strength, something we admire in others and one of those qualities most of us believe we have – until life tests it. It’s easy to recognise emotional awareness in others: the friend who listens without interrupting, the colleague who handles pressure with calm, the partner who communicates with care.

But emotional intelligence (EQ) isn’t revealed in calm moments. It’s revealed in the ones that press our triggers. It shows up in the argument that escalates faster than we expected, the feedback that stings more than it should, or the silence we keep choosing instead of saying what we really feel.

At its core, emotional intelligence is the ability to recognise, understand and manage emotions, not only your own but of those around you. However, here’s the uncomfortable truth – the real work of emotional intelligence begins where comfort ends, which is in the quiet, often confronting act of turning inwards, because actually recognising your own level of emotional intelligence is often harder than developing it.

@ahmelaws

It requires something many of us are not accustomed to, which is honest self-awareness. As Harvard psychologist Susan David, known for her work on emotional agility, says: “Discomfort is the price of admission to a meaningful life.” That discomfort is especially present when we begin to question how emotionally aware we actually are.

The blind spots we don’t see

No one walks around thinking, “I lack emotional awareness.” We assume we’re good at reading situations, managing reactions and understanding others.

What we often assess is our intention, not our impact.

You might think:

“I was just being honest.”

Whereas someone else experienced it as harsh.

“I didn’t want to cause drama.”

In reality, you avoided a necessary conversation.

As Susan puts it, “We are masters at rationalising our behaviour in ways that protect our self-image.”

This is where the gap lives between who we believe we are emotionally and how we actually show up. One of the biggest challenges in recognising our own EQ lies in blind spots. Whether we want to admit it or not, we all have them. They’re ingrained patterns shaped by upbringing, cultural expectations, past experiences and even survival mechanisms we’ve developed over time.

Many of us learned early on which emotions were ‘acceptable’ and which were not. Over time, we’ve adapted, suppressed or deflected – especially in environments where emotions were dismissed or avoided – and eventually, those patterns become invisible to us.

Emotional autopilot is comfortable. It allows us to react without questioning, and to justify our behaviour without examining it too closely.

What high EQ actually looks like

Emotional intelligence isn’t loud or performative, it’s subtle. It shows up in the pause before a reaction; in the decision to listen properly rather than interrupt; in the ability to sit with discomfort instead of immediately trying to fix or avoid it.

Stephanie Vermelen, one of South Africa’s leading EQ experts, emphasises that emotional intelligence is less about what we know and more about how we apply that knowledge in real-time interactions. People with high EQ don’t just hear words – they pay attention to tone, body language and what’s left unsaid. They regulate their emotions, not by suppressing them but by choosing how to express them constructively.

Another key marker is empathy, the ability to step outside of your own perspective and genuinely consider someone else’s experience. Psychology research consistently points to four core domains: self-awareness, self-management, social awareness and relationship management.

In everyday life, this translates into small, observable behaviours:

• Noticing when you’re triggered and choosing not to escalate.
• Taking responsibility without being
• Being open to feedback, even when
• Holding space for someone else’s emotions without making it about you.

According to Professor Pumla Gobodo-Madikizela, psychologist and head of trauma and transformation research at Stellenbosch University, emotional intelligence is not just about managing feelings; it’s about engaging with them meaningfully, even when they are uncomfortable or complex. That is when you start to see the quiet strength of emotional intelligence. It’s not about perfection but awareness and intentionality.

When EQ needs strengthening

Low or underdeveloped emotional intelligence doesn’t always present as obvious dysfunction. Often, it’s quieter and more familiar. It can look like defensiveness disguised as confidence, avoidance framed as “keeping the peace”, struggling to apologise without justification, repeatedly finding yourself in the same relational conflicts.

Perhaps the most telling sign is emotional repetition, finding yourself in the same negative relationship patterns, having the same arguments or making decisions that lead to the same outcomes. Without reflection, patterns remain invisible – and what we don’t recognise, we can’t change.

Why self-reflection changes everything

This is where self-reflection becomes the cornerstone of emotional intelligence. As self-help author Brené Brown reminds us: “Vulnerability is not winning or losing; it’s having the courage to show up when you can’t control the outcome It’s the practice of stepping back and asking: “What am I feeling? Why did I react that way? What’s really going on beneath the surface?” It requires honesty, and sometimes it’s uncomfortable, but it’s also incredibly powerful.

According to Susan, emotional agility is built on being able to navigate and name emotions with accuracy, rather than avoiding them.

This naming is more powerful than it sounds, as it creates space between feeling and reaction, allowing for intentional response

Self-reflection builds accountability too. It shifts the focus from “what happened to me” to “how did I show up in that moment?” That shift alone can transform relationships, communication and decision-making.

The ripple effect of EQ

Emotional intelligence doesn’t exist in isolation. It shapes every aspect of life.

In relationships, it allows for deeper connection and healthier conflict resolution.

In leadership, it builds trust and psychological safety. In decision-making, it helps balance logic with emotional insight.

Research shows that EQ is strongly linked to performance and success not because it replaces intelligence, but because it enhances how we use it.

The good news is that emotional intelligence is not fixed at birth. It’s a skill that can be developed with practise and intention.

How to build your EQ

• Start by pausing, even for a fer seconds, before responding, which can change the entire outcome of a conversation.
• Name your emotions with more precision.

Instead of saying “I’m stressed”, try saying “I’m feeling overlooked” or “I’m anxious about this”. By naming your emotions, you are able to articulate your experiences more clearly, both to yourself and others.

• Write things down. Journalling helps you to track behaviour or thought patterns you might otherwise miss.
• Ask for feedback from people you trust, not to defend yourself but to learn.
• Practice intentional empathy by truly listening, even when you disagree.

Growth doesn’t come from judgment; it comes from a willingness to understand.

@lukebrockpsychologist

An Invitation to show up

Taking an honest look at your emotional intelligence can feel confronting. It asks you to sit with discomfort, to question familiar patterns and to acknowledge where you might fall short. It is, however, also an invitation – an opportunity to show up more fully in your life, your relationships and your decisions.

EQ is not about getting it right all the time. It’s about being aware enough to notice when you’re not and choosing to come back, again and again, with more understanding and compassion. It’s not proven in your best moments; it’s revealed in the ones that test you.

That quiet work is where real character is built, away from applause and praise, beyond perception, in the everyday choices that shape how you show up and define your relationships, your leadership and the kind of life you create.

Words by: Lerato Mashile

Illustrations: Gallo/Getty images

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Winter brings harsher conditions and a whole new set of challenges for your skin. As the temperature shifts, so should your skincare routine – especially for melanin-rich skin, which requires extra hydration and barrier support in the cold months. We asked a few bare-faced local beauties for tips.

Dry is out, balanced is in

Zithobe Macheli, affectionately known as ‘The Skin Girl, developed a passion for skincare after struggling with acne at a young age.

“I remember spending so much time trying to figure out how to heal my skin- trying different products, consulting dermatologists and doing extensive research by reading medical journals on skin and skincare,” she says.

Since then, Zithobe has grown into a trusted voice within the beauty and skincare space, not only as a content creator but as an industry contributor.

She won the Woman&Home Best Beauty Influencer Award in 2022 and returned as a judge for the 2025 awards, reflecting her continued influence and credibility within the industry. She is also currently part of the CON (Creme of Nature) Squad and has collaborated with top-tier brands such as Garnier, Eucerin, L’Oréal, Nivea and Dermalogica.

When it comes to her skincare philosophy, she emphasises balance and restoration. “It’s essential to me that a product restores what my skin naturally contains – lipids like ceramides or squalene, and ingredients such as collagen and hyaluronic acid.”

See below for her top skincare tips.

The new consumers

Shannon Dougall, founder of local brand SKINfunctional, notes that younger consumers, Gen Z and Millennials, have grown up with unprecedented access to information.

Beauty product ingredient lists are scrutinised on TikTok, routines are debated in online communities, and dermatologists are easily accessible on social media. This generation is informed, discerning and less influenced by traditional advertising and more by influencers who show proven results.

SA’s beauty market grew 7% year-on-year to reach R65 billion in 2024, significantly outpacing GDP growth of just 0.6% over the same period.

Nick Hunt, general manager at RTSC (Retail Therapy Strategic Consulting) says, “What the data confirms is what we are seeing on the ground every day. This category is growing because consumers are demanding more from it, not because of clever marketing but because the products deliver visible results.”

Asiphe Nompozolo (@missmpozie), another popular beauty and lifestyle content creator, shares: “The best skincare advice that has always worked for me is simple: never skip sunscreen. Even in winter, applying sunscreen consistently and following correct usage instructions is essential for protecting and maintaining healthy skin.”

As someone who struggles with dry skin, she says that in the colder months, hydration is the foundation of her routine.

Rather than layering multiple products, Asiphe suggests a simple three-step routine. Cleanse with a hydrating face wash, apply a hydrating serum and follow with sunscreen and a hydrating, sealing moisturiser. “This approach maintains moisture levels without overwhelming the skin, which is especially important during the colder, drier months.”

In her daily skincare routine, Asiphe focuses on using hydrating products from the very first step. “I apply my products while my skin is still slightly damp from cleansing. This helps lock in the moisture more effectively.

And in winter, I switch to richer, more nourishing formulas that support my skin barrier and prevent dryness”

The anti-ageing angle

The narrative is evolving. Today’s consumer is no longer focused on reversing time, but on optimising skin health, resilience and regeneration. Environmental stressors compound the issue. In South Africa, high UV exposure – even in winter – remains one of the leading contributors to premature ageing. Add pollution, stress and lifestyle factors, and the skin’s natural capacity to regenerate is compromised earlier than expected.

Your skin is your body’s largest organ, and it deserves the same care you give to your overall health. From your mid-20s, collagen production declines by about 1% per year. By the time women reach their 40s and 50s, cumulative collagen loss contributes to thinning skin, reduced elasticity, fine lines and slower wound repair.

“Consumers are becoming more informed about the biology of ageing,” says Shannon. “They understand that hydration alone will not restore firmness or elasticity. They are looking for ingredients that stimulate cellular renewal and support structural integrity, which is where growth factors and regenerative molecules enter the conversation.”

@ingletondermatology

Omila Goboka

Joburg-based fashion and beauty influencer @omilagqoboka believes that healthy skin plays a key role in feeling good every day.

She shares her winter routine:

• Hydration and vitamin C are essential contributors to radiant skin. Vitamin C is non-negotiable for achieving brighter, healthier-looking skin. My winter staples include Lelive All Glow’d Up Brighten + Clarify Serum (R319), with vitamin C and turmeric, and a hydrating mist.
• With winter requiring extra care, I incorporate a rich moisturiser while continuing daily sunscreen use. This is essential, even during winter.
• As a mother, I also rely on Epi-max Cream for my children, a product I myself use as a body lotion throughout the year.

@honour.health

Zithobe Macheli

With a passion for skincare ingredient education, she shares her insights on @zithobemacheli to help others achieve healthy, glowing skin. Her top three tips are:

• Prioritise hydration

Often overlooked, hydration is one of the simplest ways to maintain a healthy skin barrier and achieve ‘glass’ skin.

• Keep it simple

Embrace a minimalist routine, focusing only on what your skin truly needs; everything else will follow.

• Exfoliate gently

Over-exfoliation has become common, especially on social media, but it can damage the skin barrier. Since the skin naturally exfoliates through desquamation, exfoliating just once or twice a week is more than enough.

Asiphe Nompozolo

The winter essentials that keep her skin balanced, nourished and glowing:

1. Neutrogena Hydro Boost Supercharged Serum to lock in hydration. R289.90
2. Nip+Fab Illuminate Vitamin C Concentrate Extreme to protect and brighten. R579
3. Nivea Sun UV Face Shine Control SPF50 to protect from SA’s harsh sun. R219
4. Nivea Intensive Moisturising Body Cream to care for the rest of your skin too. R99.99

Prices correct at time of print and may change.

Words: Viwe Ndongeni-Ntlebi

Photos: Getty/Gallo images, Shutterstock, supplied.

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Most men chalk up fatigue, low mood or a fading sex drive to stress and the effects of ageing. But for some, these subtle and often overlooked changes may point to a deeper underlying issue – low testosterone (also called male hypogonadism). Recognising the signs early and seeking the right medical advice can make a significant difference to a man’s long-term health, well-being and overall quality of life.

The effects of low testosterone

“Testosterone underpins much of what men take for granted – strength, drive, focus and mood. When it dips, the effects ripple across body and mind,” says Ingrid Singels, associate director of Pharma Dynamics’ Scientific Division.

• Sexual health is often one of the first red flags. Low libido, erectile dysfunction and reduced spontaneous erections are well-documented in hypogonadal men.
• Men with low testosterone often report reduced muscle mass and strength, greater fat accumulation and slower recovery from exercise or injury.
• Testoserone also contributes to bone health; low levels are linked with lower bone density and higher risk of fracture.
• Mentally, low levels of testosterone are associated with depression, irritability, fatigue, poor concentration and diminished motivation.
• Beyond quality of life, observational studies suggest low testosterone may correlate with a higher cardiovascular risk and greater mortality in men.

@steven

Testosterone decline: who’s at risk and when

While testosterone levels naturally decline with age – typically by about 1% per year from the time a man reaches his 3os – the hormone never depletes completely.

Low testosterone generally stems from two main causes: primary hypogonadism, where the testes can’t produce enough testosterone, and secondary hypogonadism, where the brain fails to signal production properly.

Both can be linked to factors such as obesity, Type-z diabetes, chronic illness, certain medications, poor sleep, heavy alcohol use or high stress.

There is also what’s known as late-onset or adult-onset hypogonadism, which tends to develop gradually as men age. This form is more common in those who are overweight or obese, or who live with chronic conditions such as diabetes and cardiovascular disease.

“We often see a silent onset of hypogonadism,” says Ingrid. “Men don’t realise that the chronic fatigue, reduced strength or mood dips may have a hormonal root. That’s why early screening and dialogue with healthcare providers is absolutely critical.”

@moreplates

Prevention and early detection

While not all cases of testosterone deficiency can be prevented, maintaining a healthy weight, exercising, getting good sleep, reducing stress, limiting alcohol and eating a balanced diet can help lower the risk and support all-round healthy hormone levels.

Screening too, plays a key role. Pharma Dynamics has digitised the internationally recognised ADAM Screening Questionnaire for Low Testosterone (see above), allowing men to assess their risk online, download their result and share it with a doctor.

“This questionnaire provides men with an easy way to start important conversations with their GP – talks that many tend to put off or avoid because of stigma or embarrassment,” says Ingrid.

@drbergofficial

Seeking help and treatment options

If symptoms and screening results raise concern, the next step is a medical evaluation and blood tests. Treatment depends on the cause, other health conditions and the patient’s health goals.

“Before hormone therapy is prescribed, doctors often recommend addressing underlying factors first, like excess weight and poor blood sugar control, that might lower testosterone,” says Ingrid.

“These steps alone can sometimes make a noticeable difference.”

For men with noticeable symptoms and confirmed low testosterone levels, testosterone replacement therapy is the most direct option.

It comes in different forms, including gels, patches, injections (both short- and long-acting) and implants. Long-acting injections can provide stable hormone levels for weeks or months, which helps avoid fluctuations and makes it easier to stick with treatment. Ingrid emphasises that testosterone is a regulated medicine in South Africa and doctors must carefully guide its use.

Text Courtesy of Meropa Communications/Pharma Dynamics.

Photos: Pexels

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