Helping Kids Navigate the Winter Blues
I dread this time of year. As the days grow shorter and temperatures drop, my kids experience what I call the “winter blues.” While not as severe as Seasonal Affective Disorder (SAD), these mild mood shifts—lower energy, irritability, decreased motivation, and a dip in enthusiasm— I found are surprisingly common. I researched some ways to help them, and me, through this time of the year. With mindful routines, emotional support, and creative activities, winter can become less of a struggle and more of a season for growth and connection. Yay!
- Acknowledge Their Feelings: One of the most helpful things we can do is validate what kids are feeling. Children may not have the vocabulary to describe mood changes, so their “blues” might show up as clinginess, boredom, or frustration. Rather than brushing it off as misbehavior, take a moment to ask open-ended questions like, “What’s been feeling hard lately?” or “Have you noticed you’re more tired when it gets dark early?” When kids feel understood, their emotional load often becomes easier to manage.
- Keep Routines Steady but Flexible: Winter months can disrupt normal patterns—holiday breaks, unpredictable weather, and earlier sunsets can all throw off a child’s internal rhythm. Maintaining consistent wake times, mealtimes, and bedtime routines helps provide stability. At the same time, build in flexibility for indoor days or low-energy moments. If they usually play outside after school but it’s too cold or dark, create a “winter routine alternative,” like 15 minutes of yoga, a puzzle, or a favorite audiobook. Predictability gives children a sense of safety, while gentle flexibility prevents frustration.
- Prioritize Natural Light and Movement: Movement and sunlight are natural mood lifters, but both are harder to come by in winter. A few simple tweaks can go a long way:
- Open curtains early to let in morning light.
- Bundle up and take brief outdoor breaks, even on cold days. A five-minute walk or a quick dash to the mailbox still helps regulate mood.
- Create indoor movement opportunities—dance parties, obstacle courses, and stretch breaks keep bodies energized and minds alert.If daylight is extremely limited, consider using a child-safe light therapy lamp after consulting your pediatrician.
- Encourage Creative Expression: Creative outlets let children process their emotions in ways that feel safe and engaging. Art projects, journaling, storytelling, music, and imaginative play all help kids articulate what they’re experiencing—even when they don’t fully understand it. Set up a “winter creativity corner” stocked with crayons, craft materials, or Lego bricks. You may be surprised by what your child expresses through play or art when given the space.
- Stay Connected Socially: Cold weather and fewer outdoor activities often mean more time at home, which can lead to feelings of isolation. Support their social connections by arranging playdates, enrolling them in winter clubs, involving them in community activities, or volunteering as a family. Even virtual check-ins with grandparents or friends can brighten a gloomy week. For many kids, seeing familiar faces and sharing experiences helps combat the emotional heaviness that winter can bring.
- Teach Coping Skills Through Everyday Moments: Small challenges are perfect opportunities to teach resilience. Practice deep breathing, name emotions together, or try a simple grounding exercise like identifying five things you can see and four things you can hear. When kids learn coping strategies in calm moments, they’re more equipped to use them when feeling low. Model these habits yourself—children learn best by watching. And they help adults too!
- Make Winter Something to Look Forward To: Reframing winter can have a powerful emotional impact. Instead of treating it as a season to simply “get through,” create rituals and traditions that make it special. Try:
- Weekly hot chocolate nights
- Winter scavenger hunts
- Cooking seasonal recipes together
- Family game nights
- A “winter wonder jar” filled with small fun activities to draw from on dreary daysThese traditions help kids associate winter with warmth, connection, and joy.
- Know When to Seek Additional Support: While occasional winter blues are normal, persistent sadness, withdrawal, extreme irritability, or sudden academic changes may signal something deeper. If concerns grow, talk to a pediatrician, therapist, or school counselor. Early support can make a meaningful difference.
Winter can be challenging for kids—and parents—but it also offers opportunities for bonding, creativity, and emotional growth. With steady routines, intentional activities, and compassionate support, we can help children not only navigate the winter blues but emerge from the season feeling stronger, more connected, and more resilient.