Winter Blues in Children
Understanding Seasonal Affective Disorder (SAD) and How to Support Your Child
Have you ever noticed your child’s mood or behavior shift when the weather turns cold and the days get shorter? Maybe mornings feel harder, emotions seem bigger, or energy levels drop once winter sets in. If this sounds familiar, you’re not imagining things. And, you’re not alone.
Many families notice changes in their child’s emotional well-being during the winter months. One possible reason is Seasonal Affective Disorder (SAD), a type of depression connected to seasonal changes, most commonly during fall and winter. The good news? There are supportive, practical ways to help your child navigate the winter blues.
What is Seasonal Affective Disorder (SAD) in Children?
You may notice:
Sleeping more than usual or difficulty waking up
Ongoing sadness, irritability, or frequent emotional outbursts
Withdrawal from friends, family, or activities they once enjoyed
Low energy or fatigue
Changes in appetite or weight gain
Difficulty concentrating or staying motivated
Experiencing one or two of these signs occasionally doesn’t necessarily mean SAD. But, persistent changes lasting several weeks are worth paying attention to.
What Causes Seasonal Affective Disorder?
Research suggests that SAD is linked to changes in light exposure and how it affects brain chemistry and sleep rhythms. During winter:
Reduced sunlight disrupts the body’s natural sleep-wake cycle
The hormone melatonin, which promotes sleep, may increase during daylight hours, leading to fatigue and low energy levels
Serotonin, a brain chemical linked to mood and emotional regulation, often decreases with less sunlight
When sleep cycles and brain chemistry are out of sync, children may feel more irritable, withdrawn, or sad. These biological shifts, combined with fewer outdoor activities and changes in routine, can significantly impact a child’s mental health.
How Parents Can Support Children Through the Winter Blues
If you notice symptoms of SAD or seasonal mood changes, there are many ways you can support your child — often through connection, consistency, and creativity.
Encourage Movement and Play Indoors
Physical activity helps regulate mood and release feel-good chemicals in the brain. Try:
Living room obstacle courses
Dance parties or freeze dance
Indoor scavenger hunts
Yoga or stretching together
Visiting indoor play spaces like trampoline parks or community centers
Maintain Predictable Routines
Consistent daily schedules help children feel safe and regulated:
Set regular bedtimes and wake-up times
Aim for sleep in a cool, dark, quiet room
Keep mealtimes and homework routines predictable
Create Opportunities for Emotional Expression
Winter can bring up big feelings. Help your child name and express them:
Label emotions (“It sounds like you’re feeling bored or frustrated”)
Practice calming techniques like deep breathing or grounding exercises
Offer creative outlets like drawing, writing, or storytelling
Use gratitude practices, such as sharing one thing you’re grateful for each day
Foster Connection and Joy
Intentional family time can counteract isolation:
Family game nights or movie marathons
Baking or cooking together
Making winter decorations or window art
Building blanket forts or imaginative play spaces
Small moments of joy and togetherness make a meaningful difference.
Nutritional Considerations for Supporting Mood in Winter
What children eat can also influence energy levels and emotional health. A balanced, nutrient-dense diet supports brain chemistry and mood regulation.
Foods that may help support winter mental health include:
Vitamin D: fatty fish, fortified dairy or plant milks
Omega-3 fatty acids: salmon, walnuts, flaxseeds
B Vitamins: leafy greens, whole grains, beans
Limiting excessive sugar and highly processed foods can prevent energy crashes and mood swings. Nourishing the gut supports the brain, making nutrition an important piece of managing seasonal mood changes.
When to Seek Additional Mental Health Support
Sometimes, seasonal sadness becomes more than families can manage alone. It may be time to seek professional support if your child:
Shows persistent sadness and irritability
Experiences significant changes in appetite or sleep
Loses interest in activities they once enjoyed
Struggles with daily functioning at home or school
Talks about self-harm or suicide
Additional warning signs include:
Extreme irritability or explosive anger
Withdrawal from friends or family
Declining grades or difficulty concentrating
Sudden, intense fear or anxiety
Risk-taking behaviors
If you notice any of these signs, reach out to your child’s pediatrician or a mental health professional. Early support can make a powerful difference.
Parents Need Support Too
Parents, this season can be heavy for you as well. Supporting a struggling child while managing your own stress can be exhausting, and you deserve care, too.
Whenever possible:
Take short breaks to recharge
Engage in hobbies or activities that bring you joy
Reach out to friends, family, or support networks
Give yourself permission to ask for help
Caring for yourself helps you show up more fully for your child.
How Play Therapy Helps Children with Winter Blues
Play therapy is a powerful, developmentally appropriate approach for supporting children through seasonal depression and emotional changes.
Through play therapy, children can:
Express feelings they can’t yet put into words
Build emotional awareness and regulation
Increase confidence and self-esteem
Practice problem-solving and coping skills
Children may draw, build, role-play, or use toys to explore emotions safely. During imaginative play, they gain a sense of control and accomplishment — an important antidote to the powerlessness that can accompany depression.
Play therapy also allows therapists to gently explore underlying factors such as trauma, bullying, family stress, or life transitions. By focusing on strengths and celebrating small successes, therapists help children develop resilience, confidence, and emotional tools that last beyond winter.
Final Thoughts: You are Not Alone
Seasonal changes can be challenging, especially for children who are sensitive, emotional, or already navigating stress. With understanding, consistency, and support, including tools like play therapy, children can move through the winter months feeling more grounded and supported.
And remember: you don't have to do this alone. Help is available, and brighter days truly are ahead.