Managing the Blues: Supporting Emotional Health During Winter’s Shorter Days
Alexandria, VA – As the days grow shorter and the darkness creeps in earlier, many of us feel a little… meh. It’s not just you. The winter blues—or, for some, Seasonal Affective Disorder (SAD)—can hit people of all ages. Whether you’re a toddler stomping your feet, a teen rolling your eyes, or an adult eyeing that extra-large blanket for yet another Netflix binge, the lack of sunlight and long indoor hours can mess with our moods. But with a bit of intention and some sunlight (or creativity), winter doesn’t have to feel so heavy.
Kids (of All Sizes): Keeping the Wiggles and Smiles Alive
Winter blues can show up in crankiness, boredom, or withdrawal for kids of all ages. Little ones may cling more, while older kids might zone out or pick fights with siblings. The antidote? Movement and connection. Even in the cold, bundle up and head outdoors for some fresh air—it’s like hitting a reset button for their moods. Whether stomping in puddles, discovering frost on leaves, or playing superhero in the yard, sunlight and activity are mood-boosting magic.
When outdoor play isn’t an option, bring the fun inside. Dance-offs, obstacle courses, or even turning the couch into a fort can keep spirits high. For older kids, encourage hands-on activities like baking (bonus: cookies at the end!) or family board games to break the monotony and foster connection. And yes, screens can be part of the equation, but balance is key. Mixing online and offline activities can help everyone recharge.
Teens: Surviving the Eye-Roll Era
Teens can get hit especially hard by the winter blues. Between shifting sleep patterns (thanks, biology) and less daylight, they may seem irritable or unmotivated. While they might not gush with gratitude, encouraging them to move—whether it’s a brisk walk, a favorite sport, or even hanging out with friends—can help them shake off sluggishness.
Humor works wonders here. Let them see you as human by sharing your own strategies for fighting the winter funk. Maybe it’s a daily walk or an embarrassing jam session in the kitchen—no need to admit that part. Remind them that even small efforts can brighten their days, and it’s okay to feel a little “off” sometimes.
Adults: Don’t Forget Yourself
Let’s not pretend the winter blues are just for kids. Adults feel it too, often while managing everyone else’s emotions. Prioritize yourself—it’s not selfish, it’s necessary. A quick walk in the daylight, a catch-up call with a friend, or a favorite book can do wonders for your mood. Even a little daylight or movement can shift your energy and help you feel more grounded.
Remember, emotions ebb and flow, and no one feels bright and cheery all the time. Winter is a season of rest and reflection, but it doesn’t have to mean gloom. Small, intentional actions—a little movement here, some sunlight there—can make a big difference for all ages.
Winter doesn’t have to drag you down. With a little humor, creativity, and fresh air, we can all find ways to brighten the darker months. And if all else fails, there’s always hot chocolate.
Your parent’s heart is full of wisdom—Be WISE!
Dr. Amy Fortney Parks has over 30 years of experience as an educator, psychologist, and clinical supervisor. She holds a PhD in Educational Psychology, specializing in child and adolescent developmental neuroscience. Dr. Parks founded WISE Family Wellness and the Clinical Supervision Directory. She is a clinical supervisor, adjunct professor, international speaker, podcast host of *Supervision Simplified*, and soon-to-be author. A native Alexandrian, she enjoys reading teen fiction, mixing Bloody Marys, and hanging with friends with boats. Connect with her on social @heydoctorparks. Do you have a question about your family? Ask it here – https://bit.ly/3T0SFSm
