Winter Blues in Children: Coping Strategies for Parents

Does your child get the winter blues? They may have Seasonal Affective Disorder (SAD), a type of depression with a seasonal pattern. Winter-pattern SAD recurs seasonally and symptoms typically last 4-5 months, easing in the spring/summer.

While the exact cause of SAD is children and teens is unclear, shorter daylight hours in the fall and winter may decrease serotonin and increase melatonin, making a depressive episode more likely. This blog post will cover signs of SAD to look out for and tips for helping your child cope with any symptoms as the winter season approaches.

What Do Signs of SAD Look Like?

Children and teens may experience symptoms such as:

· Changes in mood: feeling sad, cranky or hopeless

· Loss of interest or enjoyment in favorite activities

· Low energy

· Sleep changes or oversleeping (hypersomnia)

· Changes in appetite and eating: craving carbohydrates, over- or under-eating

· Weight gain

· Difficulty concentrating: this may impact schoolwork and grades

· Social withdrawal: spending less time with friends

How Can I Support My Child in Coping with SAD?

· Create a Supportive Environment

~Validate any feelings that your child shares

· Open Communication

~Ask your child how they are feeling physically and emotionally – check in about their feelings

and energy level

~ Let your child know that it is okay if they are having some winter blues and that there are ways

to cope with any symptoms

· Daylight & Light Therapy

~Encourage your child to spend time outside during daylight hours

~Purchase a lightbox to do phototherapy – have your child sit in front of their lightbox or panel daily

· Healthy Diet

~Incorporate more whole grains, vegetables, and fruit into meals

~Limit sugary snacks, like candy and soda

· Sleep Hygiene and Routine

~Help your child create a bedtime routine and stick to it

~See our article “Crafting a Calming Bedtime Routine for Your Child’s Sleep Difficulties” for

more details and ideas

· Prepare in Advance

~If you know your child experiences SAD, implement routines and prepare coping plans at

the approach of fall, prior to symptom onset

· Support Network

~Lean on your support network of family, other parents, and professional providers such as

your child’s pediatrician, psychologist, or psychiatrist for support and advice

~Encourage your child to maintain their support network by helping them schedule playdates

or encouraging them to participate in clubs or sports at school

Professional Support

If your child’s SAD symptoms become overwhelming or difficult to manage, a psychologist or therapist can assist you in creating a coping plan to help your child manage their symptoms. They can also help your child talk through their feelings and learn new coping strategies. Additionally, a pediatrician or psychiatrist may prescribe antidepressants if needed for your child.

In conclusion, the winter months can make all of us, including children, feel a little blue. However, there are many ways you can support your child in coping with SAD. We hope this article will be a helpful start in planning for a more cheerful winter season.

Sources:

1. Seasonal Affective Disorder. (n.d.). National Institute of Mental Health (NIMH); NIMH. Retrieved October 31, 2023, from http://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

2. Seasonal Affective Disorder (SAD) (for Parents) - Nemours KidsHealth. (n.d.). Nemours KidsHealth - the Web’s Most Visited Site about Children’s Health. Retrieved October 31, 2023, from http://kidshealth.org/en/parents/sad.html