Supporting Your Family Through the Winter Doldrums

Is it the “winter blahs” or something more?

Less sunshine, colder temperatures, and reduced time outdoors can impact everyone—children and caregivers alike—leading to an overall “bleh” feeling. Whether or not the holidays bring cheer, many people experience increased irritability, sadness, fatigue, and lethargy in their wake. This dip in mood can ripple through families, causing more arguments, isolation, and struggles with school or work.

Fortunately, the winter blues tend to come and go, often offset by cozy moments like sipping cocoa, reading a book, or watching a favorite movie. But when the season significantly impacts someone’s mood, thoughts, and behaviors, it may be something more serious, such as Seasonal Affective Disorder (SAD). SAD is a form of depression that follows a seasonal pattern. If you or your child notice significant mood changes during specific times of the year (SAD can even occur in summer), it’s important to connect with a mental health professional for guidance.

What Can Families Do to Combat the Winter Blues?

Be aware of how winter affects you and your family, and create an action plan to navigate the season:

Incorporate Physical Activity: If your family feels more lethargic, find creative ways to stay active. Try walking around a museum, visiting a local YMCA or community center, or doing family-friendly stretching and exercises at home. (Check out the OT Corner for more ideas!)

Balance Food Choices: If irritability is on the rise, pay attention to what everyone is eating. Winter tends to feature comfort foods and sweet treats. While those are great in moderation, balancing them with foods that fuel energy and focus can help improve mood.

Prioritize Quality Sleep: Darkness doesn’t always equal restful sleep. Maintaining consistent wake-up and bedtimes helps train the brain for better sleep.

Check In Regularly: Plan intentional times to talk as a family. Asking your child or teen how things are going at school, work, or with friends can help identify underlying stressors.

Reconnect as a Family: If everyone seems to be isolating more, decide together how to reconnect. Whether it’s a family game night, reading out loud, watching a movie, or sharing a meal, any activity that provides connection will help.

Engage with Your Community: You’re not alone. According to the American Psychiatric Association, 41% of people in the U.S. experience winter blues. Talking with friends or loved ones can make a big difference.

Seek Professional Support: If you or your loved ones are experiencing a significant dip in mood that isn’t alleviated by enjoyable activities, don’t hesitate to reach out to a mental health professional.