How do snowy or grey days during the winter months usually make you or your child feel? If the answer is “sad,” then you’re not alone. The “winter blues” are more common than you might realize. Seasonal transitions can impact your overall sense of well-being.

Do you or your child need a little more help getting through the season? Below are some self-care tips to help cope and even prevent the winter blues from getting worse. While we can’t guarantee that these suggestions will make you feel happier immediately, they can help you navigate through those blue feelings.

Get Outside or Let the Sunshine In

In winter, we often feel the effects of reduced sunlight. The sun’s UV rays are crucial for producing vitamin D, which is essential for our mental well-being. Even on the gloomiest days, natural light can still be beneficial. 

So, bundle up and take a quick walk outside, relax on the porch with a warm drink, or encourage your kids or family to play games in the snow or puddles, especially around midday when the sun is at its peak. If going outside isn’t an option, keeping the blinds or curtains open to let some sunlight in during the day is a solid alternative. Even on overcast days, natural light can lift your spirits.

Light Therapy

Light therapy is one of the top treatments for the winter blues. It uses a lightbox that simulates natural sunlight to help reset your body’s internal clock and increase serotonin levels.

Use a lightbox for 20–30 minutes each day, preferably in the morning. Position the box at eye level but avoid staring directly at it. Begin using it early in the season to stop symptoms from getting worse.

Sleep: Essential for Good Routine and Consistency

Never underestimate how important sleep is, whether we’re adults or kids. It affects every part of us: our mind, body, and spirit. To get the most out of your restorative sleep, check out these tips:

• Stick to a regular sleep schedule. Wake up at the same time every day, even on weekends or during holidays. For kids, aim for a bedtime that allows for at least eight hours of sleep.
• Only go to bed when you’re actually sleepy. If you can’t drift off after 20 minutes, get up and do something until you feel tired. Create a calming bedtime routine for you and your kids.
• Make the bedroom a peaceful and soothing space. For both adults and kids, try to keep the temperature comfortable and cool. Try to limit bright lights in the evening. Finally, put a limit on screen time for you both by switching off electronic devices at least half an hour before hitting the hay.
• Be mindful of what you eat and drink before bed. Stay active and eat a balanced diet. If you feel hungry at night, opt for a light, healthy snack instead of a heavy meal. For adults, steer clear of caffeine in the late afternoon or evening (maybe try some chamomile or lemon balm tea instead). For adults and kids, cut back on fluids before bedtime to prevent those annoying early morning bathroom trips.

Exercise and Staying Active

Getting regular exercise can really boost your mood and energy levels. Things like walking, biking, doing yoga, dancing, playing indoor games with the kids such as building forts with pillows, or even a short workout at home can help release those feel-good endorphins and fight off the sluggishness that comes with the winter blues. 

Try to get 30 minutes of exercise on most days of the week. Doing outdoor activities when the sun is out is especially good for you and kids both.

Self-Care

This is all about taking care of your needs and making your physical and mental health both a top priority. Some people might see this as being selfish, but when you and your kids focus on your own well-being, you’re much better prepared to handle life’s ups and downs and support others too.

Self-care is also personal. It’s not just about enjoying bubble baths, visiting spas, or going to the gym. It also involves setting healthy boundaries, choosing better food options, sticking to those doctor’s appointments, limiting screen time, tidying up your family’s space, budgeting for the future, reaching out to friends, and more.

There are apps out there that can assist with self-care activities like journaling, improving executive function, and practicing mindfulness:

• Finch 
• Bearable 
• Calm 
• Headspace 
• Daylio 
• Moodnotes 
• Dailybean 
• Moodfit
• MindDoc 
• 7Cups

What About Seasonal Affective Disorder (SAD)?

Maybe you’ve noticed you or your child have felt depressed and low in mood every winter now, for a few years. Think back for a moment: have these changes lasted from a few weeks to a few months, once the daylight hours start changing? If so, you or your child may be dealing with more than just the winter blues. You could be dealing with what’s known as seasonal affective disorder, or SAD for short.

What is SAD?

SAD is a type of depression that’s connected to the changing of the seasons, usually kicking in around late fall and sticking around until winter ends. SAD is persistent, lasting outside of the winter months. In contrast, the winter blues are temporary and often found to be right before, during, or just after the holiday season.

While we don’t completely know why it happens, it’s believed that SAD is related to less sunlight exposure, which impacts:

Serotonin levels: This is a brain chemical that plays a role in both mood and energy levels.

Melatonin production: This hormone helps manage sleep-wake cycles, and when it’s off, one might feel more tired.

Circadian rhythm: This is the body’s internal clock, and it can get thrown off when there’s less daylight.

If you or your child have SAD, you may experience:

• Ongoing feelings of sadness
• Low energy and fatigue
• Trouble focusing
• Sleeping too much or having insomnia
• Changes in appetite, for example cravings for extra carbs or sweets
• A lack of interest in activities usually found as fun

Reach Out Today

At times, dealing with the winter blues or SAD symptoms needs a bit more attention. Therapy offers a comfortable environment to dive into your emotions and create tailored coping methods. At Supportive Steps, I focus on guiding people, teens, and children who are challenged by the winter blues, seasonal depression, and similar difficulties to find brightness in the gloomier days.

If you’re having a tough time, feel free to get in touch. Together, we can get through this season with strength, kindness, and optimism. Book a free 15-minute consultation here today.