The holidays are over. The kids are back to school. Everyone is sliding back into the routine, but you recognize a sluggishness creeping over your home. The earlier sunset and later sunrise bring us shorter days. The decreased sunlight also impacts our brains and our bodies. We are all familiar with the winter blues and are trying our best to muddle through till spring, right? However, there are tips you can implement to help you manage the winter blues and keep your family moving forward into the new year with hope for brighter days.

The Winter Blues and Kids Impacted by Trauma

Many of us are raising kids impacted by trauma, loss, or early life chaos, which have resulted in challenging behaviors, mental health disorders, and delayed development. The shift to shorter, darker days can impact their moods and coping skills. Our kids might be more vulnerable to the winter blues because of their struggles and early life history. Parents and caregivers may be more vulnerable because we are under significant stress as our kids’ safe landing place.

You might notice increased symptoms of depression, dysregulation, or anxiety in your kids during this time of year. If these seasonal changes also impact you, it can create an ugly stew of emotional triggers, troubling interactions, and general unease in your home.

The winter blues can be challenging to manage. Here are ideas to support your family to survive the season and learn healthy coping skills.

Watch and Learn

Observing your family is the first and most helpful way to manage winter blues. Ask yourself a few questions:

  • How are they handling the transition from holidays back to routine?
  • Does anyone need more (or less) sleep than usual?
  • Have their eating habits changed? Eating much more or much less?
  • Are the moods in the house stable and typical for your family?
  • When is dysregulation most noticeable? To what degree?

Recognizing when one of you is struggling beyond what is typical for that person is crucial. Sometimes, the winter blues are more than just a challenging season. If you are concerned about your family member’s mental health, make a doctor’s appointment right away. Seasonal affective disorder (SAD) is treatable, as are clinical depression and other mood disorders that may be impacting this family member.

Decide on a Plan to Bust the Blues

Beating the winter blues does not have to change your existing calendar or family routine significantly. Instead, these are several impactful tweaks and additions to your schedule that you can implement starting today to mitigate the impacts of the winter blues.

1. Focus on Food.

Increasing the protein and healthy greens your family consumes is an excellent way to beat the blues. Lean proteins help curb cravings for carbohydrates and sugar, which helps prevent energy levels from crashing. Leafy greens are high in Vitamin C, iron, fiber, and other vitamins and minerals that boost internal health and immunity.

Consider also adding foods loaded with Vitamin D to ward off the blues. Try increasing your intake of fatty fish, fish oil, and Vitamin D-fortified foods like milk, orange juice, breakfast cereals, and yogurt to help balance everyone’s moods.

And remember to hydrate! It’s easy in the winter months to drink more hot beverages. However, if those drinks contain caffeine, you might be dehydrated. Your immune system and brain function will thank you for the switch to caffeine-free herbal teas.

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2. Get Moving.

Exercise is an excellent way to boost a mood that is going south. Be creative in approaching your kids’ physical activity. Often, our kids will benefit from “heavy work” to meet their sensory needs. Try rolling giant snowballs or building blanket forts. Take turns walking the dog – Fido will also benefit from the movement and fresh air!

When you see your kids triggering each other, call a dance party break or take a brisk walk around the block to reset the environment. Build time into their after-school and weekend routines for physical exercise, whether it’s time on the trampoline or playing with an indoor soccer league.

If you don’t already, try incorporating regular physical activity into your calendar starting today. Many parents and caregivers find walking during lunch or before they get home and start parent duty helpful. Free apps and videos on the internet are perfect for any exertion level and ability you seek. Whatever time of day works for you, try to get some focused time to reset your mind and move your body.

3. Hold Structure Steady.

It’s tempting when you feel the winter blues to allow the day to slide by and let go of intentionality or consistency. While that might feel good in the moment of decision, it can yield significant dysregulation for everyone later. Resist the temptation by developing a mantra for yourself like, “My consistency will help us overcome this funk,” or something else that triggers you to step into the structure rather than abandon it.

If you don’t already have an established, predictable routine for your home, the new year is a great time to develop one! Many families find it helpful to break the day into chunks, focusing on a few essential tasks for each portion of the day. Others use apps, phone alarms, or smart-home devices to help the family move through the day.

When working with pre- or early-readers, consider picture schedules to help them stay on task. Consider turning regular weekly chores into games with prizes or rewards, like Chores Bingo. Routines can be predictable and fun at the same time. The hidden benefit is that you get more cooperation if they are having fun.

Make sure your schedule includes these crucial elements:

4. Accentuate the Positive.

Sometimes, the beauty of winter is breathtaking! While you or your kids might feel sluggish or blue, you can choose to seek the beauty around you. Go on a nature walk. Share a picture of the crisp blue skyline behind the dark, bare trees with your kids. Seeking the beauty around you will boost your moods for sure.

Train yourselves to call out the joyful or positive moments of your day. Many families do “high points and low points” at family dinner time to help start conversations and build connections. Consider a winter-blues version for your family, like “I Spied Something Beautiful Today” or “Three Great Things from Today” when you gather for a meal or other family time.

Speaking of family time, be intentional about regularly gathering for fun, engaging activities. Establish a family movie night or a game night if you don’t already have one. Start a poker tournament using M&Ms for currency. Keep the atmosphere positive and connecting, even if it means playing games the older kids have outgrown. If you are a bookish crowd, do a Book Review Night where you each share your most recent reads. The goal is to find positive activities you can all look forward to and enjoy as a group.

Practical ideas for Connecting with Teens.

5. Know When to Slow It All Down.

Whether it’s because one of you is struggling significantly or you’ve all been on the go in separate directions, it’s crucial to know the signs that it’s time to take life down a notch or two. Sometimes, the winter blues can feel overwhelming because your child has other issues they are tackling simultaneously, like the return to school or a winter virus. Often, we miss the signs that we need a break because we are so focused on our kids’ schedules, needs, or challenges.

These signs may indicate you and your family need to hop off the Busy Train for a short break at the home station.

  • Increased irritability, moodiness, or challenging behaviors
  • Regression of behaviors
  • Spike in exhaustion or sleep
  • Increased or decreased appetite
  • Difficulty holding to routine
  • Increased sibling challenges

When you notice these or other signs that your family has had enough, schedule a down day. Turn your phones off and stash them in a basket for a few hours. Let the kids stay in their jammies and pile the blankets and pillows into the family room to watch your favorite movie. Order take-out and play games. Find ways to spend time together that feel refreshing and rejuvenating.

Of course, if these signs persist and you are concerned about the risks of seasonal affective disorder (SAD) or depression, reach out to a medical professional right away.

Be Creative and Intentional About The Winter Blues

Struggling with the winter blues is common for those who live in non-tropical regions, whether your winter is right now or in July and August. Arming yourself with information about what to look for and how to cope with the challenges of the changing seasons is an excellent start. To creatively manage the winter blues with your family, ask them what will boost their moods or energize them. You might get some fun new ideas for busting those blues together!

Image Credits: Oleksandr P; Pixabay; Julia M Cameron