As the days get shorter and darker, you might notice changes in your family. Maybe your preschooler seems more cranky than usual. Maybe you find it harder to get out of bed in the morning. Maybe your toddler who usually loves playtime now just wants to sit quietly. These changes could be more than just winter blues—they could be signs of seasonal affective disorder, or SAD.
Understanding how seasonal changes can impact your family’s mental health can help you create a warm, supportive home even during the darkest, coldest months of the year.
During the winter months, some people may experience the winter blues or SAD. While they sound similar, there are important differences.
Winter blues happen every now and then. You may feel sad or want to stay home, but you’re still able to function. For example, you decide to cancel social plans to stay home but still enjoy your normal activities, like watching TV or crafting. You may just want to stay inside more and not be around others. The next day, you may be able to go out and be with friends or coworkers. You still enjoy life, but you may pull back a little bit.
Seasonal affective disorder is a type of depression that follows a seasonal pattern. It typically starts in the fall and lasts through the winter months, getting better in the spring. With SAD, you may want to stay home, but also no longer want to do things you normally like doing—like watching TV or eating your favorite foods. It seems like you pull away from life completely.
What’s tricky about SAD is it gets better in the spring. People may not get treatment because they might think it’s just the winter blues. However, it’s important to seek support rather than trying to push through on your own.
Getting less sunlight in the winter affects brain chemicals that impact mood and energy levels. When it’s sunny, the brain makes more "feel-good” chemicals, like serotonin. High levels of serotonin boost feelings of happiness. Low levels do the opposite and lead to sadness or depression. When it’s dark, the brain also makes more melatonin. High levels of melatonin can cause you to feel sleepy and have less energy.
As a parent, your mental health matters—not just for yourself but for your entire family. Struggling with SAD can make it hard to show up the way you might want to for them.
SAD may cause several symptoms:
Emotional changes: Feeling sad, hopeless, or worthless, losing interest or pleasure in activities, and having thoughts of suicide.
Physical changes: Weight gain caused by changes in appetite like eating more and craving carbohydrates or sugars, sleeping too much, having less energy or feeling more tired despite getting enough sleep.
Behavioral changes: Increase in activities like pacing or handwringing, slowed movements or speech, or trouble making decisions.
If you’re experiencing a mental health crisis or having thoughts of suicide, call or text 988 for the Suicide & Crisis Lifeline. Trained counselors are available 24/7 to provide support and connect you with local resources.
If you or someone else is in immediate physical danger or experiencing a medical emergency, call 9-1-1. You deserve support, and getting help benefits everyone you love.
SAD can be particularly hard to spot in young children because they can’t always tell you how they’re feeling. Young children (ages 0–2) also show SAD differently than older kids (ages 3–5) and adults.
Signs of SAD in Babies and Toddlers (Ages 0–2)
Mood and behavior changes: More crankiness, negativity, or acting out rather than traditional sadness. Your baby or toddler might seem more irritable overall.
Sleep changes: Excessive sleeping, difficulty waking up, or trouble falling asleep. Your child might want to sleep much more than usual or have a harder time settling down at bedtime.
Energy changes: Seeming more tired or having less energy for play. Your usually active toddler might seem more sluggish or less interested in moving around.
Interest changes: Losing interest in toys or activities they once enjoyed. Your child might not reach for their favorite toys or seem excited about playtime.
Signs of SAD in Preschoolers (Ages 3–5)
Mood and behavior changes: More crankiness, negativity, grumpiness, or acting out. Getting into trouble more often than usual.
Social changes: Withdrawing from social situations or friendships. Your child might not want to play with friends or participate in group activities they used to enjoy.
Energy and mood: Feeling worse during certain months, having the least energy, or being most irritable during winter. General sense of sadness.
Eating changes: Eating more or losing interest in food altogether.
School or preschool difficulties: If your child is in preschool, you might notice declining performance or trouble focusing.
A bad day here and there isn’t a problem. But a pattern of change that lasts for at least two weeks might be. These are just examples, and you know your child best. Look for big changes from their normal mood and behavior and consult with their primary care physician if needed.
There are many things you can do to help your family stay mentally and emotionally healthy during the winter months. Self-care is key with SAD because it tends to follow a pattern you can predict. This means you can use prevention strategies before severe symptoms start.
Increase exposure to natural light, especially in the morning. Try to get outside during daylight hours for a daily walk. This can help your mood by breathing in fresh air and providing a change in scenery, all while exercising.
You could also open curtains and blinds as soon as you wake up. Let natural light fill your home. Try to also spend time near windows during the day. Even on cloudy days, natural light can help.
Staying active is important for both adults and children. Parents could try participating in an exercise class for physical and social benefits. You and your child could also have dance parties in the living room or play catch with a soft object indoors.
Get social with friends and family. This helps stimulate your mind and mood by being around others. Plan fun activities and stick to those plans. Families can do activities together like puzzles or board games, which can help maintain connection and lift spirits.
If you’re having trouble keeping plans, reach out to your support network. They can help hold you accountable and provide support. Tell them how this change of season affects you so they can check in on you.
Make a list of things that cause you stress. Choose a few to work on. Start with something you think you can manage. When you feel more in control of how you’re handling that stressor, keep going and choose another one to work on.
If your child is having a hard time, think about what would be helpful for them and use that to create some practices that the whole family can follow together. Hold them and read to them. Let them ask questions and talk about how they’re feeling. Reassure them and hug them often. Tell them it’s okay to feel scared, angry, worried, sad, or any other emotion they may be feeling. You can also try taking slow, deep breaths together. Whatever you choose to do, these small moments of connection can make it easier to stay on track.
The shorter, darker days of winter don’t have to mean months of struggle. By understanding how seasonal changes affect mood, recognizing the signs of SAD in both you and your child, and putting simple strategies in place, you can help your whole family stay healthy and connected during the winter season. With awareness, care, and support, winter can still be a time of warmth and closeness for your family.
