When The Seasons Start to Change…
Recognize the Signs of Seasonal Depression and Anxiety in Kids
Increased irritability, mood swings, or sensitivity.
Fatigue or lack of energy, even after a whole night’s sleep
Changes in sleep patterns (sleeping more or struggling to fall asleep)
Loss of interest in activities they usually enjoy
Difficulty concentrating or completing schoolwork
Changes in eating habits, especially cravings for carbs or sugary foods
Withdrawal from family or friends
Why Seasonal Changes Impact Mood, Anxiety, and Symptoms of Depression in Kids:
How to Help:
Create Routines That Promote Well-being: Kids benefit from daily routines. During the holidays and time off from school, encourage consistent wake-up times, nutritious meals, and regular exercise to help combat the effects of reduced daylight.
Encourage Time Outdoors: Natural light can significantly improve mood. Encourage and prioritize outdoor time, even if just for a short walk. Physical activity and exposure to daylight both positively affect mental health.
Movement: Physical activity releases endorphins and serotonin, which are natural mood elevators. This can help counteract the feelings of sadness or irritability that can come with shorter days and decreased sunlight. Exercise also helps kids release pent-up energy, making them feel happier and more balanced.
Social Time: With more indoor time and potentially fewer opportunities to see friends or classmates during breaks, kids can start to feel isolated. Social interaction is crucial for kids during the winter months because it provides emotional support, boosts mood, and helps them feel connected with family, friends, or peers—it offers a break from the monotony and can help kids feel connected and supported.
Teach Coping Techniques: Simple, accessible coping strategies like deep breathing, talking about emotions daily, and mindfulness exercises can be invaluable for children. These strategies give kids tools to manage overwhelming feelings in the moment.
Set Up "Gratitude Moments": Encourage kids to take a few moments each day to think about something they're grateful for, even on difficult days. Gratitude can help redirect focus to positive aspects of their lives.
Reduce Screen Time: Obviously, since it's cozy season, you are going to want to watch movies and snuggle up with your kiddos. However, be intentional with their screen time. For kids and adults alike, increased screen time worsens symptoms of seasonal depression and anxiety.
Model and Encourage Open Conversations: Kids are perceptive. When we model vulnerability by talking openly about feelings, they learn it’s also okay to express their own emotions. Check-ins and open-ended questions can invite them to share how they’re doing emotionally.
Parents: Take Care of You!
Signs of Seasonal Depression in Adults
Persistent Low Mood
Feeling sad, hopeless, or "empty" most of the day, nearly every day during the season.
Loss of Interest or Pleasure
Disinterest in hobbies, activities, or socializing, even with things they usually enjoy.
Fatigue and Low Energy
Experiencing excessive tiredness or lethargy, even after adequate sleep.
Difficulty Concentrating
Trouble focusing, making decisions, or completing tasks at work or home.
Changes in Sleep Patterns
Oversleeping (common in winter SAD) or, less frequently, difficulty falling asleep.
Changes in Appetite or Weight
Weight gain, which may include cravings for carbohydrates, sweets, and other quick sugars, or a decrease in appetite and weight loss.
Social Withdrawal
Avoiding friends, family, or social gatherings and preferring to isolate.
Physical Symptoms
Unexplained aches, headaches, or a general sense of physical discomfort.
Increased Irritability or Sensitivity
Being quicker to anger or feeling overwhelmed by minor frustrations.
Thoughts of Guilt or Worthlessness
Persistent negative self-talk or feelings of being a burden. In severe cases, thoughts of self-harm or suicide may occur.
Signs of Seasonal Anxiety in Adults
Increased Worry or Fear
Worrying excessively about the future, work, relationships, or health, often out of proportion to the situation.
Restlessness
Feeling unable to relax or constantly "on edge."
Physical Symptoms of Anxiety
Experiencing muscle tension, headaches, increased heart rate, or gastrointestinal issues.
Difficulty Sleeping
Trouble falling or staying asleep due to racing thoughts or overthinking.
Avoidance Behaviors
Steering clear of situations or people that might trigger anxiety, leading to isolation.
Panic-Like Symptoms
Shortness of breath, dizziness, or feelings of panic, even without a clear trigger.
Overthinking and Catastrophizing
Imagining worst-case scenarios about everyday challenges.
If you notice these feelings starting to come up, take action for your mental well-being! There is no shame in making your mental health a priority—it's a necessity!
“In my own deepening understanding of myself I find my capacity to serve others is deepened as well. The better I am at self-care the more genuinely nurturing of others I am able to be”
Fun Screen Free Activity Ideas for kids and families!
