Supporting Your Child’s Mental Health During the Winter Months
Winter can be beautiful but also challenging for kids. Shorter days, less outdoor time, cabin fever, and post-holiday shifts can affect mood, sleep, and behavior. Some children become more irritable or clingy. Others seem withdrawn, unmotivated, or “extra sensitive.” The goal isn’t to force winter happiness. The goal is to support steadiness: routine, connection, movement, and emotional safety.
Keep the basics steady: sleep, movement, and predictable routines
Kids tend to do best when their day has a familiar flow, especially during darker months. Regular physical activity is one of the most protective “mood supports” we have. National guidelines recommend: “Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily” (U.S. Department of Health and Human Services [HHS], 2018). If outdoor time is limited, indoor movement still helps; dance breaks, obstacle courses, yoga, scavenger hunts, or “walk and talk” laps inside a mall or store.
Be mindful of the winter screen-time slide
When kids are indoors more, screens tend to take over. The CDC notes that “too much screen time is associated with poor sleep… and poor mental health” (Centers for Disease Control and Prevention [CDC], 2024). You don’t have to eliminate screens to protect mental health—just create one or two boundaries that your family can actually keep, like:
No screens during meals
A screen-free hour before bedtime
Screens after homework/chores only
Prioritize connection (especially if your child seems more “shut down” in winter)
In winter, kids can quietly drift into isolation—less spontaneous play, fewer outside interactions, and more time alone. Try short, consistent connection points:
10-minute bedtime check-in (“high/low” of the day)
Weekly family game night
One planned playdate every week or two
If bullying or exclusion is part of the picture, kids often need extra adult support and follow-through. The CDC notes bullying “increases the risk for depression, anxiety, sleep difficulties, [and] lower academic achievement” (CDC, 2024). If your child is being targeted, it’s okay to be direct: document what’s happening, loop in the teacher/school, and help your child practice simple scripts for seeking help.
Know when it may be more than “winter grumpiness.”
Some winter mood shifts are normal. However, if you notice persistent changes (lasting more than two weeks) that affect sleep, appetite, school performance, or enjoyment, it may be time to consult a professional. Seasonal Affective Disorder (SAD) is “a type of depression associated with seasonal changes” (Substance Abuse and Mental Health Services Administration [SAMHSA], 2024), and NIMH explains that, in most cases, symptoms start “in the late fall or early winter” (National Institute of Mental Health [NIMH], n.d.). Even if it’s not SAD, these resources can guide you on what to watch for and how to get support.
When to reach out for help
Consider reaching out to your pediatrician, school counselor, or a therapist if:
School refusal is increasing
Sleep/eating changes are significant
Your child is persistently down, withdrawn, or highly irritable
Fears about death/loss become intense or frequent
Your child says anything about self-harm or not wanting to be alive
If your child struggles during the winter months, contact us for more support. Our clinicians can help!
Article Written by: Sabrina Kalontarov
