How Your Family Can Beat the Winter Blues
Weathering Seasonal Depression in Children and Teens
You’re feeling more irritable and tired than usual. It feels like it might be time to hibernate. Why do these emotions bubble up around this time of year? In both children and adults, it’s very common to feel a change in mood and energy level during the darker winter months.
According to research from the American Psychological Association (APA), the stress of the holiday season may especially affect children and teens who are already navigating mental health challenges.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (or SAD) is a type of depression tied to seasonal mood changes, typically beginning in late fall and lasting through winter. While commonly associated with adults, SAD can also affect children and teens, complicating existing mental health issues.
Left untreated in children, SAD may lead to increased anxiety and academic difficulties. It’s more than just “the winter blues,” according to the APA. SAD affects approximately 5% of the U.S. population annually – young people and women are most at risk.
SAD is believed to stem from biological factors, including reduced sunlight disrupting the body’s internal clock during colder winter months. SAD may also indicate a deficiency in serotonin and melatonin levels – two brain chemicals that help manage mood regulation and sleep.
Signs and side effects of winter depression
Symptoms of SAD in teens and children may feel somewhat similar to those of mild winter depression. One of the main SAD symptoms in children is moodiness that starts to become more prominent at the same time every year. Look for:
- Mood changes. Persistent sadness, irritability and feelings of hopelessness
- Low energy. Lethargy, fatigue and excessive sleepiness
- Appetite change. Food cravings, overeating and winter weight gain
- Social withdrawal. Avoid friends and activities that were once enjoyable
- Physical issues. Unexplained aches and body pains like headaches
The APA emphasizes that if symptoms persist for at least two consecutive winters, the patient meets the diagnostic criteria for SAD. However, even emerging signs of depression or SAD in children warrant your attention.
4 common treatments for managing SAD
Fortunately, several evidence-based treatments can help alleviate SAD symptoms. While these treatments are widely effective for adults, modifications may be needed for children and teens. A combination of therapy, parental interaction and school support can perhaps help the most:
- Light therapy. Exposure to a lightbox that mimics natural sunlight is one of the most effective treatments. APA studies show that 70% of people with SAD experience symptom relief with consistent light therapy.
- Psychotherapy. Cognitive-behavioral therapy tailored to SAD focuses on identifying negative thought patterns and developing coping strategies.
- Medication. In severe cases, selective serotonin reuptake inhibitors (SSRI) may be prescribed to regulate serotonin levels.
- Lifestyle changes. Encouraging outdoor activities during daylight hours and practicing mindfulness can help people sidestep SAD.
The National Institutes of Mental Health (NIMH) recommends that parents track symptoms over time and consult a pediatrician or mental health professional for evaluation. Early detection is crucial for effective treatments and minimizing the long-term impact on a student’s emotional and social development.
How can you help a child showing signs of winter depression?
Allow your child or teen to be expressive with their thoughts and emotions that may feel new. Try to create a safe and inviting space where they feel comfortable sharing what’s going on. Let your child know what changes you’re noticing in them without passing judgment.
Some of the best ways to help a child or teen struggling with SAD is helping them implement a consistent daily schedule. According to the National Institutes of Mental Health (NIMH) other tips for helping kids stay balanced and engaged all winter long:
- Sleep enough. Many kids, especially teens, routinely don’t get enough sleep. Lack of sleep makes it harder to pay attention, control impulses and excel at school.
- Move more. Try after-dinner walks, yoga, regular exercise and stretching to relieve feelings of restlessness in the wintertime.
- Write it down. Teach kids how to journal their thoughts and jot down their feelings to express themselves.
- Nibble nutritiously. Cook and eat a healthy diet full of vitamins and minerals that help sustain energy and promote well-being for the whole family.
- Sustain friendships. Help your child or teen remain social throughout the winter months, even if they don’t want to participate at first.
Most importantly, be patient and do not expect that your child’s symptoms will go away immediately.
Contact LifeWorks Schools
If your student continues to feel stress around the holidays, consult a child psychologist or another licensed mental health professional. Call LifeWorks Schools for help 215-489-3028 or fill out the contact us form and reach out today.