Coping With The Winter Blues: Helping Children Stay Engaged and Find Joy

Dr. Jackie Miller, PsyD

In winter, some flowers simply rest. They may look unchanged for months, but beneath the surface they are conserving energy and waiting for the right conditions to grow. Children and teens can be similar during the winter months. A slower season doesn’t always mean something is wrong; but if a quieter mood, lower energy, or pulling back from valued activities is prominent most of the day or more days than not, they may need support through this season.

Winter can be a challenging season for many children and teens who thrive on social connection and time outdoors. Shorter days, colder weather, and reduced sunlight can impact mood, energy levels, and motivation. Parents often notice increased irritability, withdrawal, anxiety, or sadness during the winter months—commonly referred to as the winter blues.

As a pediatric psychologist specializing in Acceptance and Commitment Therapy (ACT), I work with families to help young people cope with seasonal mood changes by focusing on two key ideas: making space for hard feelings and staying engaged in meaningful, valued activities, even when motivation is low.

Why Winter Affects Mood in Kids and Teens

Research shows that seasonal changes can affect mental health due to:

• Reduced exposure to natural sunlight

• Disrupted sleep routines

• Less physical activity

• Increased isolation and screen time

  
  

For some children, winter mood changes are mild and temporary. For others, they can look like sadness, irritability, anxiety or chronic fatigue, and significantly interfere with school performance, relationships, and overall well-being.

ACT focuses on building psychological flexibility—helping kids and teens learn how to experience difficult emotions without becoming stuck, while still moving toward what matters most to them.

ACT reminds us that the goal isn’t to eliminate uncomfortable emotions—but to help kids learn how to live full, meaningful lives alongside them.

Evidence-Based Strategies to Reduce Seasonal Mood Changes

One of the most effective, research-backed approaches for managing winter blues is behavioral activation—intentionally engaging in activities that support mood and connection, even when motivation is low.

Importantly, we don’t wait to “feel better” before acting.

Often, action comes first, and motivation and mood improvements follow.

Fun, Winter-Friendly Ways to Stay Engaged

1. Engage the Senses

Winter offers powerful opportunities for sensory regulation:

• Warm drinks, cozy blankets, and soft lighting

• Baking or cooking with comforting smells

• Listening to music or audiobooks

• Art, crafts, or activities with different textures

Sensory experiences can help regulate the nervous system and create moments of calm and pleasure.

2. Get Outside—Briefly and Intentionally

Outdoor time still matters in winter:

• Take a short walk in the morning light to regulate the body’s natural melatonin and internal clock.

• Take a 10 minute hike. It doesn’t need to be long to be meaningful.

• Drive to a local park or scenic overlook

• Watch the low winter sunset and notice the colors to experience a sense of awe and appreciation for the clear views in the winter.

Even small amounts of sunlight exposure can support mood and sleep.

3. Keep Bodies Moving

Physical movement is strongly linked to improved mental health:

• Walk around the mall during quiet morning hours

• Visit indoor play spaces or recreation centers

• Try yoga, stretching, or movement games at home

Movement doesn’t have to be intense to be effective.

4. Plan Ahead for Spring

Having something to look forward to can increase hope and motivation:

• Plan a spring break trip or weekend getaway

• Talk about future activities, camps, or hobbies

• Create a countdown or vision board together

Anticipation itself can boost mood.

5. Create Mini Staycations

Novelty can break up the monotony of winter:

• Stay at a local hotel with an indoor pool

• Plan themed weekends at home

• Try new local activities you haven’t explored before

• Take a day trip to the beach to appreciate the expansiveness of the beach when it is empty.

  
  

6. Try New Recipes and Activities

Cooking and creative projects offer connection and accomplishment:

• Choose a new recipe each week

• Bake together on weekends

• Explore hobbies like puzzles, games, or DIY projects

  
  

Making Space for Feelings With Acceptance and Commitment Therapy

ACT teaches children and teens that uncomfortable emotions—like sadness, boredom, or frustration—are a normal part of life, especially during winter. Instead of trying to eliminate these feelings, therapy helps kids learn how to:

• Notice emotions without being overwhelmed by them or letting them take over their choices

• Reduce struggle and avoidance

• Engage in small, values-based actions (family connection, learning, kindness, fun) even when things feel hard. These actions can pull mood along with them.

This approach builds skills that support resilience well beyond the winter months.

When to Seek Therapy for Winter Mood Changes

If your child’s mood changes are:

• Lasting most of the day, more days than not 

• Interfering with school, friendships, or family life

• Accompanied by increased anxiety, withdrawal, or low motivation

  
  

As a pediatric psychologist providing Acceptance and Commitment Therapy, I can help your child develop coping tools, emotional awareness, and strategies for staying engaged in daily life—even during challenging seasons.

A Note to Caregivers

If you’re worried about your child’s mood this winter, trust your instincts. You don’t have to wait until things feel overwhelming to ask for help.

Therapy can provide a supportive space for children, teens, and caregivers to better understand what’s happening and learn practical skills to support emotional well-being.

Disclaimer: This blog post is for informational purposes only and does not constitute psychological advice.

Remember: Every individual is unique, and the therapeutic approach will be tailored to their individual needs and circumstances.

Schedule a free phone consultation: Would you like support for you and your child with any of the topics discussed here? Fill out the contact form below.