Kids + “Winter Blues”
Kids + “Winter Blues”
Let’s face it…. winter in South Dakota can be rough! It’s cold and dreary outside, you’re feeling more irritable and tired than usual, and your children are being rambunctious and displaying more behaviors. Seasonal Affective Depressive Disorder (SADD), or the “winter blues,” is a common form of depression. It typically hits after the holidays when limited daylight and cold weather trigger a prolonged sadness. Why do these things always seem to always happen around this time of year? No one knows for sure. It could be that our body’s own natural rhythm is disrupted or that the holidays bring on so many happy chemicals, like dopamine, that a temporary downtime is only natural. Whatever the cause, SADD symptoms tend to include:
Deep sadness for most of the day, almost every day.
Feeling exhausted.
Lack of interest in usual activities.
Weight loss or weight gain.
More sleep than usual.
What Causes the “winter blues?”
Around this time of year, between December and March, there is less sunlight. This is especially true for us South Dakotans. On top of that, it’s much colder than usual outside making it uncomfortable to get out and about. A lack of sunlight and exercise can seriously affect a person’s mood. You wouldn’t believe how powerful sunlight is for the body! Just like plants need sunlight to survive, humans need the sun to produce balancing, feel-good chemicals in the body.
How do the “winter blues” affect my children?
In children, just as in adults, it is very common to feel a change in mood and energy levels during the winter months. Shorter days mean less sunlight, causing internal clocks to get off. This can affect sleeping habits and energy levels. In addition, chilly temperatures often mean staying inside and swaying from regular schedules. And, if done frequently, can negatively affect mental health.
6 tips to beat the “Winter Blues”
Get active: Dancing with kids, exercising with them (jumping rope, pushups, and yoga) and playing running games in the limited space at home can be of great help. Physical activities and exercise increase serotonin in the brain and improve mood.
Exposure to sunlight: Fresh air and sunlight works wonders in battling winter blues. Open all the curtains and shades in the house and allow as much sunlight to come in. Winters may restrict the time spent outdoors. However, it is best to allow them to play and run in the sun when possible. Just make sure to bundle up!
Participate in engaging indoor activities: Play board games, create arts and crafts, and read stories/books together. Keep your child's mind engaged in constructive activities that he/she finds interesting.
Fun-activities & socializing: Play with them! Set up play dates with friends to keep them connected.
Maintain a healthy diet: Consumption of healthy fruits and vegetables keep a child going. Vitamin D is also important. In absence of sufficient exposure to sunshine, taking a Vitamin D supplement can help.
Get enough sleep and relaxation time: A fall in activity level combined with weather changes may impact your child’s sleep. Sleep deprivation is directly linked to poor moods and irritability in children. Create a time in the day to unwind and decompress.
When it’s more than feeling the “winter blues”: Signs and symptoms it’s time to reach out for help
Is feeling very sad or withdrawn for two or more weeks.
Has severe mood swings.
Shows big changes in behavior.
Is having many problems in friendships and other relationships.
Has a sudden overwhelming fear or worry that does not match the situation.
Seems unusually irritable.
Displays explosive anger.
Has trouble sleeping.
Changes their eating habits.
Loses weight.
Spends so much time alone that it gets in the way of doing other activities.
Starts hanging out (in person or online) with peers who are an unhealthy influence.
Is taking new risks, like using drugs or alcohol.
Has lots of stomachaches or headaches.
Avoids school or stops doing as well as they used to in school.
It’s normal to experience some sadness this time of year. When it seems more than the “winter blues” there’s no blame or shame in reaching out for help. PLC can help your child get back on track!
