Seasonal Depression in Kids: A Parent’s Guide

Seasonal Affective Disorder (SAD) is a type of depression that occurs at specific times of the year, typically in the fall and winter when daylight hours are shorter. While it is often associated with adults, children and teens can also be affected.

Here’s how parents can recognize symptoms and support their children in building protective factors that foster multiple skills and resilience. Remember, the key is to stay engaged, active, and connected. With a little creativity and effort, your entire family can benefit from these activities.  

Tips for Helping Kids and Teens Cope with Seasonal Depression

1. Recognize the symptoms.

Look out for symptoms such as irritability, fatigue, trouble getting along with others, hypersensitivity to rejection, a heavy feeling in the arms or legs, oversleeping, changes in appetite (especially cravings for carbohydrates) and weight gain.

• Changes in Mood—They may feel sad, irritable, or hopeless, and might cry more than usual.
• Negative Thinking—Increased sensitivity to criticism and more frequent complaints or blaming others.
• Loss of Interest—A lack of desire to engage in activities they usually enjoy.
• Low Energy—Feeling unusually tired or having little energy.
• Changes in Sleep—Sleeping more than usual and having difficulty waking up.
• Changes in Eating Habits—Craving sugary or high-carb foods, leading to overeating and weight gain, or a loss of appetite.
• Trouble Focusing—Difficulty concentrating on schoolwork, which can affect grades.
• Suicidal Thoughts—In severe cases, thoughts of death or self-harm.

2. Have open conversations.

Regularly check in with your kids about how they’re feeling. Ask open-ended questions. Here are conversation starters for different symptoms you, a teacher or others may notice.

Mood and Feelings:

• “I’ve noticed you seem a bit down lately. How have you been feeling?”
• “Do you feel sad or irritable more often these days?”
• “Are there times when you feel hopeless or overwhelmed?”

Energy and Activities:

• “Have you been feeling more tired than usual?”
• “Are you finding it hard to get excited about things you usually enjoy?”
• “Do you feel like you have less energy to do your favorite activities?”

Sleep and Appetite:

• “How have you been sleeping? Are you finding it hard to wake up in the morning?”
• “Have you noticed any changes in your appetite or cravings for certain foods?”
• “Are you eating more or less than usual?”

School and Concentration:

• “How are things going at school? Are you having trouble concentrating?”
• “Do you feel like you want to be alone more often?”
• “Are you finding it hard to enjoy time with family and friends?”

Physical Symptoms:

• “Are you having headaches or stomachaches?”
• “Do you feel any unusual aches or pains?”

General Wellbeing:

• “Is there anything that’s been bothering you that you’d like to talk about?”
• “How can I support you better during this time?”
• “Would you like to talk to someone else, like a counselor or therapist, about how you’re feeling?”

3. Create a bright and cheerful environment.

Light Therapy: Daily use of a light therapy box, which can help mimic natural sunlight, can help improve mood. Talk to your pediatrician to see if they recommend this for your child.

Brighten Up Your Home: Keep your home well-lit and open curtains during the day to let in as much natural light as possible.

4. Encourage physical activity.

Physical activity can significantly boost mood and energy levels.

Indoors: Encourage your kids to stay active with indoor activities like dancing, sports and recreation offerings at school or a community center, kid-friendly workouts at home or even helping with simple activities around the house like vacuuming or sweeping.

Outdoors: Fresh air and sunlight can be very beneficial. When the weather permits, bundle up and head outside for activities like walking, sledding, snowshoeing, ice skating, building a snowman, etc.

5. Maintain a healthy routine.

Regular Sleep Schedule: Help your kids maintain a consistent sleep schedule. Encourage them to go to bed and wake up at the same time every day.

Balanced Diet: Ensure your kids are eating a balanced diet with plenty of fruits, vegetables and whole grains. Limit sugary snacks and encourage foods that boost energy and mood.

6. Foster social connections.

Family Time: Plan regular family activities like game nights, movie marathons, or cooking together. These activities can help strengthen bonds and improve everyone’s mood.

Stay Connected: Encourage your kids to stay in touch with friends by allowing them time for these activities both in person and online or arranging play dates for younger children.

7. Support your child’s interests and hobbies.

Creative Outlets: Encourage your kids to engage in creative activities like drawing, writing or playing music. These can provide a sense of accomplishment and joy.

New Skills: Winter is a great time to learn something new. Whether it’s cooking, knitting or a new instrument, these activities can keep your kids engaged and excited.

8. Seek professional help if needed.

If your child’s symptoms are severe or persistent, it’s time to talk to their pediatrician. Look for signs like persistent sadness, withdrawal from activities, or changes in sleep and appetite for two weeks or more. Many of these symptoms may be somewhat “normal” in teens, so think about the degree to which symptoms are to your child’s normal range. Also, are these symptoms interfering with their ability to live a productive and healthy life.

Your pediatrician may recommend an antidepressant and/or a specific type of therapy such as cognitive behavioral therapy. They may also refer you to a child & adolescent psychiatrist.

Therapists can provide valuable support and strategies to help your child better manage their symptoms. In addition, therapists can offer advice to parents on how to support their child, including creating a supportive home environment and recognizing signs of worsening symptoms.