Managing the Winter Blues:
Supporting Kids Through a Challenging Season
For many families, winter is filled with celebration, traditions, and togetherness. But it can also be a time of heightened stress, fatigue, and emotional ups and downs—especially for children and teens. Shorter days, disrupted routines, academic pressure, and the emotional weight of the holiday season can all contribute to what’s often referred to as the winter blues or holiday syndrome.
Holiday syndrome, a term introduced by psychologist James Cattell, describes a temporary increase in feelings like anxiety, irritability, sadness, or emotional regression that some people experience during the holiday season. Importantly, these feelings are not the same as mental illness—but they are real, valid, and deserving of care and attention.
Why Winter Can Feel Hard for Kids
The stretch of time between late fall and early spring can be especially challenging for young people. Changes in routine, heightened expectations around the holidays, family stress, and reflections on the passage of time can all impact emotional well-being. In schools and communities, this may show up as increased distractibility, withdrawal, mood changes, or a greater need for reassurance and support.
What Helps: Consistency, Compassion, and Connection
While we can’t eliminate all stressors, there are simple, meaningful ways adults can help children feel more grounded during the winter months:
- Maintain predictable routines when possible, especially around sleep, meals, and daily transitions.
- Create space for mixed emotions. The holidays can bring joy and grief at the same time—acknowledging that complexity helps kids feel seen.
- Encourage movement and breaks, particularly when energy or focus seems low.
- Build in moments to check in and check out, whether at home, in school, or during activities.
- Model self-care and boundary-setting, reminding young people that it’s okay to rest, say no, and ask for help.
Even small acts of awareness and consistency can make a meaningful difference. When children feel safe, supported, and understood, they are better able to navigate seasonal stress and reconnect with hope.
A Season for Care
Winter can be a powerful reminder that care and connection matter—especially during times of transition. By approaching the season with empathy, flexibility, and intention, we can help young people move through the winter blues feeling supported, resilient, and less alone. If you’re looking for an easy way to start these conversations at home or in the classroom, our Winter Workbook is available to download and share.
Mental Health Resources
If this season feels heavy for you or the young people in your life, you’re not alone — and support is always available. The winter months can bring up a wide mix of emotions, and reaching out for help can offer comfort and clarity when things feel overwhelming. Below are a few trusted resources you can turn to anytime:
Helpful Resources:
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988 Suicide & Crisis Lifeline: Call or text 988 for support with emotional distress or mental health concerns.
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Crisis Text Line: Text HOME to 741741 to connect with a trained counselor by text.
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National Domestic Violence Hotline: Call 1-800-799-7233 for confidential help navigating unsafe relationships.
