"Why do I feel so low every winter?" This is a question many of us ask as the season changes. Winter can be particularly tough on our mental health, with shorter days, colder weather, and reduced sunlight affecting both adults and children.

As a psychodynamic counsellor at Kids Inspire, Elmira Kaliberova has seen firsthand how these seasonal shifts can impact families. In this blog, she explores the winter blues and Seasonal Affective Disorder (SAD), the signs to look for, and practical tips to support your family’s mental health during the winter months. 

What are the winter blues?

The ‘winter blues’ describe feelings of sadness, fatigue, or sluggishness often linked to shorter days and lack of sunlight. While usually temporary, these symptoms can make everyday tasks harder and affect our mood and motivation. 

What is Seasonal Affective Disorder (SAD)?

For some, the winter blues can develop into something more serious: Seasonal Affective Disorder (SAD). This is a form of depression and is triggered by seasonal changes, most often during winter when days are shorter and sunlight is limited. SAD can lead to symptoms that go beyond occasionally feeling down, significantly affecting daily life. Around 1 in 15 people in the UK experience SAD.

Common signs of SAD include:

• persistent fatigue or low energy

• changes in sleep patterns (difficulty sleeping or excessive sleep)

• lack of interest in daily activities or hobbies

• changes in eating habits (overeating or loss of appetite)

• difficulty concentrating or making decisions

• withdrawal from social interactions

• increased irritability or mood swings

Noticing these signs early can help you tell the difference between common winter struggles, or something more serious so you can take the right steps to help.

Practical tips for families to combat winter blues

Below are some tips that have helped me personally and many others I’ve worked with. Remember, you don't have to try them all at once. Even small steps can feel challenging when energy is low, but they can help you find a little more light and ease during the winter season.

 Soak up the sunlight

• spend time outside during daylight hours, even if it’s chilly. A short walk in the morning can make a big difference

• open the curtains or blinds as soon as you wake up and try to sit by the window during the day

• if natural light is limited, perhaps try sunlight imitation lamps or lightboxes.

Keep moving

• get active together! Dancing in the living room, going for walks, or playing in the garden are fun ways to stay moving

• physical activity releases endorphins, which help lift everyone’s mood.

Create a cosy environment

• transform your home into a warm retreat with soft lighting, blankets, and candles

• build a blanket fort for reading or movie nights, perfect for family bonding!

Stick to a routine

• keep consistent mealtimes, bedtimes, and morning rituals to stabilise your body’s natural rhyt

• avoid screens first thing in the morning and at least an hour before bed.

Boost nutrition and try supplements

• eat mood-enhancing foods like fish, nuts, whole grains, and colourful vegetables

• add Vitamin D and B12 supplements when natural sources of Vitamin D are harder to come by. These nutrients are essential for energy and emotional wellbeing.

Encourage open conversations

• create a safe space for your family to express their feelings. Weekly ‘check-ins’ can help children feel heard and supported

• reassure them that feeling low sometimes is okay and part of being human.

A few other tips

• get creative. Explore art, journaling, or crafts as a family. You could try Donald W. Winnicott’s Squiggle Game!

• plan fun activities like baking, board games, or themed movie nights. Laughter and joy are natural mood boosters

• break down larger tasks. Tidying a corner, or completing a small puzzle, can help build confidence and a sense of accomplishment.

Finding light in winter

Winter’s chill and darkness can sometimes cast a shadow over our mood, but they don’t have to define the season for you or your family. By staying mindful of the signs of SAD and embracing small, intentional steps to support your wellbeing, you can bring light and warmth into the colder months. These feelings, however heavy, are not permanent, and you are not alone in facing them. You deserve kindness, connection, and care - this winter and always.

If feelings of sadness feel like they’re not going away, consider professional help. Reach out to a GP or a mental health professional. Early intervention can make a world of difference.

About the author

Elmira Kaliberova is a Psychodynamic Art and Play Therapist at Kids Inspire, part of the Core Therapy Team. She uses art and play to help children explore emotions and build resilience. With lived experience of the winter blues and professional expertise, Elmira is passionate about supporting children and families, especially during the colder months.