Source: David Weisenhorn, Senior Extension Specialist, Family and Consumer Sciences Extension at the Martin-Gatton College of Agriculture, Food and Environment 

When the days are short and cold, many people start to feel tired, cranky or down. Kids can feel this too. The “winter blues” are common when we spend less time outside and more time indoors. While these feelings are normal, there are simple ways families can stay positive and healthy throughout the season. 

Get moving. 

Even a short walk or a few minutes of sunlight can boost your mood and energy. Encourage kids to bundle up and play outdoors. They can build a snowman, walk the dog, or race around the yard. Natural light helps our brains make serotonin, a chemical that helps us feel happy. 

Keep a sleeping routine.  

Regular sleep, meals, and play times help everyone feel more balanced. Try to keep bedtime the same, even on weekends. Too little sleep can make winter sadness worse. 

Stay active and have fun. 

Exercise releases “feel-good” chemicals that help our brains and bodies. Turn on music and have a dance party in the living room or do family stretches before bed. 

Talk about it. 

If your child seems extra quiet, tired or sad, let them know it is okay to talk about their feelings. Listen without judging. If sadness lasts more than a couple of weeks, or your child loses interest in things they usually enjoy, talk to a doctor or counselor. 

Small changes like getting light, staying active, and talking openly can help your family beat the winter blues and look forward to brighter days ahead. 

Contact your local (COUNTY NAME) Extension office for more information. 

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