February 23rd, 2025
This resource article is intended to be for informational purposes only. Any clinical information or advice contained in this article is not intended as a thorough, in-depth delivery of clinical service and does not replace what a clinician would provide during a session in a regular format, and should not be used to form a diagnosis or determine medication usages or frequencies that a physician or other mental health professional would provide. If you or someone you know are facing a crisis situation, please call the BC Crisis Centre at +1.800.784.2433 (1-800-SUICIDE) or visit their website, call 911 or your local emergency line, or visit the nearest emergency room.
Spring may be around the corner, but the dreary winter days can often take its emotional toll on the overall wellbeing of families.
The cherry blossoms and daffodils are starting to appear, but as the winter season drags on it can be challenging to keep children and youth engaged, motivated, and emotionally well. For parents, particularly single parents, navigating these cold months can feel overwhelming, especially when the constant rain, grey skies, and extended indoor time affect everyone’s mood. However, while the prospect of spring break may bring excitement, there are meaningful ways to support your children during the remaining weeks of winter, promoting their mental wellness and creating opportunities for joy, creativity, and connection. Whether it’s incorporating indoor activities, fostering emotional resilience, or finding professional support, there are various approaches to help children and youth thrive during this time.
Put away the iPad and create some new traditions!
One of the most effective ways to support your children during winter is by creating an environment that fosters warmth, togetherness, and a sense of security. As the outside world remains chilly, focus on building a cozy and inviting atmosphere inside your home. Light candles (safely), play soothing music, or even start a new family tradition, such as making hot cocoa together or watching a movie each weekend. This can give your child something to look forward to, providing a sense of comfort amid the cold and dreary weather. These simple moments help them feel connected to you and to the routine, offering reassurance that even during challenging times, there are opportunities for comfort and closeness. This is especially important during the early adolescence stage of development.
Finding yourself relying on screen time to keep your children occupied? Encouraging physical activity indoors can be another great way to counteract the winter blues. It’s easy to let cabin fever set in when going outside is less appealing, but there are numerous ways to stay active within the walls of your own home. You might set up an indoor obstacle course, create a mini dance party, or do yoga together. If you have access to a community gym or an indoor swimming pool, that could be another option. Physical activity releases endorphins, which not only helps to improve mood but also benefits the body in terms of energy, coordination, and overall well-being. While outdoor play is often an ideal way to burn off energy, indoor activities can serve as a wonderful substitute during colder months, keeping children active and engaged.
Another idea to encourage mental wellness during winter is to introduce creative outlets that spark your child’s imagination. Whether they are artistic or enjoy problem-solving, providing materials for arts and crafts or setting up a DIY project can help channel their energy in a positive direction. Consider a winter- or spring-themed painting or a collaborative family project, such as building a cardboard castle or making a scrapbook. These activities not only provide fun but also help your child express their emotions and thoughts through creative expression. Crafting together also promotes communication, which can be vital for strengthening the emotional bond between you and your child, especially during a time when isolation can feel more pronounced.
If the weather allows, try to take advantage of brief moments of sunshine by bundling up and going for a walk or exploring local parks. Nature walks can be calming and offer a change of scenery, which is important for children and parents who may be feeling stuck indoors. Even a short walk can invigorate both you and your child, and fresh air is always a welcome break from the stuffy air inside. If you’re in an area where it snows, introducing activities like building a snowman, sledding, or simply walking through the snow can feel like a mini adventure, making winter a season of joy rather than something to dread. A windy beach walk will do the trick, too!
Don’t forget to check in on your own emotions, as well as your children’s.
Despite the many options for indoor and outdoor activities, the reality is that the winter months can also lead to increased feelings of frustration, sadness, and irritability for both children and adults. As days pass without much sunlight, it’s not uncommon for children to experience shifts in mood or energy levels. It’s important to recognize these feelings and create a supportive environment where children can talk about their emotions. Encouraging open communication is crucial, especially when navigating seasonal shifts that may affect the entire family’s mental wellness. If your child is feeling down or more irritable than usual, it’s helpful to acknowledge their emotions and validate their experiences, even if the reasons for their feelings aren’t immediately clear. Sometimes, just letting your child know that it’s okay to feel upset or anxious can provide them with the reassurance they need to open up.
As a parent, it can also be important to set aside regular time to check in on your child’s emotional state. You can ask them how they are feeling or if something in particular is bothering them, but it’s also valuable to provide a space for them to express themselves in their own time. Journaling, drawing, or even engaging in playful storytelling can be ways for children to express complex feelings that may not always be easy to articulate. Being sensitive to these emotions and creating a safe space for your child to share is a powerful method of supporting their mental wellness.
Don’t be afraid to ask for help if you need it!
When difficulties arise or persist, or if your child continues to experience significant challenges with mood or behaviour, seeking the support of a qualified professional can make a substantial difference. Clinical counselling with a professional who specializes in working with children and youth can provide them with the tools and coping strategies they need to navigate their emotions, especially during difficult seasons like winter. Working with a professional helps children develop emotional resilience and learn healthier ways of managing stress, anxiety, or sadness. These strategies are crucial not just for managing short-term issues like the winter blues, but for long-term emotional development.
A qualified clinician can help your child process their feelings, gain perspective, and build a foundation for positive mental wellness habits that will last into the future. Counselling also helps children learn to recognize and articulate their emotions, which is key for emotional regulation. The ability to identify feelings like frustration, sadness, or anger and express them in healthy ways will empower your child to handle difficult situations both now and in the years to come. For parents, working with a counsellor can also provide much-needed insight into how to best support your child at home and can offer strategies for maintaining your own mental wellness while navigating the complexities of raising a child.
While winter can feel like a long stretch of time before the arrival of spring, remember that it is a temporary season. This period can also present an opportunity to deepen your connection with your child, find joy in simple moments, and learn together how to weather the emotional ups and downs of a colder, darker time of year. Spring break may be on the horizon, but in the meantime, the key is to find small moments of comfort and inspiration that make the winter feel more bearable. With patience, creativity, and an understanding of how important mental wellness is, this time can offer opportunities for growth, learning, and resilience that will benefit your child long after the first warm days of spring arrive.
What’s the takeaway?
By making time for activities that nurture both physical and emotional wellness, seeking professional support when needed, and encouraging open and honest communication, parents can help their children not just get through winter, but thrive despite it. Together, you and your child(ren) can turn the remaining cold months into an opportunity to bond, grow, and develop emotional resilience that will last throughout the year.
Ready to join us on a journey to greater mental wellness? Please don’t hesitate to get in touch! Our intake process is simple and quick – simply fill out the contact form and a member of our team will be in touch within 24 hours for a 10 minute phone call, or book your own complimentary phone or Zoom chat with any clinician to get things started!