You have probably noticed that as the days get shorter and the weather gets colder, your child’s mood can sometimes take a dip. Many people struggle with a change in mood as the seasons change. While this condition is often associated with adults, it can affect children and teens as well.
As a social worker, I’ve seen the powerful impact that outdoor activities can have on kids struggling with depression, or feelings like it. In this blog, I’ll explain what the winter blues are, why it affects kids, what Adventurelore does, and most importantly—how you can use outdoor activities to help lift your child’s mood and get them back on track.
What are the winter blues?
Feelings of depression and lack of energy typically occur during the fall and winter months when there is less sunlight. Shorter days, cloudy skies, and the cold weather can make your child feel more tired, sad, or disconnected. They might lose interest in activities they usually enjoy, or they may have trouble concentrating or sleeping.
It’s important to note that these feelings can look different for kids than it does in adults. While adults might feel down, kids may show their frustration or sadness through irritability, lack of energy, changes in behavior, or social withdrawal. Here are a few signs to look out for:
Changes in mood (feeling sad, irritable, or hopeless)
Fatigue or lack of energy
Difficulty concentrating
Loss of interest in usual activities (such as schoolwork, hobbies, or play)
Changes in sleep or appetite
While some fluctuations in mood are part of growing up, if these symptoms persist for more than a couple of weeks or seem to get worse during the colder months, it may be time to explore whether seasonal depression is affecting your child.
The Science
Acording to the National Institute of Mental Health, the science behind seasonal depression has to do with the changing amount of sunlight we get in the fall and winter months. Sunlight helps regulate chemicals in the brain, like serotonin (which affects mood) and melatonin (which controls sleep). When these chemicals are thrown off balance, it can result in feelings of sadness, low energy, and poor sleep patterns.
In children, this can be especially challenging. The shorter days and lack of sunlight can interfere with their sleep-wake cycles, making them feel groggy or irritable. Additionally, less sunlight means fewer opportunities for outdoor play, which is crucial for both physical and mental health.
But it’s not just the weather that can impact a child’s mood. The colder months often mean less social interaction, fewer opportunities for outdoor play, and more time indoors—which can make kids feel isolated or disconnected. School stress and the buildup to holiday breaks can also contribute to feelings of anxiety or sadness.
How Outdoor Activities Can Help
One of the best ways to combat the winter blues is by getting your child outside! Nature and outdoor activities have an incredible ability to boost mood, reduce stress, and improve overall well-being. Here’s how outdoor activities can help:
1. Sunlight and Vitamin D
Exposure to natural sunlight, even on cloudy days, can help regulate your child’s circadian rhythm and boost their serotonin levels. Even just 20–30 minutes of outdoor exposure in the morning can be beneficial for improving mood and energy levels. In fact, studies show that outdoor activities can significantly reduce symptoms of depression in kids
2. Physical Activity and Endorphins
Physical activity is a proven mood booster. When your child moves their body—whether through playing in the snow, riding a bike, or going for a hike—it releases endorphins, the brain’s natural “feel-good” chemicals. These endorphins help improve mood, reduce anxiety, and promote better sleep, which can be particularly helpful during the winter months.
3. Stress Relief and Mental Clarity
Acording to the American Psychological Association, spending time outdoors in nature can have a calming effect on your child’s nervous system, helping to lower stress levels and improve focus. Nature-based activities like hiking, walking, or simply playing outside encourage mindfulness, which helps kids regulate their emotions and stay present in the moment. Even a simple walk in the park can help reset their mood and clear their mind.
4. Social Interaction
Outdoor activities also provide opportunities for socializing with friends or family, which can help prevent feelings of loneliness or isolation. Whether it’s a family hike, a trip to the park, or a game of tag with friends, being active outdoors can strengthen relationships and help your child feel more connected.
5. Building Resilience
Engaging in outdoor activities can also help your child build resilience. Nature presents challenges—whether it's a muddy trail, climbing a rock, or dealing with the cold—and overcoming these challenges helps children feel empowered and capable. This builds confidence, which can be especially helpful when they’re facing emotional challenges.
What Adventurelore does
At Adventurelore we use adventure based activities to help kids stay active and boost resilience through the cold winter months. We help reframe what the winter months can look like and provide individual and team based activities for clients and school groups. Some of our favorite winter activities include sledding, cross country skiing, ice skating on Long Pond, winter hiking, navigation course, snow shoeing and other fun team challenge activities.
Ideas for Outdoor Activities to Help Your Child Beat the Winter Blues
Here are some fun, easy outdoor activities that can help your child feel better during the colder months:
1. Nature Walks or Hikes
Take a family walk through the woods, around the neighborhood, or at a local park. Look for signs of wildlife, notice changes in the seasons, and enjoy the fresh air. If it’s too cold for a long walk, even a short stroll can help.
2. Winter Sports
If you live in a snowy area, encourage your child to try skiing, snowboarding, snowshoeing, or even ice skating. If there’s no snow, you can still enjoy winter sports like sledding or playing in the snow. These activities are a fun way to get moving and release endorphins.
3. Building a Snowman or Winter Art Projects
If you have snow, building a snowman or creating snow sculptures is a great way to engage your child’s creativity while getting some exercise. You can also try outdoor winter art projects, like drawing on snow with food coloring or making ice decorations.
4. Scavenger Hunts
Create a winter scavenger hunt in your backyard or at a local park. Kids can look for specific items, such as certain types of leaves, animal tracks, or even interesting rocks or sticks. This is a great way to keep your child engaged and curious about the outdoors.
5. Mindfulness in Nature
If your child is feeling anxious or overwhelmed, take a few minutes to practice mindfulness outside. Encourage them to sit quietly and listen to the sounds of nature—like the rustling of leaves or the chirping of birds. This practice can help calm their nerves and improve their overall sense of well-being.
6. Social Outdoor Playdates
Set up outdoor playdates with friends. Whether it’s a game of tag, a snowball fight, or just playing at the park, socializing outside helps kids stay active and connected with others.
What Else Can You Do?
In addition to encouraging outdoor play, make sure to keep a consistent routine. Maintaining a regular sleep schedule, offering nutritious meals, and limiting screen time can also help improve your child’s mood during the winter months.
If you notice that your child’s symptoms persist or worsen, it may be helpful to consult a mental health professional. Sometimes, a combination of therapy, lifestyle changes, and support can make a big difference.
The colder months can be tough for kids, but it doesn’t have to keep them down for long. By encouraging outdoor activities and spending more time in nature, you’re not only helping your child fight the winter blues, but you’re also giving them the tools to build resilience and develop a positive outlook year-round.
The great outdoors is one of the best places to heal, and by making outdoor play a regular part of your family’s routine, you can help your child stay active, engaged, and emotionally healthy—no matter what the weather is like outside.
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