How to Support Children Struggling With SAD
The holiday season isn’t a festive time of year for everyone. For some, the holiday season is overshadowed by SAD – seasonal affective disorder. SAD is a type of depression that sets on in the fall and winter months due to shorter daylight hours, colder weather, and less availability for activities and stimulation.
SAD can affect children and teens, as well as adults, causing symptoms like irritability, changes in sleeping patterns or diet, sadness, a propensity to crying, and even depressed thoughts and isolation from friends and family.
Parents can support kids with SAD by recognizing SAD is a real thing and will improve in the spring. By offering alternate activities for the winter months, and managing expectations for the entire family, SAD doesn’t have to leave kids and teens feeling isolated. See how you can support your kids and teens with SAD this winter.
How Parents Can Help Kids and Teens Struggling with SAD
1. Daylight Walks
Yes, we know it’s cold! However, SAD is primarily triggered by a lack of exposure to sunlight. Sunlight can greatly help reduce the effects of SAD. You may notice an increase in mood, more energy, and greater focus with daylight walks, even if it’s cold!
Because the weather, especially in Maryland, can be a deterrent to getting outside, make it a fun family activity. If parents and guardians can show a positive attitude, it will begin to affect their kids and teens who are struggling. Involve family pets, walk to see a neighbor, get a treat at the end, or play a game along the way like “I Spy.” With continuous daylight walks, you will see an improvement in your child’s mood and energy levels.
2. ​Light Exposure Therapy
Ellicott City's weather can sometimes make walking outside a bad idea. That, coupled with work and school hours, can severely limit a family’s availability to take regular daily walks. When you can’t get outside, invest in a daylight lamp. These have lights that specifically mimic the sun to help improve mood.
Light exposure therapy lamps that mimic daylight are generally square lights that offer diffused light. Kids and teens struggling with SAD should sit in front of the light for 45 minutes to an hour each day. Get a book, homework, or other hands-on activity to do while sitting in front of the light. Try to avoid screens during this time to get the full effect of the light therapy.
Tip: join your kids! Light exposure therapy can also improve your mood and energy during the winter months, leading to increased focus and relaxation.
3. Physical Activity
In addition to less exposure to sunlight, kids are often less active during the winter months. Outdoor activities are limited, sports are often on pause, and there is less meeting up with friends during recess, after school, or on weekends.
Encourage physical activity by getting creative with options. Trampoline parks and indoor obstacle courses offer great opportunities for kids and their friends, allowing for social engagement plus exercise. Consider a winter sport or activity that meets indoors. Even once or twice a week can make a huge difference.
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4. Low-Energy Family Bonding
Don’t let kids’ lethargy keep them isolated. They may withdraw from constant physical activity, so you need social relaxing time, too. Low-energy family bonding keeps their minds active, their social skills engaged, and wards off loneliness, which can make SAD worse.
Do a weekly tradition of a family movie, board game, or other low-energy activity. Play an instrument, listen to music and dance, or even cook dinner together and learn to bake a new dessert. A child sitting by the counter and talking while families buzz around them can be a huge boost, even if they’re not participating.
5. Patience and Understanding
Work with your child, don’t judge them. Remove any holiday pressure to “enjoy the season” and don’t overdo the stress to “be happy for family” that may be visiting. Let your child know you understand what they’re going through, remind them it is temporary, and ask what they need in the meantime.
Sometimes, a parent who quietly understands can help improve the mood. This will also build trust, allowing your child to feel more encouraged to try all the winter activities that can help their mood.
6. Stability and Routines
Sleep schedules, homework routines, and even diets and meal times can all change once SAD hits. As a parent or guardian, try your best to maintain a routine with your child. This includes consistent wake-up and bedtimes, regular meals, balanced diets, and set times for homework and hobbies.
The stability of a schedule and routine can provide familiarity and help a child feel encouraged because they know what to expect. Small things go a long way during the day to help lift the mood of a depressed teen during the winter season.
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7. Talk Therapy
For more severe cases of SAD, parents may be advised to enroll their child in teen therapy or family therapy. Talk therapy can help kids understand that SAD is temporary, provide coping mechanisms, and give them a safe outlet to discuss their change in emotions.
At The Family Center, our kid and teen therapists work with families for a well-rounded approach. We can involve your school and teachers if required to provide more structure and assistance during this time. We can even do full-family sessions so everyone can talk openly and get support on helping kids and teens struggling with seasonal affective disorder.
Call For Teen and Child Therapy in Ellicott City This Winter
If nothing is working or you feel at a loss to encourage your child through their seasonal depression, call The Family Center in Ellicott City. We work with teens, children, and families who are dealing with stress, anxiety, depression, and other mental health challenges.
Together, you get a supportive team that offers resources, assessments, talk therapy, school planning, and more. Whether it’s seasonal depression or something more, we can help. Call today to speak with a therapist, registered nurse, psychologist, and more, all under one roof.