How to help kids and teens cope with seasonal affective disorder

If you’re feeling lethargic, down or just kind of blah this time of year, you’re not alone. Research shows that approximately 5% of adults in the U.S. experience seasonal affective disorder (SAD). This form of depression is closely tied to the changing seasons, with symptoms typically appearing in late fall or early winter and subsiding in the spring.

But did you know kids and teens are also affected? Just like adults, they can experience mild to severe cases of SAD. In fact, data suggests that up to 5.5% of 9- to 19-year-olds may deal with it.

Let’s explore what SAD is and discover strategies to help kids and teens navigate its challenges.

What is seasonal affective disorder?

SAD is more than the occasional winter blues. It’s a type of depression that follows a seasonal pattern, most commonly occurring during the shorter, darker days of fall and winter.

For kids and teens, SAD may present differently than in adults. They might appear more irritable or fatigued, have trouble concentrating, or struggle to keep up with school and social activities. Symptoms to watch for include:

• Persistent sadness or low mood
• Loss of interest in favorite activities
• Changes in sleep patterns, such as oversleeping
• Low energy and fatigue
• Difficulty concentrating or completing schoolwork
• Increased appetite or frequent carbs or sweets cravings

The specific cause of SAD is not completely known, but most experts point to variations in light exposure. These changes can interfere with our internal body clocks, causing an imbalance in serotonin and melatonin levels. Both of these chemicals are critical to mood regulation.

Ways to support kids and teens with SAD

 If your child or teen is showing signs of seasonal affective disorder, there are practical steps you can take to support them. Here are some strategies:

1. Increase exposure to natural light

Encourage outdoor activities during daylight hours, even on cloudy days. Exposure to natural light can help regulate their internal clock and boost serotonin levels. For times when going outside isn’t possible, consider a light therapy box — many people with SAD find it highly effective when used correctly.

2. Maintain a consistent routine

Help your child or teen stick to regular sleep and meal schedules. Consistency can stabilize their internal clock and create a sense of structure, which is especially comforting during the darker months.

3. Promote physical activity

Exercise is a proven mood booster. Encourage activities they enjoy, whether it’s dancing, sports, yoga or even a brisk walk. Physical activity releases endorphins that can help counteract feelings of sadness or fatigue.

4. Talk openly about feelings

Let your teen know it’s OK to feel down or overwhelmed and that you’re there to support them. Open, nonjudgmental communication can help them feel less isolated. If they’re reluctant to open up, consider involving a school counselor or therapist.

5. Create a positive home environment

Brighten up living spaces with as much natural light as possible by opening blinds or curtains during the day. Adding lamps with warm-toned bulbs can also create a cozy, uplifting atmosphere.

6. Ensure a balanced diet

Help your teen make healthy food choices by emphasizing fruits, vegetables and whole grains. While craving carbs is common with SAD, balancing them with nutrient-rich foods can stabilize energy levels.

When to seek professional help

Sometimes, despite your best efforts, SAD symptoms may persist or worsen. If your child or teen experiences prolonged sadness, withdraws socially or shows signs of hopelessness, it’s important to seek professional help. Therapists and counselors trained in adolescent mental health can offer strategies and coping mechanisms tailored to their needs. In some cases, medication or additional interventions may be necessary.

Encouraging hope and resilience

Seasonal affective disorder can be challenging, but with the right tools and support, kids and teens can navigate it successfully. By fostering open communication, creating a supportive home environment and encouraging healthy habits, you can help your child build resilience and maintain a positive outlook.