Ah, seasonal depression — or as some of us know it, the winter blues. It’s that unwelcome guest who crashes in right around the time we’re getting cozy with our scarves and pumpkin spice lattes. But here’s something we don’t talk about enough: teens feel it too. That’s right: your moody, eye-rolling, hoodie-wearing adolescent may actually be dealing with more than just the usual teen angst.
While typical teen behavior can sometimes feel like the ups and downs of the old seesaw they used to play on when they were little, there are specific symptoms of Seasonal Affective Disorder (SAD) you should be on the lookout for.
Extreme tiredness: You might already think your teen is practically a professional napper, but when they’re dealing with SAD, that exhaustion can reach new levels.
Irritability or sadness: Sure, moodiness is part of the teen package, but if your teen seems persistently down or unusually cranky, take note.
Loss of interest in activities they used to love: If they’re normally the first to dive into soccer practice, attend school events, or binge their favorite series, but now they’re withdrawing, that’s a sign something’s up.
Changes in sleep and appetite: Watch out for either too much or too little sleep, and maybe even a craving for carbs like never before. Yes, it is possible!
Why does seasonal depression hit teens so hard? While adults may be more open about feeling “off” during the colder months, teens don’t always connect the dots between seasonal changes and their feelings. Winter’s shorter days mean less exposure to natural light, which can disrupt a teen’s circadian rhythm and lower serotonin levels — that crucial feel-good chemical that helps keep moods balanced. Because teens are often already spending much of their time indoors, they are particularly vulnerable to this lack of natural light.
Adding to this is the peak in school-related stress. Winter typically aligns with high academic demands, exams, and holiday planning, creating a perfect storm of pressures that can intensify feelings of low mood. For teens already managing academic expectations and the pressure of grades, these additional stressors can feel especially heavy during the darker months. And let’s not forget the hormonal changes unique to adolescence. Teens are experiencing rapid shifts in hormones, making them more sensitive to emotional changes. Seasonal depression just throws one more curveball into the mix, amplifying mood swings and feelings of sadness.
A study published in BMC Psychiatry in 2021 evaluated how seasonal changes impact mood and behavior among students, particularly highlighting the prevalence of SAD in this group. The findings indicated that even slight changes in daylight can trigger shifts in emotional well-being, potentially worsening psychiatric symptoms in adolescents already susceptible to depression.
How to Help Your Teen Cope with Seasonal Depression
As parents, there’s plenty you can do to help your teen navigate the winter blues. Dividing your approach into Connection, Movement, and Self-Care can make a big difference.
Connection
Teens may not always volunteer their feelings, but a gentle nudge can go a long way. Approach them in a non-judgmental way and remind them that seasonal depression is nothing to be embarrassed about. Sometimes, just knowing that someone genuinely cares can be incredibly comforting and supportive, especially for a teen who might be struggling silently.
Encourage them to connect with friends who may be going through similar feelings and let them know it’s okay to reach out to a counselor for extra support if needed. By normalizing their feelings, you’re creating a safe space for them to navigate their emotions during these challenging months.
Movement
Okay, maybe the sun is a rare sighting in winter, but encourage them to step outside whenever they can. Getting them outside can make a big difference, even when winter skies are gray — just a few minutes of natural light can make a difference. Suggest a family walk or an outdoor activity. It’s bonding time with a bonus!
Light therapy lamps can also be a helpful supplement, mimicking natural sunlight and helping to regulate mood and sleep patterns. Make sure to get a lamp specifically designed for SAD, as regular lights won’t have the same effect.
Physical activity is another powerful tool, though getting a teen to exercise in the winter can be… a challenge, to say the least! Suggest fun activities like dancing, indoor rock climbing, or even a friendly game of Just Dance. If they’re open to it, joining them can make it a lot more enjoyable (and give you both a few laughs).
Self-Care
Being mindful of sleep habits is crucial. With shorter days, teens might want to sleep all the time, but staying up too late won’t help either. Encourage a consistent bedtime routine and consider establishing a no-screens policy in the bedroom; they might resist, but a good night’s sleep will be worth it.
Creative outlets can also offer valuable emotional release. Teens often have hidden talents or hobbies that can channel their emotions in healthy ways. Drawing, journaling, or learning a new instrument are all great ways for them to express themselves and lift their spirits.
A supplement to support these efforts could also be beneficial. Often referred to as the “sunshine vitamin,” vitamin D can help improve mood, energy levels, and overall well-being, especially in the darker winter months when sunlight is scarce. For individuals experiencing symptoms of SAD, adding a vitamin D supplement could be a helpful part of their care plan. Consult with your healthcare provider before starting any supplement to determine the right dosage based on your kid’s needs and ensure it complements other strategies for managing seasonal depression.
When to Reach Out for Extra Support
Sometimes, seasonal depression needs more than light lamps and pep talks. If your teen’s symptoms are lasting or seem severe, reaching out to a therapist can make a world of difference. A mental health professional can help them understand their emotions and develop tools to manage them.
Helping your teen manage seasonal depression isn’t about fixing every down day. It’s about showing up with support, encouragement, and sometimes a little help to get them outside. Winter may be rough, but with the right support, they can face it with a little more resilience — and maybe even a smile or two. And just like that, spring will be around the corner.
Welcome to Family Reset, a monthly column and must-go destination for all parents seeking guidance (and grasping for some sanity) in the wild adventure of raising children. Behind this compelling and candid read is New York psychotherapist, writer, editor, and “mommyyy” Zuania Capó, (or just call her Z), a compassionate, multicultural, and integrative therapist passionate about supporting families to thrive and connect. Armed with a touch of wisdom, insightful tips, a witty spirit, tons of honesty, and a sprinkle of humor, she is here to help you navigate the complexities of parenthood while prioritizing your well-being.
Family Reset is not just a source of advice; it’s a vibrant community where parents can find inspiration, share their stories, and realize they are not alone in the exhilarating roller coaster ride of parenting. Have questions? Want answers? Get ready to hit that reset button and connect with Z at zcmentalhealth@zuaniacapo.com.