Small actions can help adults, kids weather ‘winter blues’

It’s cold and dreary outside. You’re feeling more irritable and tired than usual. Your children are being rambunctious and displaying more behavioral health issues than ever before. Why do these things always seem to always happen around this time of year?

The “winter blues,” while not an official, clinical diagnosis is a phenomenon affecting thousands of people’s mental health and moods.

According to Mental Health America:

In a given year, about five percent of the U.S. population experiences seasonal depression. Four out of five people who have seasonal depression are women.

The age of onset of seasonal depression is usually between 20 and 30, but symptoms can appear earlier.

What is causing the winter blues?

Around this time of year, between December and March, there is less sunlight. This is especially true for those living farther from the equator. On top of that, it’s much colder than usual outside, making it uncomfortable to get out and about.

A lack of sunlight and exercise can seriously affect a person’s mood. You wouldn’t believe how powerful sunlight is for a body. Just like plants need sunlight to survive, humans need the sun to produce balancing, feelgood chemicals in the body.

How could my winter blues affect my children?

Children are very observant and responsive. They generally react and respond to the atmosphere that they’re in, which is usually in the house with their families. This is especially true for babies.

So, if you’re suffering from the winter blues, chances are your low mood will not spark many smiles on your face. The suppression of your emotions can cloak your child from understanding and feeling their own emotions.

Just know that you’re doing the best you can and try taking small steps to improve. If you notice the sun is out, open the blinds or a window. If there’s snow outside, take some time to go outside and play or sled. Make a trip to the mailbox a fun one for the family. Whatever small actions you can do can lead to more smiles and more sunshine to beat the winter blues.

What can I do about the winter blues?

After you’ve tried small steps to get more direct sunlight and fresh air, the next best thing you can do is start the conversation. Talking about what you’re experiencing with friends and family may help you, and others, realize that you’re not alone.

Breaking the stigma around your mental health can leave you free to create partnerships with others and may help you get suggestions for coping.

Try these activities to make your own sunshine and bring more smiles to your family. Even small steps can help.

■ Open your blinds to get direct sunlight whenever you can.

■ Crack the windows open to let in some fresh air.

■ Call a friend.

■ Get physical with your activities, like taking a walk or playing with your kids at the park.

■ Boost your mood with foods high in vitamin D.

■ Check something off your bucket list

■ Do a hobby that brings you joy.

■ Listen to a mood-boosting playlist. Bonus points if you dance a bit.

■ Help others by volunteering or simply helping a friend or family member.

■ Watch a funny show or movie to get the smiles and laughs going.