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Since the holiday season has already flown by, kids everywhere are likely restless, talking their parents' ears off with phrases like “I’m bored” and “What are we going to do now?”
Winters are usually harder for families because they spend more time indoors due to weather conditions. In warmer months, children can freely play outside, which is a great outlet for pent-up energy. Whereas, in winter, decreased physical activity can make children restless.
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The lack of sunlight can affect everyone, including kids, which disrupts their circadian rhythms and impacts their mood. Without even realizing it, winter blues can make children feel sad or cranky. They might also cry and get upset easily, while their energy levels plummet, leaving them unmotivated. This means that kids and teens may sleep a lot more and be less enthusiastic about getting up for school.
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Being cooped up together for an extended time can increase sibling conflicts. Without getting a break during outdoor play, small petty fights can happen more often. Meanwhile, parents might also struggle to regulate their own feelings. After having to juggle demanding schedules and dreary days, it can be hard to emotionally regulate in moments of chaos at home.
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The good news is that there are ways to restore calm and peace during challenging season changes. One strategy that can help is to include one physical activity a day. Movement is important for both kids and adults as it helps to regulate energy and emotions. Activities that require gross motor skills, like obstacle courses, hopscotch, or playing catch, can calm and organize the brain. These activities could be organized indoors or outdoors without much preparation or tools.
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Building in a physical activity daily could also mean embracing outdoor activities whenever possible. Bundling up in layers and going for a stroll around the neighborhood might be just what the kids and parents need. “Even if it’s for five minutes, step outside to go on a treasure hunt or watch for big trucks,” said mental health specialist Linda Horwitz. “Do something simple that makes the mundane a bit more exciting. Adults need to take a little breather—and kids need that too.”
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Even though children thrive on having a routine, the one that worked for warmer months might no longer be suitable for the family now. This means that it might be time to revamp it and implement some changes. It doesn't have to be major, but rather something that children can look forward to every day, like introducing new foods, toys, and fun crafts. Making Fridays a movie night or Wednesday hot cocoa and story time night can switch up the routine and give something to be excited about during the week.
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It’s also important that parents take breaks and time for themselves, as out-of-whack caregivers can’t help dysregulated kids. To reset their mindset, they can use positive intentions, assuring themselves that while this patch might be hard, it’s not going to last forever and they can remain calm. So when their children get upset, they can do the same with them by offering a hug or taking deep breaths together.
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Lastly, parents should try to not overdo it and instead embrace simplicity. Overly packed schedules can easily overstimulate and exhaust family members, which increases the likelihood of meltdowns. Besides, there’s no shame in allowing some space for rest and connection. ”If you like to slow things down, honor that as well,” said Horwitz. “Be kind to yourself because there’s no perfection in parenting—especially now.”
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