Seasonal Depression and Parenting

As the days get shorter and the air turns colder, many of us notice a shift, not just in the weather, but in how we feel. Energy dips. Mornings feel heavier. The things that usually bring joy can take a little more effort. If you’re parenting through this season and feeling more tired, more irritable, or more overwhelmed than usual, you’re not alone. And you’re not doing anything wrong.  

So today, we want to sit with this season for a moment and talk about something many parents quietly carry; how winter can affect our mood and our parenting, and what can help. 

Why Winter Can Feel so Heavy 

Some people experience a kind of winter depression that shows up when daylight fades and routines change. You might hear it called Seasonal Affective Disorder, but many parents just know it as feeling slower, heavier, or more worn down this time of year. For many people, it looks like low energy, changes in sleep or appetite, difficulty concentrating, or a general feeling of heaviness that’s hard to shake. This isn’t about being “negative” or “not trying hard enough.” It’s connected to real changes in light, routine, and biology. If you’re someone who likes to read more, the National Institute of Mental Health has a clear overview here:  https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder  

Why Parents May Struggle More in Winter 

Parenting is already a full-body, full-heart experience. We hear parents say things like ‘I’m tired before the day even starts,’ or ‘It feels like there’s no break.’ Winter has a way of piling things on. 

• With less daylight, many of us feel more tired, and parenting doesn’t pause just because it’s dark outside. 

• Spending more time indoors can feel tight and restless, for kids and adults alike. 

• Increased responsibilities, like holidays, school changes, or childcare disruptions, can pile up quickly. 

• Less personal time; it’s harder to recharge when routines feel tight and days feel short. 

When you’re giving so much to your family, it makes sense that your own needs can slip to the bottom of the list. We see you trying. That effort matters. 

Small Changes at Home that Can Help 

Big changes aren’t always possible, and they’re not required. Small, doable shifts can support your mood and your family’s rhythm: 

• Let in as much light as you can. Open curtains in the morning, sit near windows, or step outside for a few minutes when possible. 

• Some families find that gentle, predictable routines, nothing fancy, can help everyone feel more grounded. 

• Lower the bar. Winter is not the season for perfection. Frozen dinners, early bedtimes, and quiet days count as care. 

• Find small moments of comfort. Warm drinks, favorite music, cozy blankets, or shared reading time can bring calm without the extra effort. 

• Naming feelings out loud can help. Something like, ‘Today feels hard,’ can reduce shame and show kids that feelings come and go. 

How our Family Resource Center can Support You 

At the Family Resource Center, we believe caregivers deserve support, not judgement. If winter feels overwhelming, you don’t have to navigate it alone. 

Here are some ways we walk alongside families during the winter months: 

• Spaces to sit with other parents who get it, no fixing, just real connection. 

• Family activities that bring warmth, connection, and routine during colder months 

• One-on-one support when you want help sorting through what feels heavy or complicated. 

• Practical resources that can take a little pressure off day-to-day life. 

We meet you where you are, and we build on your strengths, because you already have so many. 

When to Reach Out for Additional Help 

If low mood, exhaustion, or hopelessness start to feel constant, or if you notice it affecting your ability to care for yourself or your children, it’s important to reach out. Talking with a healthcare provider, counselor, or trusted community support can be a powerful step.  

If things start to feel heavier than you can carry, especially if you’re feeling unsafe, you deserve immediate support. You can call or text 988 to reach the Suicide and Crisis Lifeline, 24/7. 

Winter can be hard, but it doesn’t last forever. And you don’t have to carry it on your own. We’re here to walk alongside you, one season at a time. Some days that might just mean getting through bedtime. Other days, it might mean reaching out. Both count.