The Impact of Seasonal Depression in Teens—and How Parents Can Help

In this season, the days grow shorter and darker, many families notice a shift in their child's mood and energy. What might seem like typical teenage moodiness could actually be Seasonal Affective Disorder (SAD)—a type of depression that follows a seasonal pattern, typically emerging in fall and winter.

While often associated with adults, seasonal depression affects young people too. Studies suggest that approximately 3-5% of children and adolescents experience SAD, with symptoms often intensifying during the middle school years when hormonal changes and social pressures collide with reduced sunlight exposure.

Recognizing the Signs

Seasonal depression in tweens and teens doesn't always look like sadness. Your typically energetic 11-year-old might suddenly struggle to get out of bed for school. Your social 13-year-old might withdraw from friends and activities they once loved. Common signs include:

• Persistent low mood or irritability (especially in the late afternoon)

• Excessive sleeping or difficulty waking up

• Craving carbohydrates and weight gain

• Loss of interest in hobbies and social activities

• Difficulty concentrating on schoolwork

• Physical complaints like headaches or stomachaches

"I just felt heavy all the time," shared Maya, now 15, describing her experience with seasonal depression at age 12. "Everything felt harder—homework, getting dressed, even talking to my friends."

Why Winter Hits Hard

The reduced sunlight during fall and winter disrupts our body's internal clock and affects serotonin and melatonin levels—brain chemicals that regulate mood and sleep. For developing brains, these changes can be particularly impactful. Add early school start times that force kids awake in darkness, and you have a recipe for seasonal mood struggles.

The back-to-school transition in fall also coincides with decreasing daylight, creating a double stress for young people already adjusting to new academic demands and social dynamics.

How Parents Can Help

The good news? There are evidence-based strategies that make a real difference:

Maximize Light Exposure: Encourage morning time near windows during breakfast. Consider a light therapy lamp (10,000 lux) for 20-30 minutes each morning—research shows this can significantly improve symptoms. Even on cloudy days, outdoor time helps; natural light is much brighter than indoor lighting.

Maintain Routines: Consistent sleep and wake times help regulate circadian rhythms. Yes, even on weekends. Aim for 9-11 hours of sleep for 8-10 year-olds and 8-10 hours for 11-14 year-olds.

Stay Active Together: Physical activity is a powerful mood booster. A family walk after school, weekend hikes, or indoor activities like dancing or climbing can combat the winter blues. Research shows that regular exercise can be as effective as medication for mild to moderate depression.

Keep Social Connections Alive: Help your child maintain friendships even when they don't feel like it. Facilitate hangouts, encourage clubs or activities, and stay connected yourself—modeling social engagement matters.

Watch Their Diet: While carb cravings are normal with SAD, balance is key. Include protein at breakfast, ensure regular meals, and add vitamin D-rich foods like fortified milk, eggs, and fatty fish.

Create Cozy Rituals: Make winter something to embrace rather than endure. Hot chocolate and board games, weekend movie nights, or baking together create positive associations with the season.

When to Seek Help

If symptoms persist for more than two weeks, interfere significantly with school or relationships, or include thoughts of self-harm, consult your pediatrician or a mental health professional. Therapy—particularly cognitive-behavioral therapy adapted for SAD—and sometimes medication can provide crucial support.

Remember, you're not overreacting by taking seasonal mood changes seriously. Early intervention teaches kids that mental health matters and that help is available—lessons that will serve them well throughout their lives.