When winter blues settle in, they can dampen mood, energy and motivation. For children, this may
spell sluggish mornings, difficulty concentrating and a drop in academic drive. Many experts refer to
these feelings as a milder form of Seasonal Affective Disorder (SAD). SAD arises when reduced
daylight disrupts the body’s internal clock, affects serotonin (mood-stabilising hormone) levels and
increases melatonin (hormone that induces sleep) production, all of which contribute to lower mood,
lethargy and difficulty focusing.
Here are four practical ways parents can help their children stay motivated during this challenging
season.
1. Increase Exposure to Natural or Bright Light: Boosting natural light is one of the simplest ways
to ease winter blues, especially during India’s shorter, hazier mornings. Light helps regulate mood-
related hormones and supports healthy melatonin rhythms.
Encouraging children to spend 15–20 minutes in sunlight on the balcony, terrace or near a bright
window each morning can improve alertness and mood. On low-light days, opening curtains early or
having children get ready in the brightest part of the home can offer a similar boost.
2. Maintain a Consistent Physical Activity Routine: Regular exercise is a powerful motivator and
mood lifter. Physical activity helps elevate endorphins (natural pain relievers) and counteracts the
urge to stay idle. Indian psychiatrists note that fewer daylight hours, low vitamin D and reduced
serotonin are common triggers for winter depressive symptoms in students.
A brisk morning walk, indoor aerobic game or short workout session each day can boost energy and
enhance mental resilience.
3. Foster Social Connection and Structure: Isolation or reduced social interaction during winter can
worsen demotivation.
Parents can help by structuring family or peer routines, like virtual study groups, morning chat over
breakfast or a daily check-in over messages. Even establishing a simple weekday routine, study
times, shared meals, regular sleep schedule, gives children a sense of stability when external
motivation wanes. Experts also recommend cognitive behavioural strategies such as identifying
unhelpful winter-related thoughts, replacing them with balanced alternatives and breaking tasks into
smaller steps to help reframe negative seasonal patterns.
4. Encourage Balanced Nutrition and Supplement Support: Mood and motivation are tightly linked
to diet. During winter, cravings for carbohydrates can be strong, but balanced meals rich in vitamin D,
lean protein and whole grains support mood stability.
When natural sunlight is limited, a supplement under medical supervision may help. Also, consider
starting the day with a healthy breakfast and pairing it with light activity to energise gradually.
When these strategies are woven into daily life, children gain tools not just to survive, but to thrive
during the winter season. Emotional well-being is as much a priority as academic excellence. By
addressing the winter blues with awareness, action and care, every child can continue working
confidently toward their realising their dreams.
Nice Post.
I really like the emphasis on increasing natural light exposure—something so simple yet often overlooked during winter. One thing that has helped the children I work with is pairing morning light with a quick movement routine, even just stretching by a window, which seems to lift their energy faster. It’s great to see practical strategies like these that make the season more manageable for kids.
Its very good and appreciative step which is nowadays is important specially for winter. 👍
Great Post.
Nice blog.
Thank you
My child is bow active refreshed