Why Winter Can Feel Harder for Children and How Families Can Support Them

As winter sets in, many families notice changes in their children’s mood, behaviour or energy. Shorter days, colder weather, and less time outdoors can quietly place extra strain on children’s nervous systems, particularly for those who are anxious, sensitive, or neurodivergent.

In partnership with The Principle Trust Children’s Charity, counsellor and Watoto Play founder Yasmin Shaheen-Zaffar explains why this season can feel tougher than others and how families can offer practical, everyday support.

Signs to look out for in winter

One of the clearest signs is a noticeable change from a child’s usual self that lasts more than a couple of weeks or begins to affect daily life. Some children exhibit this through increased irritability, more intense emotional reactions, or frequent arguments. Others become quieter, more withdrawn or seem low in motivation. Sleep is often affected in winter too, with difficulties falling asleep, night waking, nightmares or very heavy mornings. These shifts are not signs of poor behaviour or laziness. It’s often the nervous system signalling that it is under strain.

Why January can feel particularly difficult

You may hear a lot about Blue Monday, often labelled the most depressing day of the year. Reduced daylight can affect mood and sleep, the return to school brings academic and social pressures, winter illnesses reduce energy levels, and financial stress after the festive period can raise tension in the home. Children are highly sensitive to these changes, even when adults are doing their best to shield them.

Small daily supports that make a difference

Support does not need to be big or perfect. In winter, small and repetitive actions are often the most regulating. Morning daylight helps anchor body clocks, even on grey days, so opening curtains early or getting outside is recommended. Short bursts of movement, such as stretching, dancing or playful activity, help release built-up stress. Predictable routines create a sense of safety, particularly around waking up, after school and bedtime. Warmth and sensory comfort, such as cosy lighting, calming music or a warm bath, can also help the body settle.

Connection and accompanied

One of the most powerful supports is a regular, low-pressure connection. This might be a short game, reading together, a shared hot drink or a brief bedtime chat. The goal is not to fix how a child feels but to help them feel accompanied. Naming emotions without judgment can reduce shame, for example, saying that winter can make things feel heavier and that this does not mean anything is wrong with them. When children feel understood, their nervous systems are more able to settle.

When to seek extra help

If a child is spending a lot of time feeling anxious or shut down and is not returning to a calmer baseline with usual support, it is important to seek additional help. Support might include school-based help, community or charity programmes, counselling or crisis services. Responding early and calmly can make a significant difference to a child’s well-being.

Charities such as The Principle Trust Children’s Charity offer practical support for children and families experiencing stress, anxiety or emotional challenges. Their respite breaks are designed to give families valuable time together, while children can play, rest, and simply be themselves.