Beat the Winter Blues

How Young People Can Stay Mentally Strong as Seasons Change

As the air turns crisp and the days grow shorter, many of us start to feel a bit out of sorts. For young people, these changes can have a bigger impact than just needing a warmer coat. Seasonal shifts can affect their mental health in surprising ways—sometimes sparking anxiety, low mood, or even leaving them feeling disconnected. So, how can we help young people stay mentally well when the seasons change?

7 simple things to help them (and you!).

1. Keep Moving—Even When It’s Cold

It’s tempting to curl up on the sofa as the weather cools, but staying active is crucial for mental wellbeing. Encourage young people to find ways to keep moving, whether that’s an outdoor walk or even a home workout routine. Joe Wicks has an excellent Youtube channel Physical activity boosts endorphins, and these feel-good chemicals help keep moods steady.

Quick tip: Try to get them outside during daylight hours. Even 20 minutes in natural light can work wonders for boosting energy and lifting their spirits.

2. Prioritise Sleep (But Not Too Much)

As the nights get longer, it’s easy to fall into the trap of sleeping more—maybe even oversleeping. While good sleep is essential for mental health, too much sleep can leave them feeling sluggish and out of sorts. Establishing a routine can be key. Encourage young people to go to bed and wake up at the same time every day to maintain their body’s natural rhythm. Checkout this previous blog on Sleep. Matt Walker has a fantastic Ted talk on sleep being our superpower!

Quick tip: Keep an eye on screen time before bed. Blue light from devices can interfere with sleep quality, so try to limit phone or tablet use at least an hour before lights out.

3. Create Routine & Structure

Seasons changing can throw off routines, especially as schools switch from outdoor activities to more indoor-focused lessons. Having a structure helps young people feel secure and grounded, even when the weather outside feels unpredictable. Encourage them to stick to a regular routine with time for schoolwork, hobbies, relaxation, and sleep.

Quick tip: A weekly plan that balances work and fun can help them feel in control, no matter what’s happening outside their window.

4. Make Time for Socialising

Winter can sometimes bring isolation, especially when dark, cold days make it harder to meet up with friends. But connection is essential to mental health. Even when it's tempting to hibernate, finding time for social activities—whether in person or virtual—can help combat feelings of loneliness and sadness.

Quick tip: If meeting in person isn’t an option, set up virtual hangouts, movie nights, or even just a phone call. Staying connected doesn’t have to mean venturing into the cold.

5. Mindful Eating for Mood Boosting

Comfort food season is upon us, but what we eat can affect how we feel. Encouraging young people to keep a balanced diet helps regulate their mood. Make sure they’re eating foods rich in vitamins and minerals, especially those high in Vitamin D (which we get less of in the winter) like fish, eggs, and fortified cereals.

Quick tip: A daily supplement of Vitamin D during the winter months can be beneficial, especially for those who don’t get enough from food or sunlight.

6. Be Open to Conversations About Feelings

Young people might not always express when they’re feeling low or anxious, so keeping communication open is key. Let them know it’s okay to feel off or down, and encourage them to talk about how they’re doing. Sometimes, just having a chat can make all the difference.

Quick tip: Be a good listener. You don’t have to solve their problems, but giving them space to talk can be a huge help.

7. Focus on Positives (Even When It’s Gloomy)

The changing seasons can bring more than just mood swings—they offer opportunities for cosy activities, new hobbies, and warm family moments. Help young people focus on what they can look forward to in the colder months, whether that’s movie nights, baking sessions, or enjoying their favourite hot drinks.

Quick tip: Create a "look forward to" list—fun activities they can enjoy over the coming months to keep spirits high, even as the temperature drops.

While the shift in seasons can be tough, it’s also a chance to develop new habits that boost mental health. By staying active, connected, and open to talking about feelings, young people can get through the changes—no pun intended—and keep their well-being intact.

So, next time the skies are grey and the energy feels low, remember: small actions can make a big difference. Whether it’s a walk in the crisp air, a good conversation, or a cosy night in, we can help young people navigate the ups and downs that come with each season.

Never miss a Phase blog post - subscribe here