As the days grow shorter and the pace of life quickens toward the holidays, November is a good time to pause and check in on how our children are really doing. Seasonal changes, school pressures, and shifting routines can all affect kids’ moods and energy levels. This month’s Questions for Clem explores how parents can support their children’s mental health through the dark season.
Woof, woof! November can be a tough month for kids (and adults, too). The days are shorter, routines are busy, and the excitement of the new school year can fade into fatigue. It can be hard to tell if your child’s symptoms are due to the stress of the season or something more than just the blues. Pay attention to these symptoms: changes in mood, negative thinking, lack of enjoyment, low energy, trouble focusing and changes in sleep and eating patterns. These might indicate your child is experiencing Seasonal Affective Disorder, a depression that tends to happen only during the time of year when there are fewer hours of daylight.
The precise cause of Seasonal Affective Disorder (SAD) is still a mystery but it is thought that reduced daylight exposure may interfere with our natural biological clock. Daylight plays a role in regulating the brain chemicals serotonin and melatonin. Bright conditions signal to the brain to produce more serotonin, leading to increased feelings of happiness and well-being. In contrast, darkness signals the brain to produce more melatonin, which can induce sleepiness and reduce energy levels. The shorter days and longer nights of fall and winter can therefore lead to a decrease in serotonin and an increase in melatonin, raising the likelihood of experiencing depression. If you’re concerned your child might have SAD, talk to their doctor to help evaluate all contributing factors and rule out other medical causes for the symptoms.
During this time of year, encourage your child to be physically active, especially outdoors. Prioritize rest and routine by helping them establish a consistent sleep schedule, going to bed and waking at the same time daily to maximize daytime light exposure. Nourish them with healthy foods, offering a variety of whole grains, vegetables, and fruits, while limiting less healthy options like white bread, sugary snacks, and soda. Support academic success by assisting with homework and considering requesting assignment extensions from teachers. Engage in low-energy activities together, such as watching a movie, and remember to practice patience as symptom improvement can take time.
Every season brings its own challenges, but also opportunities. Even when the days feel short and gray, love and attention can bring a little sunshine back. This too shall pass even though it may seem hard right now. Keep showing up, keep caring, and remember, the light always returns.
As we move through the darker months, don’t hesitate to reach out for support from a doctor, school counselor, or trusted community resource. Small moments of connection and care can make a big difference for kids’ emotional well-being. You’re not alone in helping your child navigate the ups and downs of fall and winter.
Many tail-wags to you,