I don’t know about you, but I am officially over this unpredictable winter weather! One day, we’re soaking in the sunshine, and the next, we’re bundling up against the bitter cold. These drastic shifts not only affect our comfort but can also have a real impact on our mood, patience, and overall well-being. If you’ve been feeling a little more irritable lately, you’re certainly not alone—and chances are, your children are feeling it too.
Winter is a long season, and for many—especially students—it can bring frustration, restlessness, and even a dip in motivation. As adults, we have learned (or at least tried!) to cope with these seasonal mood shifts. But children, who are still developing their emotional regulation skills, may struggle even more. So, how can we help them navigate these feelings in a healthy way?
Here are a few simple yet effective strategies you can teach your child to manage irritability and frustration during the winter months:
Tips to Help Children Cope with Seasonal Irritability
Reframe Negative Thoughts – Encourage your child to turn negative thoughts into positive ones. Instead of "I hate the cold," try "The cold gives me a chance to wear my favorite cozy sweater!" Shifting perspective can make a big difference.
Set Small, Manageable Goals – Feeling unmotivated? Help your child break down tasks into smaller steps. Accomplishing even little things, like organizing their schoolwork or finishing a book, can boost their confidence and mood.
Practice Deep Breathing – When frustration builds, simple breathing exercises can help calm the mind. Teach them techniques like “4-7-8 breathing” (inhale for 4 seconds, hold for 7, exhale for 8) to reduce stress.
Get Moving – Exercise is one of the best mood boosters! Even a short walk, indoor yoga, or a quick dance break can help shake off irritation and improve energy levels.
Talk About Feelings – Let your child know it’s okay to express their emotions. Encourage them to talk about what’s bothering them and remind them that feelings—good or bad—are normal and valid.
Engage in Hobbies – Creative outlets like drawing, reading, or playing music can provide a healthy escape and a sense of accomplishment.
Prioritize Self-Care – Self-care isn’t just for adults! Whether it’s taking a warm bath, listening to music, or enjoying a cup of hot cocoa, small acts of self-care can help improve their mood.
Allow Downtime – Kids (and adults!) need unstructured time to relax. Make sure they have time to unwind without screens or structured activities. Sometimes, just being still is the reset they need.
These habits may not come naturally at first, and that’s okay! The more your child practices, the better they’ll become at recognizing their emotions and managing them in a healthy way. And who knows? You might find these tips helpful for yourself too!
The good news? We’re in the final stretch—just a few more weeks of winter to go! While I know a few of you are still hoping for one last snowfall, I, for one, am counting down the days until warm, sunshiny weather returns!
Hang in there—we've got this!
Mrs. Banderman
