How Can I Boost Winter Mental Health for My Family? (Tips That Actually Work)
By Julie Diamond, Founder & CEO, Diamond Teachers Group
Winter in Canada can be magical with snow days, cozy indoor activities, and hot cocoa by the fire. But for many families, the shorter daylight hours, colder temperatures, and increased stress can contribute to lower mood, fatigue, irritability, and the notorious “winter blues.”
The good news? There are practical ways to support mental wellbeing for both you and your family during the winter months.
Whether you’re looking for winter activities for kids, strategies to boost family happiness, or self-care tips for yourself, I hope these ideas can help your family stay connected, active, and emotionally healthy all season long.
1. Get Outside Every Day (Even If It’s Cold)
Exposure to natural light is one of the best ways to support mental health in winter. Shorter days mean fewer hours of sunlight which can affect mood, energy levels, and sleep. Studies show that spending even 20–30 minutes outside in daylight helps regulate mood, increase vitamin D, and reduce stress.
Ideas to try:
Take a family walk after school or work
Go ice skating or tobogganing at a local hill
Build a snowman together
Have a backyard scavenger hunt
Not only is outdoor activity healthy physically, it’s also powerful for mental wellbeing, especially for children who benefit from play and fresh air.
2. Maintain Daily Routines and Healthy Habits
Winter can disrupt schedules, especially with holidays or snow days. Sticking to routines helps both kids and adults feel grounded and secure. For me, coming off the holiday break, I was looking forward to getting back to a routine.
Try these strategies:
Set consistent wake-up and bedtime schedules: This seems simple but can really make your mornings a lot easier.
Plan meals and eating routines in advance: Challenge your child to plan dinner one night a month. Give them the responsibility of choosing the meal and, if needed, support them while they learn how to make it. For teens, or if you have a child interested in cooking, encourage them to follow a recipe.
Include time for homework, movement, and family activities: Create a family calendar and, if possible, ask your child for their input on homework times and movement ideas.
Prioritize sleep to help regulate mood and energy: Enforce no screen time an hour before bedtime.
Even small consistencies provide a sense of predictability that reduces anxiety and improves emotional stability.
3. One Hour of Screen-Free Family Time Each Evening
Technology can dominate family life, especially during the long winter evenings. Setting aside one hour of no screens each night gives everyone a chance to connect and recharge.
Screen-free evening ideas:
Play a family board or card game: Our favourite games lately are Sequence or Snake Oil.
Read independently or aloud together
Cook a meal together: Together we made a simple dish like pineapple fried rice and added rotisserie chicken!
These activities not only strengthen family bonds but also create opportunities for skill-building, conversation, and fun without the stress of screens.
4. Stay Active Indoors and Outdoors
Physical activity boosts mental health by releasing mood-enhancing endorphins. While outdoor sports are great, indoor options work too, especially on those really cold days.
Fun family ideas:
Family dance parties in the living room
Indoor yoga or stretching sessions
Weekend hikes or neighbourhood walks
Community skating, tobogganing, snow-shoeing, or skiing.
Group activity strengthens family connections and promotes emotional wellbeing for kids and you alike.
For creative ideas outside in the snow, from making snow paint to learning how to make a winter survival kit, check out my blog from last winter ‘Winter Adventures: Engaging Activities for Kids to Learn and Have Fun’
5. Talk Openly About Feelings
Winter brings emotional challenges, especially for older kids and teens. Encourage open conversations about mood and stress without judgement.
Tips for parents:
Ask open-ended questions (“How did your day feel?”, “What was a struggle for you today?”, “What was something that brightened your day?”)
Validate feelings (“It’s okay to feel tired or sad sometimes”, “All feelings are okay.”)
Normalize seasonal changes in energy and mood especially right after the holiday break. My family and I are all dragging ourselves through this first week back.
Supporting emotional expression builds resilience and self-awareness in children.
6. Mindfulness and Gratitude Practices
Mindfulness, gratitude, and stress-relief practices benefit both kids and adults. Small daily habits help shift focus from negative thoughts to positive moments.
Family mindfulness ideas:
Start or end the day with three things you’re grateful for. I find it helps to say them aloud. :)
Create a “family calm jar” by grabbing a mason jar, warm water, and some glitter (in loose and glue forms). Mix it together, shake and watch it settle quietly. Add some things to the jar (small action figures, erasers, etc) to give you something else to watch.
Enjoy quiet reading or calm music time together
Even short practices can reduce stress and help your family feel calmer and more connected.
7. Stay Connected With Friends and Community
Isolation can be a risk in winter, so keep connections strong.
Ideas:
Attend community events or library story hours: Yes, the library! We recently rediscovered the library together as a family and it brought me back to my childhood, where I’d spend hours there participating in story times, craft projects and reading quietly in the aisles.
Host game or movie nights at home with other families. But instead of planning it yourself, get your child to make the calls (or draft and send the texts), and plan the evening of games and snacks.
Social connection supports mental health, provides laughter, and creates a sense of belonging.
8. Prioritize Parent Self-Care
Parents often focus on everyone else, but your wellbeing matters.
Self-care strategies:
Start your day with gentle movement, tea, or quiet time.
Take breaks when you need them. My family and I all take 30 minutes to ourselves when we get home before jumping into the evening routine. This gives us time to decompress from the day and come into the evening with renewed energy, which is especially helpful on harder days.
Maintain your own sleep and exercise routines. On those impossibly busy days, burn some energy with a YouTube dance video together.
Connect with friends or support networks: I don’t know about you, but after a phone call with my best friend I immediately feel lighter and happier. :)
Taking care of yourself helps you show up fully for your children and creates a more balanced household.
Winter doesn’t have to mean low energy or low spirits. By combining outdoor time, structured routines, screen-free family hours, mindful practices, social connection, and parent self-care, you can navigate the season with joy and resilience. Supporting both you and your kid’s mental health in winter helps build emotional balance and happiness as a family.