Scheduling Your Mental Health Appointment

Winter Overwhelm: Why Everything Feels Harder This Time of Year!

If winter feels heavier than you expected, you’re not imagining it, and you’re not failing as a parent.

As the darker months set in, many families notice an increase in anxiety, emotional outbursts, low mood, tiredness, or irritability. Some patients report symptoms of seasonal affective disorder (SAD). Seasonal affective disorder can show up as persistent low mood, tiredness, changes in sleep or appetite, loss of motivation, increased irritability, and a general sense of emotional heaviness that tends to appear during the darker winter months and ease as daylight increases. Children may also seem more sensitive, more reactive, or more withdrawn. Parents often describe feeling stretched thin and wondering why everything feels harder than usual.

There’s a reason for that. Winter asks more of our nervous systems while giving us fewer resources to cope.

Why winter affects children and families.

During winter, several pressures tend to pile up at once:

• Shorter days and less daylight can affect sleep, energy, and mood. • Routines shift around school holidays and illness. • There is often less movement and time outdoors. • Social demands increase and then suddenly drop. • Expectations remain high while energy levels fall.

Children and young people are still developing their emotional regulation skills. When their systems feel overloaded, emotions often come out through behaviour rather than words.

How winter overwhelm can show up:

You might notice:

• Bigger emotional reactions or shutdowns

• More worries at bedtime or difficulty sleeping

• Increased clinginess or separation anxiety

• Irritability, frustration, or anger

• Pulling away from activities they usually enjoy

These responses don’t mean a child is “going backwards”. They usually mean their nervous system needs more support.

A note for autistic children and children with ADHD:

Winter can be particularly challenging for autistic children and those with ADHD. Changes in routine, reduced movement, sensory overload, and unpredictability can increase stress levels significantly. When children are tired or unwell, executive functioning often dips, making everyday tasks feel much harder.

What can look like defiance is often fatigue. What can look like avoidance is often overwhelm.

Support at this time is about adapting expectations, simplifying routines, and focusing on regulation rather than pushing through.

What actually helps in winter:

Winter is not the season to add more. It’s the season to strip things back.

Helpful starting points include:

• Keeping routines simple and predictable • Prioritising rest and sleep • Reducing unnecessary after-school demands • Offering calm connection before problem-solving • Naming and normalising feelings rather than rushing to fix them

Sometimes the most supportive thing you can say is: “This feels hard because it is hard right now.”

When to consider extra support:

If anxiety, low mood, or emotional distress feels persistent or is affecting daily life over several weeks, seeking extra support can be helpful. Support is not a failure. It’s a response to need.

If, at any point, you feel ready to access support, Prior Mindset is here when you are. We offer CBT therapy, DBT therapy, neurodiversity coaching, life coaching, and parenting support for children, young people, adults, and families.

Safeguarding note:

Prior Mindset is not a crisis service. If you or your child is feeling unable to keep yourselves safe, please seek immediate help. You can attend your local A&E department or contact support services straight away.

• Samaritans: 116 123 (UK, free, 24/7) • Childline: 0800 1111 (for children and young people)

If there is immediate danger, please call emergency services.

Find out more and access free resources:

You can learn more about Prior Mindset and sign up for our free Members Lounge at www.priormindset.com

Membership is free. You simply enter your email address, set a password, and you’ll have access to evidence-based resources, videos, and supportive literature for children, young people, and families.

Prior Mindset has five-star Google reviews and a growing collection of testimonials, which you are welcome to explore in your own time.

Warm wishes, Jerri Prior Cognitive Behavioral Therapist (CBT) and Social Worker.

Founder of Prior Mindset

Putting Your Mental Health First.

Prioritise your mental health this January 2026; schedule a therapy session to navigate the winter months with support and care.