Outdoor Time Helps Families Beat the Winter Blues

Winter in Edmonton brings colder weather, shorter days and can impact our mental health.

If you’ve noticed you and your family feel tired, stressed and moody during these cold, dark months, you’re not alone. The winter blues, also known as seasonal affective symptoms, are common in northern climates. 

According to Doris F. Ryan, Registered Psychologist, spending time outdoors as a family can significantly boost mood and strengthen physical and mental well-being during the winter months.

Understanding the negative impact of darkness on our health and learning ways to combat it will help your family stay happy and healthy this winter. 

Understanding the Seasonal Affective Symptoms

Seasonal affective symptoms, formerly known as seasonal affective disorder, are caused by insufficient sunlight exposure. It can disrupt the body’s internal clock and the production of mood-regulating hormones, such as serotonin and melatonin. It can also lead to a vitamin D deficiency, which is vital for both our physical and mental health.

Sunlight provides essential mental and physical health benefits, and by living this far north, we don’t get enough of it in the winter.

“When we don’t get enough sunlight and vitamin D, we want to cocoon and isolate. We start to feel tired, and for adults, it can lead to depression,” said Doris. “For kids, they might become lethargic, less motivated to do as much and seem moody.”

Doris shared that this drop in mood is a normal biological response that affects everyone along this longitude. Fortunately, there are ways to manage it, like spending time outside.  

Going Outside Helps

Fresh air, natural light, physical activity and sensory stimulation are all positive things we experience when spending time outside. Being in nature feels calming and peaceful, and there is a reason for that.

“Being in nature can lower cortisol levels, which is a stress hormone. Sometimes it’s easy to forget that as biological beings, our bodies and minds are one system. You can’t separate the two, and what’s good for the body is good for the mind and vice versa,” said Doris.

Winter activities like tobogganing, walking, and playing in the snow are all physical activities. “When you move your body and are out in the fresh air, your serotonin levels, the feel-good hormone, go up. You feel better and happier,” Doris continued.

So, winter activities as a family can decrease stress hormones and increase the hormones that make us feel relaxed and happy. Plus, when you spend time as a family, you’ll feel engaged and connected with your kids while creating lasting memories. It’s really a win-win-win.

Easy Winter Outdoor Activities for Families

Outdoor time doesn’t need to be a complicated activity or take up an entire day. You can make it a regular practice to get outside on weekends without feeling too much pressure. Even going outside for 30 or 60 minutes can help.  

Here are some ideas:

• Walks in the neighbourhood or the river valley

• Snow play like building forts or snowmen

• Winter activities like skating, tobogganing or snowshoeing

• Family-friendly winter events and festivals. There are so many in Edmonton!

• Backyard campfires, watching birds at your bird feeders and winter sunsets

“It’s important that parents model a positive attitude toward winter and outdoor activities and make it something you just do, especially this far north. Bundle up so you’re comfortable and go have fun,” said Doris.

Mental Health Tips for Parents

Winter can be isolating, especially for busy parents juggling work and family. Unlike your kids, you don’t get to break for outdoor recess to restock on sunlight on weekdays. However, spending time in nature, maintaining social connections, and prioritizing mental health are essential.

Doris suggested that parents set a time each week to do something with friends or take part in an activity outside the home, with someone else watching the kids. Committing to this you-time is self-care, and what’s good for you is good for your children.

She also suggested purchasing daylight bulbs that mimic natural sunlight and using them in your home and office during the winter. Have houseplants, take a vitamin D supplement, get lots of sleep and give yourself permission to relax and do nothing (without feeling guilty) a little each weekend.

If it’s too cold to be outside, and sometimes it is, spend some time at the Muttart Conservatory. Walk around the tropical or arid pyramid, feel the warmth and be among green things. It will make you feel better and can be a fun family activity.

If you’re really struggling, talk to your doctor and a mental health professional. It’s important to ask for help when you need it. 

Feel Better This Winter

Seasonal affective symptoms are very real, but winter doesn’t always have to feel depressing, isolating or heavy. Time spent outdoors can be a simple and effective way to boost your and your family's mental health. Commit to creating moments outdoors together, and it could help everyone feel better all season long.

“When you spend time outdoors as a family, you’re usually engaged in an activity together. It helps with bonding and connecting; you’ll feel happier and lower your risk of depression. Plus, you'll introduce the practice of regular outdoor activity, which will become a positive part of your child’s life.”