The clocks went back last weekend, and I can already feel the shift. As we step into the colder, darker months, it can seem like there’s a heavier load to carry – especially for those of us juggling the demands of parenting. Shorter days, longer nights, and less daylight all impact our energy and mood, but when you’re also responsible for keeping up with little ones, it can make everything feel that much harder.
In winter, those precious reserves of energy we rely on can feel even harder to replenish. This is the season when burnout can easily creep up on us, especially if we’re not taking time to recharge. It’s no coincidence that I see more referrals around this time of year; as the daylight hours shrink, moods tend to dip, and parents in particular feel the weight of it.
As much as we love our children, the demands of winter parenting can feel exhausting.
But consider this reframe; this time of year doesn’t have to be something to just “get through” – it can be a gentle invitation to slow down, to find warmth in smaller moments, and to settle into a rhythm that works for you and your family. Let’s talk about some simple ways to protect your energy and find comfort as we settle into winter.
the emotional impact of shorter days on parents
As daylight fades, it’s not just about adjusting your schedule – this shift can deeply affect mood and motivation. Less sunlight means lower serotonin levels which makes it harder to keep your spirits up.
Some parents experience Seasonal Affective Disorder (SAD) during the darker months, adding another layer of mood changes that make everything seem more challenging. Even without SAD, it’s perfectly normal to feel lower energy and more irritability as winter sets in.
For parents, shorter days often mean more time indoors with fewer outlets for kids’ energy, then add in pressures to organise and celebrate the ‘holiday season’ and that can make the load feel much bigger.
It’s tempting to downplay the seasonal shift and tell yourself to just “get on with it.” But acknowledging that winter has a real impact on mood and energy can be the first step toward creating a season that feels lighter and more manageable. Throughout this blog, I’m going to suggest some small changes you can make to make the most of winter.
Finding Light in Darker Days
We’ve all heard that getting outside is a mood booster, but let’s be real, that’s not always that appealing in winter, especially if you’ve got kids refusing to put their coats on or preferring to stay indoors on screens. Still, finding light – whether outdoors or in small ways at home – can have a big impact.
Morning Light Matters: Try stepping outside in the morning with your kids, perhaps walk the school run if that’s possible. A bit of fresh air and natural light can help lift everyone’s mood and set a more positive tone for the day. Even a few minutes outside can make a difference.
Light Therapy Lamps: These lamps are designed to mimic natural sunlight and can be a simple way to boost your mood and energy on darker days. Having one in your kitchen or living room where everyone can benefit from it is a small but impactful way to keep spirits up, when the weather’s gloomy.
Move Together: Physical activity is one of the best mood boosters around, even in small doses. Try a short kitchen dance party, or check out YouTube for family-friendly exercises like Joe Wicks or Cosmic Kids Yoga. A little movement releases those feel-good endorphins and can help shake off that sluggish, “cooped up” feeling we often get in winter.
The Parental Burnout Quiz
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creating a cosy atmosphere at home
One way to cope with all the increased indoor time is to lean into it and embrace cosiness rather than feeling trapped. I love the Danish concept of hygge – finding comfort in simple things – it can make home feel like a retreat rather than confinement.
Make Your Space Cosy: A few blankets, soft lighting, or even setting up a “cosy corner” can make home feel like a place where you and the kids can relax. Small rituals like lighting a candle or playing calming music can create a calming atmosphere. We keep our Christmas fairy lights up all year round and love a weighted blanket in this house.
Simple Self Care That Fits Your Day: I know the term ‘self care’ makes a lot of people cringe but hear me out, it doesn’t have to be elaborate. Low-energy self care can go a long way in winter, especially if you’re exhausted. Good self care is something that fits you, your personality and lifestyle. It could take many forms e.g. taking sensory breaks, making sure you’re eating and drinking well or it could be deciding not to do extended family Christmas presents this year. Anything that recharges you but doesn’t add to your to-do list counts as self care.
Family Evening Rituals: Winter nights are a perfect opportunity to create cosy family routines before bed. You could have a “quiet hour” where everyone winds down together after dinner; maybe turning off screens (or watching a family movie), reading or playing a board game together, or enjoying a warm drink. A predictable evening ritual can make the shift into sleep easier for everyone.
staying connected during winter
It’s easy to feel a bit isolated in winter, we’re all a little bit less sociable when the weather’s grim and darkness falls early. But small moments of connection with others – and with yourself – can make a big difference to your mood.
Stay Connected with Friends and Family: A quick chat with a friend, a coffee catch-up, or even a message thread sharing funny memes can lift your spirits. Winter can feel isolating, but sharing your day with someone else (especially someone who gets it), even briefly, can lighten the load.
Stay Connected with Yourself Through Gentle Intentions: You could try setting gentle, personal intentions in line with winter’s naturally slower pace. You might commit to a manageable self care practice or intention to reach out to others. Winter is the perfect time to focus on what nourishes and recharges you.
Practice Self-Compassion: This is the season to give yourself grace. It’s okay if you’re not as productive, if your energy dips, or if some days feel harder than others. Being kind to yourself makes a big difference, especially during these darker months. Apps like The Self-Compassion App here can be helpful for daily check-ins and reminders to slow down and reconnect with yourself.
embracing winter's slow down
Winter can be a tough season for parents, but it’s also an invitation to take life at a slower pace. This time of year doesn’t have to be endured – it can be a chance to recharge and reconnect with the things that feel grounding.
As the clocks change and days grow shorter, lean into small self care rituals, find light where you can, and create cosy, comforting moments with your family. Parenting doesn’t get easier in winter, but when we give ourselves permission to take it slow, we can make this season one of gentle renewal.
need help managing parenting stress?
Winter can make the demands of parenting feel heavier, but support is available. If you’re looking for ways to manage stress and avoid burnout, check out my free resource, The Busy Parent’s Guide to Soothing Stress and Beating Burnout here. This eBook includes 12 evidence-based strategies to help you navigate parenting’s challenges with less stress and more balance.
