When the Days Get Shorter: Coping with Seasonal Depression as a Stay-at-Home Mom
Introduction
As the days grow shorter and the air turns cold, many of us feel that familiar heaviness creep in — the sluggish mornings, the lack of motivation, the urge to curl up and do nothing. If you’re a mom who stays home with your kids, that heaviness can hit even harder. Between endless snack requests, piles of laundry, and the isolation that often comes with motherhood, seasonal depression (also called Seasonal Affective Disorder, or SAD) can make daily life feel overwhelming.
But here’s the truth: you’re not lazy, you’re not failing, and you’re not alone. Seasonal depression is real, and it’s something many moms silently face each year.
At Mountain Brow Counselling, our therapists are able to offer assistance and support to mothers who are responsible for managing the home and their children throughout the lengthy winter months.
Let’s talk about why it happens, and what you can do to take care of yourself while caring for your little ones.
Why Moms Are Especially Vulnerable to Seasonal Depression
Less sunlight = less serotonin. Shorter days and longer nights disrupt our body’s internal clock and limit exposure to sunlight, which can impact mood and energy.
Isolation. When it’s cold or gloomy, playdates and park trips often slow down — leaving moms feeling cooped up and disconnected.
High emotional labour. You’re constantly caring for others, often without breaks, which can make it harder to notice (or address) your own needs.
Pressure to “enjoy every moment.” When everyone’s posting cozy holiday photos, it’s easy to feel guilty for not feeling cheerful.
Small, Realistic Ways to Cope
You don’t need a full lifestyle overhaul — just small, sustainable shifts that nurture you day by day.
1. Chase the light.
Open blinds first thing in the morning. Sit near sunny windows for breakfast or storytime. If natural light is scarce, consider a light therapy lamp — many moms find it helps regulate their energy and mood.
2. Get outside (even for 10 minutes).
Bundle everyone up and step outside for a quick walk, backyard play, or just to breathe fresh air. Sunlight + movement = a double boost for your brain chemistry.
3. Keep a gentle rhythm.
You don’t need a rigid schedule, but having a predictable flow to your day (morning routine, afternoon quiet time, evening wind-down) can create emotional stability — for both you and your kids.
4. Nourish your body.
Winter can zap motivation to eat well, but stable blood sugar and hydration make a big difference in mood. Think simple, comforting meals — soups, oatmeal, roasted veggies — that fuel you rather than drain you.
5. Reach out for connection.
Text a mom friend, join a local playgroup, or hop on a video chat. Sometimes just talking to another adult who “gets it” can lift the weight of isolation.
6. Give yourself permission to rest.
It’s okay if your energy is lower this season. The world slows down in winter — maybe you’re meant to as well. Rest doesn’t mean you’re doing less for your family; it means you’re refilling your own cup.
When to Seek Extra Support
If your low mood lasts more than a few weeks, if you’re crying often, or if daily tasks feel impossible, it might be time to talk to your healthcare provider. There’s no shame in asking for help — therapy, medication, or both can be incredibly effective for seasonal depression.
A Gentle Reminder
This season will pass — both the winter and this heavy fog you’re in. You’re showing up every day for your family, even when it’s hard. That matters. You matter.
It’s okay to seek light, to slow down, and to ask for help. You’re not just surviving this season — you’re doing sacred work, even on the grayest days.
If you’d like to learn more about getting support for seasonal depression, you can book a free consultation with one of our therapists today.
