‘Tis the season when the sun sets early, it’s too cold to play at the park with friends, and walks to and from school and activities are unbearably uncomfortable. So it’s no wonder the “winter blues” exists, a condition that affects both kids and adults and refers to that negative shift in our moods during the cold, dark winter months.

There’s also a more severe version of the winter blues called seasonal affective disorder (SAD), where sufferers go through bouts of depression and sadness during the winter and don’t act like themselves. This mental health condition is most common in young adults, but some teens can suffer too.

The main symptoms of SAD that differentiate it from winter blues is lack of energy, suicidal thoughts, and physical pain. They may also oversleep, overeat, and feel the need to “hibernate.” If your teen is exhibiting any of these symptoms, have them get help from a mental health professional.

Still, whether they’re going through a seasonal rough spell or have a SAD diagnosis, there are ways you can help them get out of this slump. Consider these expert tips to get your child to sleep, eat, and function better and be overall happier from now until when spring springs:

• Encourage them to exercise regularly.  Exercise is essential for a child’s physical and mental well-being. Even if your kid’s sport of choice is on hiatus until it gets warmer out, there are plenty of indoor fitness ideas for kids to keep them moving. The CDC recommends kids aged 6-17 get at least 60 minutes of exercise daily, so find something your son or daughter enjoys, and hopefully they’ll stick with it.

• Get outside as much as possible. I know, bundling up your kids to have them stay outside in the cold or snow for maybe ten minutes doesn’t feel like it’s worth the effort, but the science doesn’t lie; studies have shown that sunlight has a positive effect on our moods and our behavior. Plus, it’s the best natural source of vitamin D. During the daytime, go on a short family walk, take your bikes for a spin, visit a playground with friends, or plan a skiing or snowboarding outing. The cold air might surprise you and actually feel… refreshing?

• Let the light in. You probably don’t want to open your windows this time of year, but keep your blinds or curtains open, which helps warm your home naturally. Light therapy (also known as phototherapy) has also been shown to help those with SAD. Consider purchasing a light box for your child’s bedroom: the American Academy of Pediatrics (AAP) says light boxes should have 10,000 lux of light, and should be ”used for 20-30 minutes within an hour of waking up in the morning.” (This piece on how to choose the best light therapy box is helpful.)

• Prepare healthy meals at home. Stock up on healthy groceries, including whole grains, fruits, vegetables, and lean proteins, which can help improve your child’s mood. Try to limit the amount of white carbs, soda, and sugary snacks you keep at home. Out of sight, out of mind.

• Keep the conversation open. Hopefully your child feels comfortable opening up to you about their feelings, but if not, or if you think they require professional help, have them meet with a therapist that specializes in adolescent mood disorders. Cognitive behavioral therapy (CBT) is a common treatment for kids with depression; antidepressants or other medications may also be prescribed in conjunction with talk therapy.

The bottom line is that you know your child best. If something is off, use your parental intuition and get them the help they need. This too shall pass, folks, and spring will be here before we know it.

How do you help your kid (and yourself) through these dreary winter months?

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