As winter approaches, the days grow darker. For an estimated 20 percent of Americans, the temperature drop also means a mood drop—a phenomenon often called the “winter blues.” Fewer hours of sunlight in the wintertime can negatively impact our mental well-being throughout the season. In some cases, feelings of sadness, lethargy, irritability, hopelessness, and other depressive symptoms can return annually—and could be a sign of Seasonal Affective Disorder (SAD).
But never fear—the trees are here. Nature has surprising effects on the mind, and research found ways to harness those benefits through nature-assisted therapy and nature-based self-care practices. The goal is to bring you outdoors and into the sun to work with plants, animals, or to simply exist with nature. Benefits from these exercises and others spent in nature can include:
- Improved cognitive functions
- Feelings of happiness and calm
- Lowered blood pressure
- Greater parasynthetic—“rest and digest”—activity
- Relieved stress and reduced cortisol levels
- Improved focus, motivation, and creativity
Why do we like nature?
Nature relaxes our brain activity. Whether you’re tending to your favorite house plant or indulging in a long walk on the beach, your relaxed mental state lowers cortisol levels (the body’s main stress hormone). The simple, pleasant feeling of being in nature also stimulates dopamine release. So why all the good vibes? Our brains are hard-wired to positively respond to these natural features:
Sunlight. Sunlight is considered the best source for vitamin D, which promotes serotonin activity. Serotonin is a hormone that regulates mood. Normal levels of serotonin levels give a sense of well-being, happiness, focus, and calm. That’s why the decrease of sunlight in the winter leads many to catch a case of the winter blues.
Green and blue. The short wavelengths of cool colors allow our eyes to see them without requiring adjustment, unlike warmer colors. In color psychology, the ease of viewing makes colors like green and blue relaxing and calming to look at, while reds and oranges arouse and invigorate us. Looking at green forests makes us feel safe, refreshed, and optimistic while viewing blue waters has a calming, restorative effect and promotes feelings of tranquility.
Natural curves. Our brains need a retreat from straight lines and finite man-made structures. They crave the organic lines and shapes of the outdoors—particularly fractal patterns. Fractals are complex patterns that repeat infinitely, found in nature in scales as small as leaf structures and as vast as shorelines. Research suggests that looking at fractals stimulates the areas of the brain responsible for stress regulation, decreasing stress levels by as much as 60%.
Sounds of nature, different shades of sunlight, the greens of plant life, and the blues of running waters have powerful, soothing effects on the mind. Keep reading to learn how science says you can best benefit from nature.
Nature-based activities to boost your mood and relieve stress
The truth is, you don’t need a special activity to benefit from the outdoors. Spending just 20 to 90 minutes outdoors weekly for 8 to 12 weeks could do wonders for improving your mental health, including pre-existing mental health conditions. But even small actions like stepping outdoors may feel futile or even impossible for some people living with depression. If you can relate, start with smaller, manageable increments like sitting on a bench outdoors for five minutes and increasing your time in nature as the days go on.
Here are ways you can best spend your time outdoors to improve your mood and reduce stress:
- Gardening
- Exercising outdoors
- Mindful nature walks
- Camping or hiking
- Forest bathing
- Meditating or praying outdoors
- Reading or journaling in the park
- Volunteering to walk dogs at your local animal shelter
Use these bonus tips to boost effectiveness:
- Bring nature into your home with plants, nature art, or nature sounds.
- Go out on those rare sunny winter days to soak in some vitamin D.
- Low light in your area? You might benefit from at-home light therapy.
- Bring a friend! Group activities are even better.
Read: 6 Tips To Manage Holiday Stress
When the mood boost just isn’t enough
Feeling stuck in a dark place? Debilitating symptoms of SAD can linger for months. Untreated, those feelings of sadness, hopelessness, disinterest, fatigue, or even thoughts of self-harm could intensify and stick around longer than the season does. The good news is, depression is highly researched and highly treatable. It may be time to talk to your doctor or therapist about what you’re feeling and get the help you need.
Our therapists at Austin Anxiety and Trauma Specialists offer online counseling to all residents of Texas. Book a session with us today and we’ll match you with a therapist who can prescribe the right treatment for you. It can get better. We can help.
