Turning the Winter Blahs into the Winter Ahhs: Powerful Ways the Natural World Can Help You Overcome Seasonal Affective Disorder

In the midst of winter,
I finally found that there was, within me, an invincible summer.
-Albert Camus

Feeling down this winter? Still feeling drowsy throughout the day despite hitting the snooze button more often than you’d like to admit? Dragging yourself through the workday and avoiding social interactions?

You might be battling Seasonal Affective Disorder (SAD) – and you’re definitely not alone.

Seasonal Affective Disorder is a form of depression that tends to hit hardest during the winter season, especially in Northern regions like Canada that experience significantly fewer hours of daylight. Symptoms include:

• Mood lability
• Decreased energy levels
• Lack of restful sleep
• Difficulty concentrating and difficulty making decisions
• Social withdrawal
• Physical symptoms, notably aches and pains, headaches, and digestive issues
• Negative thought patterns

For me, the best way to cope has been getting outside. I exercise, eat healthy, take my pills, get in my zzzs, and even use a light therapy lamp – but when I don’t spend time in the great outdoors, I can feel it throughout my mind, body, and soul.

I get it. Getting outside in winter can be daunting. But trust me, embracing the outdoors can dramatically boost your mood, energy, and health!

How Spending Time Outdoors Helps You Better Cope with Seasonal Affective Disorder

I know what you’re thinking, “how can spending time outside in the cold, wintery weather possibly reduce my SAD symptoms. After all, it’s winter that’s causing all my problems!”

Time in nature is beneficial no matter the time of year. I would argue that it’s even more important during the winter months when our first inclination is to hibernate. Unfortunately, hibernation is not restorative for humans in the same way that it is for bears.

Soak Up Some Rays

It’s not uncommon knowledge that sunlight is vital to our health, but besides the whole Vitamin D thing, did you know why?

Our circadian rhythm relies on morning light exposure to regulate sleep-wake cycles, improve energy levels, and enhance overall well-being. In my experience, getting outside and soaking up some rays first thing in the morning makes it a lot easier for me to get to sleep at night – quality sleep at that!

Sunlight exposure also helps regulate serotonin levels – a neurotransmitter crucial for mood that is linked to improved mental well-being. Limited sunlight may cause serotonin levels to drop, causing depressive symptoms and even physical symptoms like headaches and gastrointestinal issues. Increased sunlight exposure, on the other hand, can help regulate serotonin levels and mitigate the symptoms of SAD.

There’s nothing like taking in a vibrant winter sunrise or watching a sunset to boost your mood – all the more reason to get outdoors this winter!

Move Your Body

I probably don’t have to write paragraph after paragraph highlighting the benefits of physical activity not only during the winter months, but throughout the year. We’ve been told enough times that exercise improves cardiovascular health and aids in maintaining a stable weight. I was happy to learn that we burn more calories exercising in the cold because our bodies must work harder to maintain our core temperature – cool, right?

The more time you spend being active outdoors during the winter months, the more you’ll enjoy it thanks to the process of acclimation. Acclimation makes you more cold-tolerant over time. Combine that with the fact that exercise boosts our moods and reduces stress thanks to the release of those sweet, sweet endorphins, and you might just find yourself looking forward to getting outdoors during the winter. I know I do!

Cultivate Mindfulness

Have you ever noticed how spending time in nature naturally encourages a sense of presence? The calming effects of the outdoors soothe the mind, making it easier to stay grounded and focused on the here and now. When we immerse ourselves in nature, we engage with sensory details – the rustling of leaves, the scent of cedar, the warmth of sunlight – all of which gently draw our attention to the present moment.

Being fully present not only helps us appreciate our surroundings but also allows us to disengage from stressful or unpleasant thoughts. Nature, with its quiet beauty and ever-changing landscapes, becomes a powerful ally in cultivating mindfulness. Research shows that time spent in nature reduces stress, anxiety, and negative emotions, fostering a greater sense of well-being. This calm, attentive state creates the perfect foundation for mindfulness practice.

Personally, I find that when my mind starts to wander, I become more prone to slipping, tripping, or missing the small wonders around me. Nature demands our attention in the best possible way – whether it’s navigating an icey trail or noticing the delicate details of a snowflake. By tuning into these moments, we not only move more mindfully but also deepen our connection to the world around us.

Reduce Stress and Anxiety and Improve Your Mood

Activation of Our Parasympathetic Nervous System

Did you know that time in nature activates the parasympathetic nervous system, a network of nerves that help your body relax and conserve energy after periods of stress/danger? Known also as our “rest and digest” system, activating our parasympathetic nervous system offers numerous benefits such as:

• Promoting relaxation
• Lowering our heart rate, blood pressure and stress hormone levels
• Enhancing cognitive function
• Encouraging digestion and supporting a healthy GI tract
• Supporting overall bodily repair and restoration

The Biophilia Hypothesis and Humans’ Deep Connection to Nature

The biophilia hypothesis suggests that our deep-rooted connection to nature stems from evolutionary advantages, as outlined by E.O. Wilson. This idea argues that our ancestors who maintained a deep connection to their natural surroundings were more likely to survive. Those attuned to the landscape, animals, and water sources had a distinct advantage in securing the food and resources necessary for survival. Thanks to this deep connection with the natural world, we experience positive psychological effects when we are exposed to nature. In fact, there is strong evidence in the research that viewing natural scenes can decrease activity in our amygdala – the part of our brain that regulates emotions like fear and anxiety.  

It may just be a hypothesis, but from my perspective, it’s undeniable. The few times this winter when I haven’t been able to spend time outside for more than a day or two, I’ve noticed a huge difference in my mental health and physical well-being. My mood is lower, stress and anxiety levels increase, motivation dissipates and I feel sluggish and heavy and uninspired. I feel it on a visceral level, like a piece of my soul has been removed from my body. And it makes sense, because when it comes down to it, we are, after all, creatures of this Earth. Our connection to nature is fundamental to our existence.

Two Surefire Ways to Make Getting Outside Easier During the Winter

There’s no denying that time in nature is beneficial for us no matter the time of year. But I get it – Knowing that getting outside in wintertime is a lot easier than actually getting outside. Despite all these benefits, going outside in winter can be daunting, unappealing, and downright horrific for a lot of us. But it can also vastly decrease the seasonal sads and make us all around happier, healthier, and more hopeful people!

So how can you make getting outside easier, and dare I say more enjoyable, this winter?

Here are two surefire ways to make going out in the winter more enjoyable:

1. Approach it like a kid again
2. Bundle up

Approach It Like A Kid Again

Remember the pure joy of snowflakes on your face, making snow angels, and stomping through the snow? Embracing that magic again will do your mental and physical health wonders this winter! Take a moment to play, laugh, and wander through the winter wonderland!

Bundle Up

Approaching winter like a kid again is a lot easier when you bundle up like you did when you were a kid. The right winter gear makes all the difference! Dressing in moisture-wicking layers helps prevent hypothermia and keeps you warm enough to enjoy the outdoors.

You’ve probably heard the old adage “there’s no bad weather, there’s just bad gear.” And that’s typically true (not including catastrophic weather events of course). FACT: Winter is not that enjoyable when you’re cold. Dress the part, and see how your attitude towards the snowy season changes!

Embracing Winter, Embracing Wellness

Seasonal Affective Disorder can feel like an uphill battle, but spending time outdoors – especially during the winter months – can be a powerful tool for improving your mood and overall well-being. From soaking up natural light and staying active to cultivating mindfulness and reconnecting with nature, these simple yet effective habits can make a world of difference.

So, bundle up, channel your inner child, and step outside. The crisp air, soft snowfall, and quiet beauty of winter might just be the boost your mind and body need. After all, we’re not meant to hibernate—we’re meant to thrive.

What’s your favorite way to embrace winter? Share with me in the comments!