Getting Outdoors For Your Mental Health - Even in the Wintertime
Written by Catherine Metz, LMFT
Introduction:
Here we are, about to enter a new year. As the holiday season comes to an end, we find our way back to our daily routines and some attempt to implement new ones. The days are slowly getting brighter, but the daylight still runs short. It’s cold af, and the sun doesn’t come out as often. Many people struggle with seasonal affective disorder, otherwise known as seasonal depression. As a licensed psychotherapist seeing clients across the state of New York, and a fellow human living in these conditions, I know how hard it can be for people to get through this time of year. Syracuse, NY where I live is one of the cloudiest cities in the United States seeing cloudy skies ~75% of the time in the winter months, with NYC behind it experiencing cloudy skies ~51% of the time in the winter months. Getting outside may be harder to do this time of year, but the research shows it’s beneficial to one’s overall mental health. By spending time in nature, people have found a variety of benefits resulting in lowered stress levels, effective coping with a variety of symptoms such as anxiety, and improved cognitive function.
Research says:
The research says a few things about the effects of time in nature on our mental health. Spending time outdoors has been found to regulate the sympathetic nervous system in as little as five minutes. I talk with my clients often about the role that our nervous system plays in our internal worlds as well as in relationships. When we are dysregulated it becomes quite difficult to think clearly, to respond effectively to the people around us, and to make decisions that we stay confident in. When we find tools that help to regulate our nervous system (such as spending time in nature), this decreases our stress levels, improving our overall mental health.
Being in nature has also been found to be an effective coping strategy for a variety of struggles such as PTSD, anxiety, irritability, sleep issues and loneliness. For many, being outdoors is a way to connect to themselves in a way that feels grounding. It is also a form of meditation for some to be immersed in nature, practicing mindful noticing without judgement. There is also research to support the idea that spending time in nature improves cognitive function, increasing a person’s creativity levels, memory, attention span and sleep quality. In order to reap the benefits of being in nature, research suggests spending around 20-90 minutes outside. Another notable thing the research showed was that the benefits of getting outside are universal across age groups, income levels, and for people with chronic illnesses. What I conclude from all of this information is that most people would truly benefit from connecting to nature in one way or another.
What are some ways to get outdoors - especially in these winter months:
Before delving into some suggestions for how to spend your time outside, I’d first recommend you prepare with the appropriate attire. Considering the time of year, you may want gloves, a scarf, winter coat, thick socks, water-resistant boots, and so on. You might even find yourself trying out some “Hot Hands” or other tools for staying warm. I find it much easier to enjoy the outdoors during the winter when I’m prepared with gear that keeps me warm and cozy. Also consider any gear you may need for doing outdoor winter activities such as show shoeing or skiing.
One of the ways you can still get outdoors in the winter is to visit a park near you. Many state parks in my area allow for people to come enjoy the space through the winter months without fee. Some of the parks closer to the city are also kept fairly cleaned up and walkable. I’ve seen people out and about taking walks, sitting by the water, snow shoeing and cross country skiing. You might find yourself taking leisurely walks with your dog or resting under a tree near the river. Therapeutic walks outdoors can be double beneficial as you take with you intentions or prompts and reflect on these as you move through nature. This can be done with a therapist present or on your own.
There are also some places where you can rent snow gear such as snow shoes, skis and snowboards. Some people participate while others may just watch. You may find yourself taking lessons and enjoying learning a new sport, or enjoying the view. Some people will get outdoors more if they have a project or something to keep them busy.If you’re someone who likes to write, draw or paint you may find that you incorporate these passions into your time outside. It can be very grounding to express yourself creatively while communing with nature.
For those who do not have as much access to nature:
Communing with nature on a regular basis is going to look different if you’re living somewhere like NYC (New York City) versus way upstate in the CNY (Central New York) area. It’s also going to look different depending on how rural or urban your area is, and what your modes of transportation look like. Getting outdoors does not mean going on a totally immersive camping trip on an island in the woods somewhere (although for some, that is heaven). Spending time with nature can look like sitting under a tree in a park nearby, or noticing the bits of nature around you such as birds chirping and roots growing through concrete. While being immersed in nature does have a “fuller” effect, we can tap into its benefits almost anywhere. Nature is all around us, urban or rural.
If we want to play a trick on our brains, we can tap into nature just about anywhere. Our brains don't know the difference between reality and visualisation. If we can visualize to the fullest extent what it would be like to be in nature, we can sort of create that experience for ourselves neurologically. It might be worth trying out a guided meditation set in nature, or to create an outdoor setting in your mind yourself, focusing on every sense and detail.
Conclusion:
This time of year is tough, but it can also be quite serene. What might happen if you take some time in nature and just be. You may see the beauty in the bare trees, their branches stretching far out. You may see the softness and purity in a blanket of fresh snow. You may hear a bird chirping in the distance and recognize it as one you’ve heard before. Whatever you notice, the research doesn’t lie. Taking time in nature has a positive impact on mental health. It’s worth considering what this means for you.
References:
https://pubmed.ncbi.nlm.nih.gov/22270487/
https://www.sciencedirect.com/science/article/pii/S0048969722046198#s0080