Dr. LJ Rose is an international expert in mind dynamics, psychology, and alternative healing modalities. Author of eight self-help books, she is the founder of the Natural Wellness Academy, offering professional online coaching certification and one-on-one mentoring in niche wellness careers since 2013.
Are you feeling the winter blues? You’re not alone. As temperatures drop and daylight shortens, many people experience a decline in mood and energy. But winter doesn’t have to mean disconnecting from the natural world and its healing benefits. Nature therapy, also known as ecotherapy, can be practiced year-round, even in the coldest months. In this article, you’ll discover 10 practical ideas for embracing nature therapy during winter that can boost your mental health, reduce stress, and help you find joy in the season’s unique beauty. Whether you have just 15 minutes or a full weekend, these strategies will guide you in harnessing the therapeutic power of nature even when the landscape is covered in frost.
What is nature therapy?
Nature therapy, also known as ecotherapy or green therapy, is an evidence-based practice that involves engaging with natural environments to improve mental and physical well-being. This therapeutic approach recognizes the profound connection between humans and nature, leveraging the healing properties of natural settings to reduce stress, anxiety, and depression while enhancing mood, focus, and overall health. Unlike many traditional therapies confined to indoor spaces, nature therapy invites individuals to interact mindfully with the natural world through various activities such as forest bathing, gardening, outdoor meditation, wilderness excursions, and animal-assisted interventions. The practice is supported by growing scientific research demonstrating that spending time in nature can lower blood pressure and cortisol levels, boost immune function, improve sleep quality, and promote a sense of connection and purpose.
The benefits of nature therapy in winter
Winter nature therapy offers unique benefits that aren’t available in other seasons. The crisp, clean winter air contains fewer pollutants and allergens, making it especially beneficial for respiratory health when breathed mindfully. The distinctive winter light, which reflects off snow and ice, can help regulate circadian rhythms and combat Seasonal Affective Disorder by providing exposure to natural light during shorter days. Winter landscapes also offer a special kind of beauty and tranquility. The silence of snow-covered surroundings creates an exceptional environment for mindfulness practices, allowing for deeper reflection and heightened sensory awareness.
Additionally, engaging with nature during winter builds resilience through safely challenging comfort zones and adapting to seasonal changes. Winter activities like snowshoeing or winter hiking on gentle terrain provide excellent low-impact exercise options that build strength and endurance while burning more calories than similar activities in warmer conditions due to the body’s need to maintain temperature. Perhaps most importantly, winter nature therapy helps maintain year-round nature connection, preventing the psychological disconnection that can occur during cold months when many people spend most of their time indoors.
Why we disconnect from nature in winter
Despite the benefits, many people retreat from nature during the winter months for several understandable reasons. The cold temperatures and harsh weather conditions can be physically uncomfortable or even dangerous without proper preparation. Shorter daylight hours limit outdoor time for those who work traditional schedules, often leaving only dark hours for potential nature connection. Safety concerns also increase during winter, with fears of slipping on ice, getting caught in storms, or experiencing cold-related health issues like hypothermia or frostbite.
The psychological barrier of winter lethargy also plays a role, as many people experience lower energy and motivation during winter months, making it harder to overcome the inertia of staying indoors. Cultural messaging around winter often encourages hibernation and indoor coziness rather than outdoor exploration. Additionally, many people lack knowledge about appropriate winter activities and proper clothing techniques, such as layering, that would make outdoor experiences more comfortable. Finally, reduced accessibility affects many individuals, as snow and ice can make trails and natural areas more difficult to navigate, especially for those with mobility challenges.
Signs you might benefit from winter nature therapy
Several signs indicate you might particularly benefit from incorporating nature therapy into your winter routine:
Experiences seasonal mood changes, including symptoms of seasonal affective disorder like persistent low mood, decreased energy, increased sleep, weight gain, and social withdrawal during winter months. Nature therapy can be especially beneficial. Feelings of being “stir crazy” or cabin-fever restlessness, irritability, boredom, and a sense of confinement from spending too much time indoors are clear indicators that your mind and body crave natural environments.
Increased stress and anxiety levels during winter, whether from holiday pressures, year-end work demands, or general seasonal stress, can be effectively addressed through nature’s calming effects. If you find yourself experiencing disrupted sleep patterns during winter, with difficulty falling asleep or staying asleep, nature therapy can help regulate your circadian rhythm through exposure to natural light.
Decreased physical activity is common in winter as outdoor exercise routines are disrupted, leading to physical restlessness and potential weight gain that outdoor winter activities can help address. Finally, a disconnection from seasonal rhythms, feeling out of touch with the natural world and its cycles, can be remedied through intentional nature connection that helps you embrace rather than merely endure the winter season.
10 ideas for nature therapy during the winter
1. Practice winter forest bathing
Forest bathing, or shinrin-yoku, can be even more magical in winter. The practice involves slow, mindful walks through forested areas, using all your senses to connect deeply with your surroundings. In winter, focus on the unique sensory experiences: the crunch of snow underfoot, the clean scent of cold air, the striking visual contrast of evergreen against white snow, and the profound silence that often accompanies winter landscapes. Even a 20-minute forest bath can reduce stress hormones and boost mood. Find a safe trail in a local park or forest, dress warmly in layers, and move slowly, allowing yourself to fully absorb the winter environment without any goal beyond presence and connection.
2. Create a winter bird sanctuary
Attracting and observing birds during winter offers therapeutic benefits while supporting local wildlife through harsh months. Set up bird feeders with high-energy foods like suet, sunflower seeds, and nuts in a location visible from your windows. Add a heated bird bath if possible, as unfrozen water is scarce for birds in winter. Keep a journal of the species that visit, or try bird photography to deepen your observation skills. The practice of watching birds, their behaviors, interactions, and survival adaptations naturally induces mindfulness and provides a sense of connection to the living world during a season often perceived as dormant.
3. Engage in winter gardening
Winter gardening keeps your hands in the earth even during cold months. Create indoor seedling stations near windows where you can start early spring vegetables or flowers, bringing living green elements into your home during the starkest months. Alternatively, try cultivating cold-hardy plants like winter kale, spinach, or certain herbs under cold frames or in greenhouses if space allows. Indoor gardening with houseplants, microgreens, or a small herb garden on a sunny windowsill provides daily interaction with growing things. The sensory experience of touching soil, nurturing plants, and witnessing growth cycles can significantly impact mental health during the winter’s apparent stillness.
4. Enjoy therapeutic winter walks
Therapeutic winter walks differ from regular winter hikes by emphasizing mindfulness and sensory engagement rather than distance or speed. Choose safe, accessible locations like plowed park paths, botanical gardens, or urban greenways. Try “soundscape walks,” where you focus primarily on winter sounds: the wind, distant animal calls, ice cracking, and snow falling. Alternatively, focus on textures by (safely) touching different surfaces: tree bark, snow of varying consistencies, and frozen leaves. The goal is quality of attention rather than quantity of steps, so even a 15-minute mindful walk can provide significant psychological benefits.
5. Practice winter photography
Winter photography encourages you to seek beauty in a season often considered visually stark. The unique lighting conditions of winter softer sun angles, reflective snow, and dramatic cloud formations create opportunities for stunning images. Focus on macro photography of frost patterns, ice formations, or winter plant structures to develop an appreciation for winter’s intricate details. Alternatively, capture the larger landscape transformed by snow and ice. You don’t need professional equipment; even smartphone photography can help you develop a “photographer’s eye” that trains you to notice beauty and unique perspectives in seemingly ordinary winter scenes.
6. Try snowshoeing meditation
Snowshoeing meditation combines physical movement with mindfulness practice. If you have access to snowshoes and appropriate terrain, this activity provides excellent exercise while allowing for meditative focus. Begin with a simple intention to stay present throughout your journey. Focus on the rhythm of your movement, the sensation of floating above the snow, and your breath visible in the cold air. When your mind wanders, gently return attention to physical sensations and your surroundings. Even a 30-minute snowshoe meditation can provide both the benefits of moderate exercise and the mental clarity that comes from mindfulness practice.
7. Create nature art with winter materials
Creating art with winter’s natural materials connects you to nature’s offerings even in the coldest season. Try ice lanterns by freezing water with natural materials like pine needles, berries, or citrus slices in molds, then placing tea lights inside the resulting ice formations. Snow sculptures or mandalas can be created in your yard using just your hands or simple tools. Collecting items like pinecones, interesting twigs, dried seed heads, or evergreen boughs for indoor craft projects brings elements of nature inside. The process of creating with natural materials encourages mindfulness, creativity, and recognition of winter’s unique aesthetic contributions.
8. Experience winter stargazing
Winter offers the year’s clearest night skies in many regions, making it ideal for stargazing. The crisp, dry air and earlier sunsets provide extended viewing opportunities for celestial observation. Prepare a comfortable outdoor viewing space with insulated seating, warm blankets, and a thermos of hot tea. Use a star identification app to learn constellations that are prominent in winter skies. The immensity of the night sky naturally evokes awe and perspective, emotions associated with psychological well-being and reduced stress. Even 20 minutes of intentional stargazing can create a profound sense of connection to the larger universe.
9. Embrace winter wild swimming
Cold water immersion, when practiced safely, offers significant physiological and psychological benefits. Winter wild swimming or brief cold water dipping in appropriate locations stimulates circulation, releases endorphins, and activates the body’s natural stress-response systems in controlled ways that may strengthen resilience. Always practice with companions, start with very brief immersions (seconds rather than minutes), and warm up properly afterward. If wild swimming isn’t accessible, even ending a warm shower with 30 seconds of cold water can stimulate some of the same responses. The practice creates a profound sense of presence. Few activities bring you into the moment like immersion in cold water, and it often produces feelings of exhilaration and accomplishment.
10. Participate in conservation activities
Winter conservation activities provide purpose-driven nature connection while contributing to environmental health. Many conservation organizations run winter projects like invasive species removal (certain invasives are actually easier to spot in winter when deciduous plants are bare), trail maintenance, or wildlife monitoring programs. Citizen science projects like winter bird counts or tracking studies welcome volunteers, providing structured ways to engage with nature while collecting valuable ecological data. These activities combine the benefits of nature exposure, physical activity, social connection, and the psychological boost that comes from making a meaningful contribution to environmental wellbeing.
What to wear for winter nature therapy
Proper clothing is essential for comfortable and safe winter nature therapy. The key principle is layering, which provides better insulation and adaptability than single heavy garments. Start with a moisture-wicking base layer made of Merino wool or synthetic materials (not cotton, which retains moisture) to keep sweat away from your skin. Add an insulating mid-layer like fleece, down, or synthetic fill to trap heat, followed by a windproof and waterproof outer shell that still allows moisture to escape.
Don’t neglect extremities a significant amount of heat is lost through your head, so wear a warm hat that covers your ears. Gloves or mittens (mittens are generally warmer) protect your hands, and waterproof boots with good traction prevent both cold feet and dangerous falls. Warm socks made of wool or wool blends provide crucial foot insulation. Consider traction devices that attach to boots for icy conditions, and use hiking poles for additional stability when needed. For extended outings, pack extra insulating layers and an emergency blanket. Remember that it’s better to carry a bit more than you need and remove layers if you become too warm than to be underprepared for cold conditions.
Safety tips for winter nature therapy
Safety should always be your priority during winter nature experiences. Before heading out, check weather forecasts and daylight hours, planning to return well before sunset unless you’re specifically prepared for nighttime activities. Always tell someone your planned location and expected return time when venturing into natural areas. Stay hydrated despite not feeling as thirsty in cold weather; dehydration still occurs and can increase cold sensitivity. Carry high-energy snacks to maintain your body’s ability to generate heat.
Learn to recognize the signs of hypothermia (confusion, slurred speech, excessive shivering or absence of shivering, drowsiness) and frostbite (numbness, skin that appears waxy or grayish-yellow). If you’ll be in remote areas, basic first aid knowledge and an appropriate kit are essential. Consider taking a winter safety course if you plan to engage in more adventurous activities. For those with certain health conditions, particularly cardiovascular issues, consult your healthcare provider before engaging in cold-weather activities, as cold exposure places additional demands on the heart.
Start your healing journey with winter nature therapy today
Winter’s unique character offers profound opportunities for a connection with nature and healing that aren’t available in other seasons. Rather than retreating indoors until spring, consider embracing winter’s gifts through intentional nature therapy practices. Start small; even five minutes observing the winter landscape from your doorway can begin to shift your relationship with the season. As you grow more comfortable with winter nature engagement, you may find not just tolerance but genuine appreciation for this contemplative time of year. The quieter rhythms of winter nature therapy can provide restoration that supports your well-being throughout the year. If you’re interested in exploring and sharing structured approaches to nature therapy in all seasons, the Natural Wellness Academy offers guidance to help you develop a professional practice that suits your needs, location, and interests, whether studying completely online or doing a fast-track on campus training. Reach out to speak to one of our staff or mentors to discover how nature can transform your well-being and your career.
Read more from Dr. LJ Rose
Dr. LJ Rose, Therapist, Author, Professional Speaker
LindaJoy Rose, Ph.D., is the founder of the Natural Wellness Academy est. 2013 training mind/body/spirit wellness coaches in 40+ countries. The author of eight self-help books, including Your Mind: The Owner’s Manual, Dr. LJ is a pioneer in the worldwide training of hypnotherapy, subconscious dynamics, Jungian archetypes, and healthy lifestyle hacks.
