“Winter is coming,” as the famous line from Game of Thrones goes, but so are the “winter blues,” or seasonal affective disorder (SAD).
The U.S. Environmental Protection Agency says Americans spend approximately 90% of their time indoors. But it’s hard to head outside when The Trust for Public Land’s 10-Minute Walk Program says 1 in 3 U.S. residents don’t have a green space within a 10-minute walk from home.
In parallel, Mental Health of America‘s 2024 study says approximately 23% of U.S. adults experienced or lived with mental illness — around 60 million people nationwide.
Reduced daylight and cold temperatures can trigger symptoms like depression, fatigue, loss of interest in activities, changes in sleep and appetite, and difficulty concentrating. But what can people do to combat these challenges and find relief?
Nature-Based Therapies: Lift Your Mood the Natural Way
Walking through a peaceful forest, feeling the cool breeze, or hearing birds singing — therapists sometimes issue these “green prescriptions” to help people feel better. Taking care of plants, sitting by a lake, or watching waves at the beach can make people feel more at ease, but only if they do it willingly. Experts at the University of Exeter say forcing folks to engage in soothing behaviors can take away all the benefits.
Multiple studies show nature’s positive effects on mental health. Experts at the University of Utah analyzed 30 years of nature therapy research and found that as little as 10 minutes in nature can reduce stress and improve mood. Another study identified six stages people experience during nature-based therapy: feeling happy (stimulation), feeling accepted (acceptance), letting go of negative emotions (purification), gaining self-awareness (insight), receiving positive energy (recharging), and making positive life changes (change).
So, how can people use nature to improve their well-being this winter?
Austrian Forests Lead the Way in Forest Therapy
Have you heard about “forest bathing” or “shinrin-yoku?” The Japanese Ministry of Agriculture, Forestry, and Fisheries introduced the term in 1982 to encourage people to de-stress among nature. It is not about hiking long distances but being present and exploring the forest with all senses. Since then, the concept’s popularity has surged in Austria and worldwide.
“Forest bathing may have started as a trendy idea, but since then, hundreds of studies have shown the real benefits of forest bathing. Now, the science is clear: spending time in the forest does help us feel better,” says Theresa Sommerbichler, health trainer and herbal medicine practitioner in Austria.
Austria fully embraces forest bathing. With forests covering nearly half the country and still growing, there are plenty of opportunities to connect with nature. Over the past decade, Austria added six hectares of forest daily — equivalent to nine football fields.
Austria’s forests are not just beautiful but help people feel good. “Living near the forest and surrounded by nature in Austria has a profound impact on the well-being of my family and our guests. The fresh mountain air, the tranquility, and the closeness to nature give us the chance to breathe deeply, clear our minds, and find inner balance. This unique sense of relaxation and rejuvenation is something we share with our guests, and it’s clear how positively nature influences both body and mind.” says Christoph Schmuck, hotelier of Naturhotel Forsthofgut, a sustainable eco-hotel in Austria’s Salzburg region.
The benefits of being in these forests are more than just peaceful surroundings. Studies show monoterpenes — plant compounds from trees like pine, spruce, and fir — have calming effects.
Pine trees, for instance, release alpha-pinene, which improves anxiety levels and positively contributes to an individual’s well-being. Austria has plenty since 75% of its forested area consists of coniferous trees.
America’s Wild Rivers Emerge as Water Therapy Destinations
Spending time near water can also boost your mood and mental health. Whether swimming, diving, or white water rafting, being close to water has uplifting effects.
“Many people who were great swimmers in their childhood or teenage years find a special joy whenever they reconnect with water later in life,” says Nicklas Brandrup, cofounder of Neurogan.
Marine biologist and author Dr. Wallace J. Nichols popularized this concept, called “Blue Mind,” in his 2014 book. He explores water’s physical and psychological benefits and how aquatic environments positively affect our mental state, reduce stress, enhance creativity, and promote overall well-being.
Physical activity boosts endorphin levels, which helps improve mood and energy. Even during winter, dressing warmly and staying active near a river can rejuvenate both body and mind, explains Michelle English, a licensed clinical social worker and cofounder of Healthy Life Recovery.
Jenni Jacobsen, a licensed clinical social worker, also notes winter river recreational activities can lift your mood and foster a sense of community. “Social connections formed through these activities are particularly beneficial for those struggling with seasonal affective disorder or winter blues, helping them feel less isolated and more valued,” she added.
So why has river rafting become such a popular activity? Many rafting companies have started offering year-round tours, as several locations across the U.S. maintain consistent water levels that make rafting possible even in winter.
Whitewater Express recommends winter white water rafting on the Chattahoochee River from Columbus, Georgia, due to milder winter conditions, bigger rapids during winter due to increased water flow, and versatile course design.
Colorado River Rentals also recommends several excellent options for winter rafting out west: Westwater Canyon of the Colorado River, the Rio Grande in Texas, the Rogue River in Oregon, the White Salmon in Washington, or the Grand Canyon of the Colorado River.
Are the Tropics Nature’s Answer To Light Therapy?
Did you know that, in Seattle, the sun shines for less than two hours daily in December? Even in New York, residents get only about five hours of sunlight daily during the same month. In contrast, Barbados enjoys over eight hours of sunlight daily, offering a bright escape from the winter gloom.
“Natural light is the master switch for your circadian rhythms or biological clock. Getting morning light in your eyes starts cortisol production, the precursor to hormones that build vitamin D and gut microbiome, as well as numerous other functions. Light just at dusk starts melatonin production, initiates cell repair systems and other functions,” says Benjamin L. Smith, PHC, author and founder of Ultimate Health Model.
Many treatment centers and clinics in the U.S. now offer bright light therapy (BLT), which uses an artificial lightbox to mimic natural sunlight and treat mood and sleep disorders. Studies show BLT can be effective, but some groups should avoid this therapy, including those who are pregnant, breastfeeding, or have a family history of skin cancer.
Those unable to try BLT can choose natural light and travel where they can stand on a white sand beach and soak in the warm sun. Isn’t this much better than staring at a lightbox to brighten your mood?
A sunny getaway can be a great escape, but finding joy in winter is also important, says Sisse Marie, a psychotherapist at Neurogan Health. Fight the urge to feel down, make an effort to socialize, and get outside, even in the cold. Nature still offers excellent benefits in winter — just add a few extra layers.
