While colder months may feel slower, spending even a brief amount time outdoors can help support mood, sleep, and emotional well-being. Understanding why winter outdoor time matters, and how to make it realistic, can help us enhance our personal wellness one step at a time.

No matter where you are in the world, our brains need sunlight and sun exposure to thrive. It helps set our circadian rhythms which affect several different aspects of our bodies including sleep, internal body temperature, and hormones. When we stay inside our spaces and are not getting fresh air and sunlight, it can lead to issues like decreased energy, feeling isolated, or increased loneliness.

“Some important things to remember about nature and being outside in general, whether it’s winter or beyond, is that it gives us opportunities for things like soft focus,” says Bailey Pyle, Licensed Professional Counselor and Director at Centerstone. “In our day-to-day, we’re often in spaces of intense or hard focus, where we’re really concentrating on one thing, and that’s great for our brains in short periods of time. But when we try to do that for extended periods, it can cause a significant amount of cognitive exhaustion.” So, when nature provides time and space for soft focus, it’s important to take advantage of it so that we can create a happy, healthy balance in our brains.

“There’s been a big movement on this idea that we should be as productive or as energetic in wintertime as we are other seasons,” adds Pyle. “But it’s okay to recognize that the whole natural world is slowing down this time of year. Since we are part of that natural world, we have to remind ourselves that it’s okay to feel decreased energy.”

Being intentional about the way that we’re building resilience or awareness in outdoor time in the winter can be a great first step. Keep in mind that while it doesn’t have to be an hour-long walk or a nature hike, you can still reap the benefits of nature through short periods of time outside.

When it comes to spending time outdoors in the winter, accessibility is different for everybody, as we all have different needs. Depending on the climate you live in, it may not be safe or healthy to be outside for more than a few minutes. If this is the case for you, even simple acts like sitting near a window and letting the sunlight hit your face can still provide that beneficial boost of vitamin D. If your climate is a little warmer, opening the window and listening to the sounds of nature can also be incredibly helpful for our bodies.

Additionally, combining movement with mindfulness can enhance the mental health benefits of being outdoors during the winter. A common misconception about mindfulness is that it has to be done in a seated meditation practice. The reality is mindfulness is whatever brings our brain to the present moment. Mindfulness can be as simple as walking your dog, listening to the jingle of their collar on the leash, or noticing what your dog is noticing.

Since we may be moving slower or feel less motivated during the winter months, our movement may look different, too. Movement can be a gentle stretch, a walk around the block, or even doing a couple squats — it’s whatever movement feels right for your body at that time. “Anytime you can combine movement and mindfulness with being outdoors, that’s just another added benefit,” Pyle adds.

Another significant benefit of spending time outdoors is the boost we get from vitamin D. Vitamin D is created through sunlight that we absorb that through our skin. It enhances our hormone production and the way our hormones and genes pronounce themselves, and it helps keep melatonin and serotonin in our brains for longer periods of time.

Life may feel more challenging in winter months, and that’s okay. If you are feeling down and looking for additional support in maintaining your mental well-being, Centerstone is here. Visit our website to learn more about our counseling services or call us at 1-877-HOPE123 (1-877-467-3123) to start your wellness journey today.