Humans have an intrinsic connection to nature, sometimes referred to as “biophilia”, a term described by Erich Fromm in The Anatomy of Human Destructiveness (1973). This concept suggests that being in nature is a fundamental part of human well-being. Time spent outdoors has been shown to reduce stress, improve mood, and increase overall happiness. In colder months, these benefits are even more significant, as our western New York winters can bring challenges like seasonal affective disorder (SAD), characterized by low energy, irritability, and depressive symptoms.

Exposure to natural light is one of the most effective ways to combat the “winter blues.” Sunlight helps regulate the body’s circadian rhythm, which governs sleep-wake cycles and mood. Even on overcast days, the light outdoors is significantly brighter than artificial indoor lighting, making it an essential resource for mental health.

Moreover, nature has a unique ability to reduce feelings of anxiety and rumination. Studies have shown that spending time in green (or snowy) spaces can decrease activity in the brain regions associated with negative thinking. For those feeling emotionally burdened during the colder months, a brisk nature walk can provide clarity and calm, fostering resilience and emotional balance.

Cold weather can make physical activity seem less appealing, but staying active is crucial for regulated emotions. Exercise releases endorphins, the body’s natural “feel-good” chemicals, which help combat stress and depression. The outdoors also provides sensory stimulation that indoor environments cannot replicate no matter how cool your blanket fort is.

Even in the winter, getting outdoors is important.

Activities like walking, snowshoeing, snowball fights, and cross-country skiing encourage movement while connecting us to the seasonal landscape. The invigorating chill of winter air can reinvigorate our senses, leaving people feeling refreshed and revitalized. Regular physical activity outdoors during winter can also bolster immune function, leading to fewer illnesses and a stronger overall sense of well-being.

Facing the cold and stepping outside can be an act of resilience. Winter, with its stark landscapes and challenging conditions, often mirrors life’s hardest difficulties. Embracing these challenges by choosing to engage with the outdoors can foster a sense of accomplishment and self-efficacy. Each decision to venture out despite the cold becomes a small victory, reinforcing mental toughness and adaptability.

Cold weather can sharpen the senses, making outdoor experiences more vivid and grounding. The crunch of snow underfoot, the crispness of the air, and the stark beauty of bare branches against a pale sky all demand attention. Did you know snow absorbs sound? (The deep snow makes for a silence in the woods that as a father of two children, I can really appreciate). These sensory details encourage a connection to the natural world and mindfulness, another practice that has been shown to improve emotional health. This mindfulness and appreciation for the season can counteract the hustle and distractions of an oh-so busy life to offer a much-needed mental repose.

In addition to individual benefits, getting outside can strengthen social bonds. Activities like sledding, winter hiking, or simply walking with friends and loved ones create opportunities for connection. Shared outdoor experiences often foster meaningful conversations and deeper relationships, which are vital for emotional health.

To make the most of winter’s emotional and mental health benefits, preparation is key. Here are some of my strategies and recommendations to stay comfortable and keep motivated:

1. Dress Appropriately: Layering is not only essential but all the fashionable rage this time of year around these parts! Wear thermal base layers, insulating mid-layers, and waterproof outer layers to stay warm and dry. Cover those extremities! Don’t forget gloves, hats, and sturdy boots.

2. Set Goals: Plan specific outdoor activities, such as a daily walk, a weekend hike, or trying a winter sport. Having a goal provides motivation.

3. Seek Beauty: Look for the unique beauty of winter–the frost patterns on frozen water, the stillness of a snow-covered field, or the way sunlight glints off ice. The beauty is in the experience. Get out in it!

4. Start Small: If the cold feels daunting, start with short outings and gradually increase your time outside as you acclimate. It’ll be worth it!

Getting outside during the colder months is more than just an opportunity for exercise or fresh air — it’s a powerful way to nurture emotional and mental health. By embracing the season, we connect with nature’s cycles, foster resilience, and find moments of joy and reflection. While winter can offer a unique opportunity to slow down, it also offers a time to appreciate the world in its quieter, starker form. So, gather all your pluck, bundle up, step outside, and discover a reawakening in the cold air.

Audubon Community Nature Center builds and nurtures connections between people and nature. ACNC is located just east of Route 62 between Warren and Jamestown. The trails are open from dawn to dusk and birds of prey can be viewed anytime the trails are open. The Nature Center is open from 10 a.m. until 4:30 p.m. daily except Sunday when it opens at 1 p.m. More information can be found online at auduboncnc.org or by calling (716) 569-2345.