Five ways to embrace nature and combat the winter blues!

Despite being the shortest of them all, February in the UK often feels like the longest month! The cold lingers, daylight hours remain short, and the grey skies can weigh heavily on your mood. Many people experience the winter blues, a dip in energy and motivation, and symptoms of seasonal affective disorder (SAD) at this time of year yet February also offers unique opportunities to connect with nature.

Spending time outdoors, especially in winter, can improve wellbeing and help shake off those gloomy feelings. Here are five practical ways to engage with nature over the next few weeks and brighten your days. They are simple, practical, cost very little to achieve but pack a big punch in terms of the benefits they give.

1. Take a walk in local woodlands or parks

Walking outdoors is one of the simplest ways to connect with nature and boost your mood. Walking for 30 minutes to an hour can increase serotonin levels, helping to reduce feelings of anxiety by lifting spirits and refreshing the mind.

In February, many UK woodlands and parks are quiet and peaceful, offering a chance to enjoy solitude or gentle company. Try to pick a route with varied scenery, such as a mix of trees, open fields, and water features, as the changing textures and colours will keep your senses engaged. Look for frost on the ground, breathe in the crisp air and listen to nature wakening all around you.

A frost-covered woodland path

2. Spot early signs of spring

February is the month when nature begins to hint at the coming spring. Keep an eye out for snowdrops pushing through the soil, the first crocuses blooming, or catkins dangling from willow branches. These small signs of life can bring a sense of hope and renewal.

Visit gardens or nature reserves known for early flowers, such as the Royal Botanic Gardens at Kew or local community green spaces. It is often useful to carry a small notebook or use a phone app to record what you see because tracking these changes can create a rewarding connection to the natural cycle and encourage regular outdoor visits.

Early snowdrops

3. Feed and watch winter birds

Birdwatching is a calming activity that can be done from your garden, balcony, or any outdoor space. In February, many birds rely on feeders to find food so setting up a bird feeder with seeds, nuts, or suet balls will attract species like blue tits, great tits and finches. Don't forget the ground feeders, like robins and blackbirds, who will happily much their way through any seeds you spread for them.

A top tip is to download an App called Merlin Bird ID which will identify the calls of winter birds - you could be amazed by the diverse birdlife you hear! Try to match the calls to the birds you see, notice their colours, observe their behaviour and how they interact. This simple practice can improve mindfulness and provide a welcome distraction from indoor worries. If you want to learn more, join a local birdwatching group or follow online resources from the Royal Society for the Protection of Birds (RSPB).

Winter bird feeding

4. Try winter photography

Photography can be a very mindful activity as it encourages you to look closely at your surroundings and appreciate details you might otherwise miss. February’s low sun creates long shadows and soft light, both of which are perfect for capturing striking images of frost, bare branches, or frozen puddles.

Use your smartphone to experiment with different angles and compositions, focussing on textures like ice crystals or the contrast between dark tree trunks and pale skies. Sharing your photos with friends, on social media or on nature forums can also build a sense of community and motivation to keep exploring and recording as spring bursts into life.

Frost-covered branches

5. Join a guided nature walk or workshop

Many local wildlife trusts, parks, and community groups offer guided walks or workshops during winter months. These events provide expert insights into the natural world and can introduce you to new places and people.

Look for activities such as fungus foraging, bird identification, or winter tree recognition. Participating in a group can make outdoor time much more social and enjoyable, helping to combat feelings of isolation that often come with winter. Check websites like the Wildlife Trust or local community groups for events near you.

Enjoying a winter walk

Still not ready to get off the couch?

It can be very daunting to make the first move, wrap up in layers of winter woolies and venture back outdoors - especially when it is cold, damp and barely daylight! However, here is some scientific evidence that might convince you to start slowly . . . you might even begin to enjoy yourself.

• Nature walks combined with daylight exposure reduce symptoms associated with seasonal affective disorder. Van den Berg, A. E., & Beute, F. (2021). Walking in nature and SAD symptoms. Journal of Affective Disorders.

  
  

• Green spaces accelerate emotional recovery from stress, a key mechanism for mood protection in winter months. Roe, J. J., et al. (2013). Green space and stress recovery. International Journal of Environmental Research and Public Health.
  

• Brief exposure to nature improves mood and cognitive functioning even more than equivalent time spent in urban settings. Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science.
  

• Attention Restoration Theory explains how natural environments replenish mental energy and stabilise mood during periods of stress or fatigue. Kaplan, R., & Kaplan, S. (1989). The Experience of Nature. Cambridge University Press.
  

• Nature exposure supports emotional regulation and stress recovery through physiological and psychological pathways. Kuo, M. (2015). How might contact with nature promote human health? Frontiers in Psychology.
  

• Regular contact with natural environments is associated with lower depression risk and improved emotional well-being. Hartig, T., et al. (2014). Nature and health. Annual Review of Public Health.