Forest Therapy, Nature Connection and Seasonal Affective Disorder

Written By Hugh Asher

6th December 2025

Image of a tree chasing through the seasons

As the seasons change, many of us experience fluctuations in our mood and energy levels. It's normal to feel a bit down during the winter months when the days are shorter and the weather is more gloomy.

However, for some people, these seasonal changes can have a profound impact on their mental wellbeing, leading to a condition known as Seasonal Affective Disorder (SAD). In this article, we will explore SAD, shedding light on this often-overlooked mental health condition, looking at the causes, symptoms and common coping strategies and exploring how nature-connection activities such as Forest Bathing can help to counteract some of the effects.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder, perhaps aptly abbreviated to SAD, is a type of depression that follows a seasonal pattern. It typically begins and ends at about the same time each year, with symptoms becoming more pronounced in the autumn and winter months when the hours of daylight are shorter. It is often referred to as "winter depression" or the "winter blues”. Although less common, some individuals may experience a form of SAD during the spring and summer months, which is known as "summer-onset SAD."

10 Key Symptoms of SAD

The symptoms of SAD can vary between people and in severity, but commonly include:

  1. A persistent low mood or sadness

  2. A lack of interest in activities that were once enjoyed

  3. Increased fatigue and low energy levels

  4. Difficulty concentrating and making decisions

  5. Irritability and increased sensitivity to stress

  6. Changes in appetite and weight, often with cravings for carbohydrate-rich foods

  7. Social withdrawal and reduced interest in social activities

  8. Oversleeping or insomnia

  9. Physical symptoms, such as headaches and body aches

  10. A sense of hopelessness or worthlessness, sometimes accompanied by thoughts of self-harm or suicide

Causes of Seasonal Affective Disorder

While the exact cause of Seasonal Affective Disorder is not entirely understood, several factors are believed to contribute to its development:

  • Reduced Sunlight
    One of the leading theories behind SAD is the reduced exposure to natural sunlight during the winter months. Sunlight exposure helps regulate our body's internal clock (known as our circadian rhythm) and also the production of serotonin, a neurotransmitter that plays a crucial role in regulating mood.

  • Effects on our ‘Biological Clock’
    The change in daylight hours can disrupt the body's internal clock, leading to changes in sleep patterns, hormone production, and mood regulation.

  • Serotonin Levels
    Reduced sunlight exposure can result in lower serotonin levels and lower levels of serotonin can contribute to depressive symptoms.

  • Melatonin (Over) Production
    Reduced sunlight exposure can also lead to an overproduction of melatonin, a hormone responsible for sleep regulation. This excess melatonin can contribute to feelings of fatigue and lethargy.

  • Genetic and Environmental Factors
    Genetics may play a role in a person's susceptibility to SAD, and environmental factors, such as latitude and climate, can influence its prevalence.

Common Coping Strategies for SAD

  • Light Therapy
    Light therapy, or phototherapy, involves exposure to bright, artificial light that mimics natural sunlight. This treatment can help regulate circadian rhythms and boost serotonin levels. Consult a healthcare professional before starting light therapy to ensure it's safe and effective for your specific case.

  • Medication
    Antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs), may be prescribed to help manage SAD symptoms. Consult a healthcare provider to discuss the potential benefits and risks of medication.

  • Psychotherapy
    Cognitive-behavioural therapy (CBT) and other forms of psychotherapy can help individuals develop coping strategies, challenge negative thought patterns, and improve their mood.

  • Lifestyle Changes
    Adopting a healthy lifestyle can have a positive impact on SAD. Regular exercise, a balanced diet, and proper sleep hygiene can help manage symptoms.

  • Social Support
    Stay connected with loved ones and maintain an active social life to combat isolation and loneliness.

  • Mindfulness and Stress Reduction
    Mindfulness practices like meditation, yoga, and deep breathing exercises can reduce stress and improve overall mental wellbeing.

  • Spend Time Outdoors
    Whenever possible, take advantage of the natural daylight by spending as much time as you can outdoors. Even short walks during daylight hours can be beneficial.

Expanding on the last two suggestions, we are now going to explore how nature-connection practices such as Forest Bathing can help.

How Forest Bathing Can Help with SAD

Sunlight and Vitamin D
Forest Bathing most commonly takes place outdoors, where you are exposed to natural sunlight. Sunlight is essential for the synthesis of vitamin D in the body, and a deficiency in this vitamin has been linked to mood disorders, including depression. Spending time in the forest increases your exposure to sunlight, helping to combat the vitamin D deficiency often associated with SAD.

Stress Reduction

The forest environment has a calming effect on the mind. The sights and sounds of nature, such as rustling leaves, chirping birds, and flowing water, have been shown to reduce stress and anxiety levels. Stress reduction is particularly important if you experience SAD, as stress can exacerbate depressive symptoms.

Boosting Serotonin Levels

While Forest Bathing usually involves just gentle walking, the physical activity itself can stimulate the release of serotonin and other mood-enhancing chemicals in the brain. Serotonin is a neurotransmitter that helps regulate mood and is often low in individuals with SAD. The inhalation of phytoncides, which are natural compounds released by trees and plants, can also have a calming effect on the nervous system, potentially increasing serotonin production. In these ways engaging in Forest Bathing activities can help increase serotonin levels and improve mood.

Mindfulness and Relaxation

Forest Bathing promotes mindfulness and relaxation. It encourages you to be fully present in the moment, observing and appreciating the natural surroundings. This mindful aspects of Forest Bathing can help you manage the negative thought patterns associated with SAD and provide a greater sense of inner peace.

Social Interaction

Engaging in Forest Bathing and nature-connection activities with others can provide social support, which is important if you experience SAD. Sharing the experience of nature with friends or support groups can foster a sense of community and reduce feelings of isolation.

Woman standing in a forest next to a tree

Five Practical Tips for Forest Bathing

If you're interested in trying Forest Bathing to counteract Seasonal Affective Disorder, here are some practical tips to get started:

  1. Choose a natural setting
    Find a nearby forest, park, or wooded area to explore.

  2. Disconnect from technology
    Leave your devices behind to fully immerse yourself in nature.

  3. Walk Slowly

    Take your time! Walking slowly whilst Forest Bathing allows you to better immerse yourself in nature, and foster a greater sense of tranquility.

  4. Practice mindfulness
    Pay attention to your senses and surroundings, taking in the sights, sounds, textures and smells of the forest.

  5. Stay as long as you like
    Spend as much time as you feel comfortable in the forest, whether it's a short walk or an entire day.

Final Thoughts

Seasonal Affective Disorder can be challenging to manage, but nature offers a powerful remedy in the form of Forest Bathing (Shinrin-yoku). This practice harnesses the healing properties of the natural world to combat depression, reduce stress, boost mood-regulating neurotransmitters, and promote overall well-being. By making Forest Bathing a part of your routine, you can take significant steps towards alleviating the symptoms of SAD and embracing the healing power of nature. However, it's essential to consult with a healthcare professional for a comprehensive treatment plan if you suspect you have SAD or any other mental health condition. Forest bathing can complement traditional treatments and help you lead a happier and healthier life, particularly during the darker months of the year.

If you have enjoyed this article and would like to support what we do by donating £2 or more to buy saplings to plant on our Social Croft, please follow the link below:

 
 
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Hugh Asher

I’m Hugh and I’m a Certified Forest Bathing Guide and Forest Therapy Practitioner, having trained with the Forest Therapy Institute and the Forest Therapy Hub. My purpose in life is to inspire people to improve their wellbeing, and to help people to help and inspire others to improve their wellbeing. I do this through promoting greater nature connection as I am a passionate believer in the benefits to health and wellbeing that nature and increased connection to nature can bring.

Professionally, I have worked for over twenty years supporting people experiencing: mental health problems; autism; learning disabilities; school exclusion; experience of the care system; and a history of offending behaviour. Currently I am the ‘Recovery Through Nature Lead’ in a residential rehab for people experiencing drug and alcohol problems.

I have a PhD in Therapeutic Relationships, but Dr. Hugh makes me sound too much like a Time Lord.

https://www.linkedin.com/in/hugh-asher/
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