Grief & Fresh Air: A Healing Combination For Mind and Body

The seasonal transition from fall to winter and into the winter holiday season can be a time of overwhelming emotions, especially if you’re grieving the loss of a loved one. While the world around you is wrapped up in festivities, you might find yourself grappling with the weight of your grief. During this challenging time, tending to your emotional well-being is crucial—and sometimes, the simplest acts of self-care can make a profound difference.

One such act is stepping outside into the fresh air. While it might seem small, getting outside during the seasonal transition, especially as the days grow shorter and the nights longer, can be a powerful tool in your healing journey. Why?

1. Exposure to Natural Light: A Mood Booster During Dark Days

The winter, and the winter holidays, coincide with shorter days and less sunlight, which can amplify feelings of sadness and isolation. Natural sunlight plays a key role in regulating your circadian rhythm, which can be disrupted by grief, leading to insomnia or poor sleep quality. Sunlight also boosts serotonin levels, which enhances your mood and overall emotional well-being.

Try to spend at least 15 minutes outside each day, even if it’s cloudy. Whether it’s a morning walk or sitting on your porch with a warm drink, exposure to natural light can help stabilize your mood during the holidays.

2. Physical Activity: A Natural Stress Reliever

Seasonal transitions and the winter holidays can bring additional stress and anxiety, especially when you are grieving. Physical activities like walking or light gardening can reduce these feelings, improve your mood, and increase your energy levels. Exercise releases endorphins, which act as natural mood lifters, providing a much-needed boost during a difficult season.

Try to incorporate gentle physical activity into your late-fall and winter holiday routine. A walk around your neighborhood to see holiday lights or a short hike can be both uplifting and grounding.

3. Change of Environment: A Break from Intense Emotions

The seasonal transition and winter holiday season might heighten the intensity of your grief, making it feel inescapable. Changing your environment, even briefly, can offer a mental break from these emotions. Being outside can create a sense of normalcy and prevent feelings of being trapped or overwhelmed by holiday expectations.

If you are attending holiday gatherings, and they begin to feel overwhelming, take a few minutes to step outside. The change of scenery can help clear your mind and offer a moment of respite.

4. Connection with Nature: A Source of Peace and Reflection

Nature has a way of calming the mind and soothing the soul, which is especially beneficial during the seasonal transition and winter holidays when grief may feel more acute. Spending time outdoors has been shown to reduce stress, lower blood pressure, and promote a sense of well-being. Nature can provide a peaceful backdrop for reflection and healing, away from the holiday hustle.

Try to find a quiet spot in nature where you can sit and reflect. Whether it’s a park bench or a trail in the woods, allow yourself to be present with your surroundings, letting the natural world bring you a sense of calm.

5. Social Interaction: Combatting Holiday Loneliness

Grief can feel isolating, particularly during the holidays when social interactions often revolve around celebrations. Going outside increases the chances of casual social interactions, which can provide emotional support and reduce feelings of loneliness.

Even if you’re not up for large gatherings, simple interactions like a wave to a neighbor or a chat with someone at the park can remind you that you’re not alone during the holidays.

6. Mindfulness and Presence: Grounding Yourself Amidst Holiday Chaos

The holiday season can be chaotic, with a whirlwind of activities and emotions. Being outdoors encourages mindfulness—paying attention to the sights, sounds, and smells around you. This grounding experience can help alleviate anxiety and depressive thoughts that might be intensified during the holidays.

Try practicing mindfulness while outdoors by focusing on the present moment. Notice the crispness of the air, the rustling of leaves, or the way sunlight filters through the trees. These small moments can anchor you in the here and now.

7. Distraction and Relief: A Break from Your Grief During the Holidays

Sometimes, you just need a break from the intensity of grief, and outdoor activities can provide a healthy distraction. Engaging in hobbies or simply enjoying the beauty of nature can offer moments of relief and solace, giving you a temporary escape from your grief in the overwhelm of the holidays.

Take up a simple outdoor hobby, like birdwatching or photography, or watching the night sky, to divert your focus and bring moments of joy or relaxation into your holiday season.

8. Vitamin D: A Key to Boosting Holiday Spirit

Sunlight exposure helps your body produce vitamin D, essential for bone health, immune function, and mood regulation. A deficiency in vitamin D has been linked to depression and other mood disorders, which can be exacerbated by your grief during the holidays, and always.

Try to soak up some sunlight during the day. If it’s too cold to spend much time outside, consider sitting by a window that gets plenty of sun.

9. Routine and Structure: Finding Stability During Holiday Grief

Grief often disrupts your sense of routine and structure, which can be unsettling, especially during the holidays. Incorporating outdoor time into your daily routine can provide a sense of stability and purpose, helping you navigate the chaos of the season.

Try to establish a simple daily outdoor ritual, like a morning walk or an evening sit on your porch. This routine can bring a comforting rhythm to your day during the seasonal transition to winter and the winter holidays.