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Nature Therapy in Autumn: Activities to Enhance Wellbeing

autumn

“Autumn shows us how beautiful it is to let things go.” - Unknown

Autumn is a season of transition, reflection, and renewal. The crisp air, golden leaves, and earthy scents create an atmosphere of natural beauty that invites us to slow down and reconnect with ourselves. For those who embrace nature therapy - the practice of using the natural world for mental, emotional, and physical healing - autumn offers unique opportunities.


This article explores autumn-specific nature therapy activities and the science-backed reasons they can be so powerful for wellbeing. You’ll discover practical ways to align with the season’s rhythm, reduce stress, improve mood, and nurture your sense of connection to the world.


Why Autumn is the Perfect Season for Nature Therapy


Autumn offers sensory richness unlike any other season - cool air, warm sunlight, the crunch of leaves underfoot, and the smell of wood smoke. These seasonal changes can have a significant impact on our emotional state.


  • Visual therapy: Exposure to warm autumn colours can stimulate feelings of comfort and calm. A study by Mehta and Zhu (2009) found that warm colours such as reds, oranges, and yellows can foster positive emotions and creativity.


  • Temperature comfort: Cooler weather can make physical activity more pleasant compared to summer heat, supporting outdoor exercise without overheating (Shibata et al., 2020).


  • Psychological symbolism: Autumn’s natural cycle of letting go mirrors emotional release and personal growth, which can be particularly therapeutic for people processing change.


“The trees are about to show us how lovely it is to let the dead things go.” - Anonymous

autumn leaves

1. Forest Bathing (Shinrin-Yoku) in Autumn


Forest bathing, or Shinrin-yoku, is the Japanese practice of immersing oneself in a forest atmosphere for relaxation and health benefits. Autumn’s colours, scents, and textures make this practice especially restorative.


Why it’s beneficial in autumn:


  • Enhanced sensory experience: The sound of crunching leaves and the earthy smell of damp soil can enhance mindfulness, grounding us in the present moment (Park et al., 2010).

  • Immune support: Phytoncides - antimicrobial compounds released by trees - are still abundant in autumn and can boost immune function (Li et al., 2008).

  • Mood improvement: Seasonal affective symptoms can begin in autumn; exposure to natural light and forest environments can counteract mood dips (Berman et al., 2012).


How to do it:


  • Choose a quiet woodland trail.

  • Walk slowly, focusing on sensations: the colours, sounds, scents, and textures.

  • Pause often to notice small details, such as the veins in a leaf or the way sunlight filters through branches.


2. Leaf-Peeping Walks for Visual Mindfulness


“Leaf-peeping” - observing and enjoying the vibrant colours of autumn foliage - can be a deeply mindful activity.


Scientific support:


  • A study in Frontiers in Psychology found that exposure to aesthetically pleasing natural environments can improve cognitive performance and mood (Kaplan & Kaplan, 1989; Bratman et al., 2015).

  • Autumn foliage’s warm tones can evoke feelings of nostalgia, comfort, and joy, supporting emotional regulation.


Wellbeing benefits:


  • Mindfulness through visual focus can reduce rumination and stress.

  • Walking while observing nature boosts cardiovascular health and mood simultaneously.


“Autumn carries more gold in its pocket than all the other seasons.” - Jim Bishop

Activity idea:Create a “colour walk.” Bring a camera or notebook and capture one image or description for each shade you find - from deep crimson to soft amber. This can be turned into a seasonal gratitude collage.


autumn tokens

3. Autumn Harvest and Foraging Therapy


Participating in seasonal harvesting - whether picking apples, gathering nuts, or foraging for mushrooms - connects us to cycles of abundance and gratitude.


Why it works for wellbeing:


  • Sensory stimulation: Handling and tasting seasonal foods stimulates multiple senses.

  • Grounding through touch: Gardening and foraging can lower cortisol and promote feelings of accomplishment (Van den Berg & Custers, 2011).

  • Nutritional boost: Many autumn foods are rich in vitamins and antioxidants that support immune health during colder months.


Scientific note:A UK study found that allotment gardening reduced stress and improved mood within just 30 minutes (Van den Berg & Custers, 2011).


Safety tip: Only forage foods you can positively identify, ideally under guidance from an expert.


4. Nature Journaling with Seasonal Reflection


Autumn is a reflective season, making it ideal for combining time outdoors with expressive writing.


Benefits:


  • Writing about nature can enhance feelings of awe and gratitude (Perloff, 2014).

  • Combining outdoor exposure with journaling engages both hemispheres of the brain, supporting emotional integration and clarity.

  • Reflecting on seasonal change can help process personal transitions.


Autumn journaling prompts:


  1. Describe a moment when you felt completely present this season.

  2. What is one thing in your life you are ready to release, as trees release their leaves?

  3. Record five sensory details from today’s walk.


sitting by campfire

5. Campfire Evenings for Social and Sensory Connection


Spending time around a fire outdoors is both ancient and therapeutic.


Why it works:


  • The flicker of firelight has been shown to reduce blood pressure and promote relaxation. A study by F. L. F. P. Pavez et al. (2014) found that watching firelight, especially accompanied by the sound of crackling, can trigger a calm, meditative state.


  • Fires draw people together - communal gatherings around flames have been central to human bonding for thousands of years, encouraging conversation, storytelling, and feelings of safety.


  • The scent of wood smoke and the warmth of the fire stimulate comfort responses and activate positive associations in the brain.


Activity idea:Host an autumn evening gathering outdoors with blankets, warm drinks, and shared stories, letting the fire be the quiet centre of connection.


6. Star-Gazing in Crisp Autumn Skies


Autumn nights often have clearer skies, making star-gazing ideal.


Scientific support:


  • Experiences of awe, such as looking at a star-filled sky, can increase life satisfaction and reduce stress (Stellar et al., 2015).

  • Cooler nights can enhance comfort during longer observation sessions.


How to enhance the experience:


  • Bring a blanket, thermos, and lie back in a dark-sky area.

  • Learn one or two constellations each week.

  • Combine with mindful breathing to deepen the calming effect.


river in autumn

7. Streamside Walking or River Meditation


As rainfall increases in autumn, streams and rivers often swell, creating soothing soundscapes.


Why it’s beneficial:


  • Natural water sounds can lower heart rate and promote relaxation (Annerstedt et al., 2013).

  • Walking by water can enhance the “soft fascination” effect - the gentle attention restoration described in Attention Restoration Theory (Kaplan, 1995).


Activity tip:Find a river path or lake trail and focus on the sound of moving water as your anchor for mindfulness.


8. Wildlife Watching and Bird Migration Observation


Autumn is peak migration season for many birds, and observing this spectacle can spark wonder.


Wellbeing benefits:


  • Watching wildlife has been linked to reduced anxiety and increased life satisfaction (Cox & Gaston, 2016).

  • Birdwatching encourages stillness and attentiveness, supporting mindfulness.


Practical approach:


  • Bring binoculars and a field guide.

  • Join a local birding group to combine social connection with outdoor activity.


straw decorations

9. Seasonal Crafting with Natural Materials


Collecting autumn leaves, acorns, pinecones, and seed pods for art projects combines creativity with time in nature.


Why it works:


  • Creative activities have been shown to reduce cortisol levels (Kaimal et al., 2016).

  • Using natural materials strengthens sensory connection to the outdoors.


Ideas:


  • Press and frame colourful leaves.

  • Make a gratitude wreath from foraged items.

  • Create a nature mandala on the ground during a walk.


10. Guided Mindful Hiking


A mindful hike in autumn focuses on breathing, sensory awareness, and slow movement through seasonal landscapes.


Science behind mindful movement outdoors:


  • Combines benefits of physical activity (improved mood, reduced anxiety) with nature exposure, which enhances restoration (Rogerson et al., 2016).

  • Mindful hiking may improve heart rate variability, a marker of stress resilience.


Integrating Autumn Nature Therapy into Daily Life


To reap the full benefits, make autumn nature therapy a regular habit.Even short, intentional moments outdoors can have a cumulative positive effect on mental and physical health.


Tips for consistency:


  1. Set seasonal goals - e.g., “I will watch one sunset a week.”

  2. Pair with existing habits - drink your morning coffee outside.

  3. Involve others - invite friends for leaf walks or stargazing.


Final Reflection


Autumn is nature’s invitation to slow down, reflect, and release. Its colours, textures, and rhythms make it an ideal time for grounding ourselves, boosting mood, and deepening our sense of belonging to the natural world.


By engaging in seasonal nature therapy - from forest bathing to star-gazing - we can align with autumn’s energy and carry its lessons into our inner life.


“The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves.” - John Muir

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