Getting Outside for Mental Health in January (Even When You Don’t Feel Like It)

Charlotte Foxhall

January has a reputation.

Grey. Long. Heavy.
Something to get through rather than enjoy.

But honestly? I don’t buy into it.

There’s something about January that feels quieter and more honest. The noise has gone. The pressure has eased. And if your mental health feels a bit wobbly this time of year, you’re not broken — you’re human.

And one of the simplest ways I’ve found to support my mental health in January?

Getting outside.

Not in a new year, new you way.
In a coat on, step outside, breathe kind of way.

January mental health feels heavy — fresh air helps more than you think

Winter has a way of slowing everything down — including us.

Less light. Less energy. More time in our own heads. And while it’s tempting to try and fix how we feel, sometimes the most powerful thing we can do for our mental health in winter is far simpler.

Fresh air.
Movement.
Cold cheeks... both pairs ;)
A few deep breaths.

You don’t need a plan. You don’t need motivation. You don’t even need to feel good before you go (a lot of the time, I really don't feel good!). Getting outside for your mental health works because it gently pulls you out of your head and back into your body.

Even ten minutes can help soften a low mood.

You don’t need fixing — you need fresh air

January often comes with a lot of noise around self-improvement.

Goals. Habits. Productivity. Resets.

But if your mental health feels fragile, anxious, or just flat, that kind of pressure can make things worse.

Being outdoors in winter gives your nervous system something else to focus on. The temperature. The light. The sounds around you. It’s grounding in a way scrolling or overthinking never is.

Fresh air helps mental health because it reminds you that you’re here. Breathing. Moving. Existing — and that’s enough for today.

Why winter outdoors hits differently

There’s something special about being outside in winter.

The paths are quieter.
The colours are softer.
The world feels stripped back.

You notice things you miss in summer — frost on fences, breath in the air, low sunlight, the crunch beneath your feet. And when your mind feels loud, those small sensory moments can be incredibly calming.

Winter wellbeing outdoors isn’t about adventure.
It’s about presence.

Getting outside in winter doesn’t have to be a big adventure

This is important.

You don’t need:

A long hike
Fancy kit
A sunrise mission
Or an impressive route

Getting outside in winter for mental health can look like:

A slow walk round the block noticing the birds in the trees
Standing by the sea watching the waves
Sitting on a bench with a friend and a hot drink
Letting the dog decide where you go (definitely more of an adventure if your dog is anything like mine!)

Lower the bar. That’s where the magic is.

How getting outside helps mental health in winter

When you feel low in January, your instinct is often to retreat inward.

But gentle outdoor movement helps:

Reduce anxiety
Improve low mood
Create mental space
Build quiet resilience

It’s one of the most natural ways to improve mental health in winter — no apps, no pressure, no expectations.

Just taking that step.
Just going anyway.

Feeling low in January? Start small

If January feels heavy, start tiny.

Five minutes outside counts.
Standing still counts.
Turning back early counts.

Simple winter self care ideas don’t need to be perfect to work. They just need to be kind.

You’re not failing because you’re tired — you’re responding to the season.

Winter walks, cold air and a quieter mind

Cold air has a way of cutting through mental fog.

It sharpens your senses. Wakes you up. Slows your thoughts. Winter mental health walks aren’t about distance — they’re about how you feel when you come back inside.

A little colder.
A little calmer.
A little more yourself.