For many, the onset of winter brings a sense of dread and low mood. However, a quiet revolution is taking root across Indian homes and terraces, where the simple act of tending to plants is becoming a powerful antidote to the seasonal slump. From clinical psychologists to everyday gardeners, people are discovering that winter gardening offers more than just fresh produce—it provides a crucial lifeline for emotional well-being.
The Winter Mind: Why the Cold Months Pull Us Down
Dr Sonali Chaturvedi, a consultant psychologist at Arete Hospitals in Hyderabad, outlines the biological challenges winter presents. Shorter days and diminished sunlight directly impact serotonin production, the neurotransmitter vital for mood regulation. This reduction can lead to feelings of anxiety, low mood, and even depression.
Simultaneously, prolonged darkness triggers an earlier release of melatonin, the sleep hormone. This explains the pervasive fatigue, sluggishness, and early sleepiness many experience as dusk falls around 6 or 7 PM. This energy dip often results in diminished motivation and a sense of emotional heaviness.
Behaviour also shifts. Colder temperatures and limited daylight hours encourage people to stay indoors, reducing social interaction—a critical pillar of emotional wellness. For those with active social rhythms, this sudden stillness can amplify feelings of isolation.
Finding Solace in Soil: Personal Journeys from Fear to Comfort
This transformation is personal for Dr Stephanie Fitzgerald, a clinical psychologist and author. In her book, The Gifts of Winter, she recalls how a season she once feared became a source of quiet solace. Gardening offered her a reason to step outside, breaking the cycle of watching the world through a fogged-up window.
This sentiment resonates deeply with 35-year-old Priti Chaudhary from Shamli, Uttar Pradesh. On long winter days, her terrace and ground-floor garden provide warmth and purpose. "After fast-paced workdays full of deadlines, stepping into the garden slows down my mind," she shares. The simple act of plucking strawberries, guavas, or pomegranates delivers a distinct burst of happiness, transforming even the dullest morning.
The Science of How Gardening Lifts the Winter Mind
Why does this practice work so effectively? Dr Chaturvedi explains that winter gardening engages the sensory system through three potent inputs, each working via a different neural pathway.
First is tactile contact with soil. The act of handling earth delivers steady sensory feedback—pressure on the palms, temperature shifts, faint movement. This input calms the autonomic nervous system by engaging slow proprioceptive pathways, helping the body ease out of a fight-or-flight stance. "Many patients report that the physicality of potting offers an immediate steadiness that scrolling a phone never can," says Dr Chaturvedi.
Second is light exposure. Intentional exposure to bright, broad-spectrum light—even from placing pots near a window or using a grow light—helps stabilize circadian rhythms and boosts alertness via pathways to the hypothalamus. This counters the daytime fatigue common in winter.
Third are olfactory signals. The earthy scent of damp soil (geosmin) or the faint aroma of herbs activates limbic regions tied to memory and emotion. These subtle winter smells cue safety, familiarity, and trigger reward circuits that release small bursts of dopamine.
Dr Richa Trivedi, a consultant psychiatrist at Silverstreak Multispeciality Hospital, Gurugram, adds promising research on soil microbes like Mycobacterium vaccae, which have been shown to boost serotonin activity and ease depressive symptoms in studies.
Prescribing Nature: Gardening as Eco-Therapy
Winter gardening fits naturally within eco-therapy approaches. Dr Chaturvedi recommends horticulture both informally and in structured programs. "In one-to-one sessions, I prescribe small tasks like planting herbs or a morning watering ritual. In group settings, we’ve used horticultural modules for people with mild depression or anxiety," she explains.
For older adults, the benefits extend beyond mental health. S Chellaiah, a horticulturist and director with the New Delhi Municipal Council, notes that gentle acts like watering or seeding encourage joint movement, offering rejuvenating light activity when pollution may prevent outdoor walks.
Starting Small: Your Path to a Winter Garden
The prospect of gardening need not be overwhelming. Dr Rahul Chandhok, senior consultant at Artemis Lite NFC, Delhi, advises starting with a simple, low-maintenance plant. A pothos cutting in water, a small succulent, or microgreens require little work but offer regular visual rewards.
"Even misting leaves or filling a water jar can break the cycle of emotional stagnation," he says. This small act adds structure, responsibility, and sensory stimulation, gently aiding the brain during winter. A small plant becomes a manageable symbol of growth, reminding us that healing happens in steady, small steps.
Ultimately, winter gardening in India is emerging as a multisensory, science-backed practice to reclaim joy and calm during the challenging cold months. It connects individuals like Priti in Shamli and experts in metropolitan hospitals to a universal truth: sometimes, the path to mental wellness is found with soil under your nails and a new leaf on a winter morning.
