Why the Scent of Pine Feels So Comforting: The Neuroscience Behind Nature, Memory, and Holiday Mood

Feeling stressed or low during the holidays? Learn why the scent of pine boosts mood, how smell connects to memory and emotion, and how the nervous system finds comfort through association.

When the Holidays Feel Heavy Instead of Joyful

For many people, the holiday season brings more than celebration. It can bring overwhelm, grief, loneliness, family tension, or a quiet sadness that's hard to explain.

You might find yourself asking:

Why do I feel emotionally overloaded this time of year?
Why do certain memories feel stronger during the holidays?
Why does something as simple as a scent suddenly shift my mood?

Then you walk past a pine tree, open a box of ornaments, or light a candle that smells like evergreen, and something softens. Your breath deepens. Your body relaxes just a little.

This response is not accidental. It is rooted in neuroscience.

The Unique Power of Smell on the Brain

Smell is the only sense that travels directly to the brain's emotional and memory centers without first being filtered through the thalamus. When you inhale a scent, it moves straight to the amygdala and hippocampus, structures involved in emotional processing, threat detection, and memory storage.

This area is sometimes referred to as the amygdala hippocampal complex or the primary olfactory cortex. It is why scent can evoke emotional responses faster than conscious thought.

Unlike sights or sounds, smell bypasses logic and goes straight to feeling.

Why Pine Smells Especially Comforting

The scent of pine itself is not inherently calming in the same way a sedative might be. What matters most is association.

For many people, pine is linked to:

     — Holiday traditions
    — Family gatherings
    — Warmth and ritual
    — Childhood memories
    — Feelings of safety and togetherness

Over time, the brain learns to associate the aroma of pine with these emotional states. When the scent appears, the nervous system responds as if the associated experience is happening again.

Your body remembers before your mind does.

Memory, Emotion, and the Nervous System

The hippocampus plays a central role in linking sensory input to autobiographical memory. When a scent like pine activates the hippocampus, it often brings emotional context with it.

At the same time, the amygdala evaluates whether an experience feels safe or threatening. If pine has been paired with positive experiences, the amygdala sends a signal of safety rather than alarm.

This combination can reduce stress responses, lower physiological arousal, and promote a sense of calm.

Why This Matters During the Holidays

The holiday season is a time when emotional memory networks are already highly activated. For individuals with trauma histories, family stress, or unresolved grief, the nervous system may feel overloaded.

This can show up as:

     — Irritability or emotional numbness
    — Increased anxiety
    — Depressive symptoms
    — Exhaustion or withdrawal
    — Difficulty sleeping

Scent-based associations offer a gentle way to support nervous system regulation when words or logic feel insufficient.

Scent as a Grounding Tool for Stress and Depression

Because scent engages the nervous system directly, it can be a powerful grounding tool during moments of overwhelm.

The smell of pine can help:

     — Anchor attention in the present moment
    — Interrupt rumination
    — Evoke feelings of familiarity and comfort
    — Support parasympathetic nervous system activation

This does not mean pine will resolve deeper emotional pain. It can, however, create a brief internal pause where the body feels slightly more resourced.

The Role of Association in Emotional Regulation

Our brains are meaning-making organs. Emotional responses are shaped by learned associations rather than objective reality.

This is why one person might feel comforted by pine while another feels neutral toward it. It is not the scent itself. It is the story the nervous system has attached to it.

Therapy often works by helping individuals identify, understand, and reshape these internal associations.

When Scent Brings Up Mixed Emotions

It is important to acknowledge that pine does not feel comforting for everyone. For some, holiday scents can activate grief, loss, or painful family memories.

This, too, is a nervous system response rooted in association. There is nothing wrong with your reaction if a scent brings sadness rather than calm.

In therapy, these reactions are explored with compassion rather than judgment.

Using Scent Intentionally for Nervous System Care

At Embodied Wellness and Recovery, we often encourage clients to work with the nervous system intentionally rather than cognitively forcing themselves to feel better.

Scent can be part of this approach.

You might experiment with:

     — Placing fresh pine branches in your home
    — Using pine or evergreen essential oils mindfully
    — Taking walks in nature where conifers are present
    — Pairing scent with grounding practices like slow breathing

Over time, these pairings can strengthen associations of safety and presence.

Scent, Trauma, and the Body

Trauma is stored not only as memory but as sensation. Smell can access these layers without requiring verbal processing.

For individuals who feel emotionally flooded or disconnected during the holidays, scent-based grounding can offer an entry point to regulation that feels gentle and accessible.

This does not replace trauma therapy. It complements it.

Why Simple Sensory Experiences Matter

In a culture that often prioritizes cognitive solutions, sensory regulation is frequently overlooked. Yet the nervous system responds to sensory input before conscious thought.

Simple experiences like scent, warmth, and rhythm can have meaningful effects on emotional well-being.

The scent of pine reminds us that healing and comfort do not always come from insight alone. Sometimes they come from felt experience.

How Therapy Helps Deepen These Processes

While scent can provide momentary relief, therapy helps address the underlying patterns that contribute to seasonal stress and depression.

At Embodied Wellness and Recovery, we integrate neuroscience-informed, trauma-focused, and somatic approaches to support lasting nervous system change.

This work helps individuals understand why certain times of year feel heavier and how to care for themselves with greater compassion and intention.

Moments of Safety and Connection Matter

The mood boosting power of pine is not magic. It is memory, association, and nervous system learning working together.

When the scent of pine brings comfort, your brain recognizes a familiar pattern of safety and connection. During seasons of stress or emotional complexity, these moments matter.

By understanding how sensory experiences shape emotional states, we gain tools to support ourselves more gently and effectively.

Reach out to schedule a complimentary 20-minute consultation with our team of therapists, trauma specialists, somatic practitioners,  relationship experts, or parenting coaches and start helping your teen work towards integrative, embodied healing today. 

📞 Call us at (310) 651-8458

📱 Text us at (310) 210-7934

📩 Email us at admin@embodiedwellnessandrecovery.com

🔗 Visit us at www.embodiedwellnessandrecovery.com

👉 Check us out on Instagram @embodied_wellness_and_recovery

🌍 Explore our offerings at Linktr.ee: https://linktr.ee/laurendummit

References

Herz, R. S. (2004). A naturalistic analysis of autobiographical memories triggered by olfactory, visual, and auditory stimuli. Chemical Senses, 29(3), 217–224.

Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton.

van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

Soudry, Y., Lemogne, C., Malinvaud, D., Consoli, S. M., & Bonfils, P. (2011). Olfactory system and emotion: Common substrates. European Annals of Otorhinolaryngology, Head and Neck Diseases, 128(1), 18–23.

Gardening for Mental Health: How Plants, Soil, and Sunlight Rewire the Anxious Brain

Struggling with anxiety, racing thoughts, or chronic stress? Discover how gardening supports nervous system regulation and mental health. Explore the neuroscience behind how plants, soil, and sunlight can rewire the anxious brain. Learn how Embodied Wellness and Recovery uses nature-based approaches to support trauma healing and emotional well-being.

Gardening for Mental Health: How Plants, Soil, and Sunlight Rewire the Anxious Brain

Have you ever noticed how your breath slows when you're near trees, how your shoulders drop as your hands sink into the soil, or how the sun on your face offers more calm than any screen ever could?

If you struggle with anxiety, racing thoughts, or a chronically dysregulated nervous system, you're not alone in seeking relief. In an overstimulated, hyperconnected world, more people than ever are experiencing symptoms of mental health distress: tension in the body, difficulty concentrating, emotional overwhelm, and persistent feelings of dread or worry.

While therapy, medication, and mindfulness practices are essential tools, a growing body of research is uncovering something surprisingly simple: gardening is good for your brain.

At Embodied Wellness and Recovery, we recognize that the mind and body heal in tandem. That’s why we integrate somatic therapy, trauma-informed care, and nature-based practices to help clients find sustainable ways to regulate their nervous systems and reconnect with a sense of groundedness.

Why Gardening Calms the Anxious Mind

Anxiety often stems from living in a constant state of fight-or-flight, where your sympathetic nervous system is stuck in overdrive. Whether it’s due to trauma, chronic stress, or unresolved emotions, your brain perceives danger even when you’re safe. This leads to symptoms like:

   — Restlessness and tension
    — Ruminative or intrusive thoughts
    — Difficulty sleeping or relaxing
    — Physical discomfort (tight chest, upset stomach, muscle pain)

Gardening gently invites the body and brain into a parasympathetic state, often referred to as the “rest-and-digest” mode. Here’s how:

1. Touching Soil May Boost Mood-Chemistry

Research has found that Mycobacterium vaccae, a naturally occurring soil bacterium, can increase serotonin levels in the brain, mimicking the effect of antidepressants (Lowry et al., 2007). Simply digging in the dirt, planting seedlings, or harvesting herbs can produce subtle shifts in brain chemistry that support emotional regulation and a sense of well-being.

☀️ 2. Sunlight Regulates Circadian Rhythms and Mood

Sunlight exposure plays a crucial role in the production of serotonin and the regulation of your circadian rhythm, both of which are intimately tied to mood stability and energy. Exposure to natural light during morning gardening routines can help reduce anxiety, improve focus, and even enhance sleep quality.

🌿 3. Gardening Is a Somatic Practice

When you're overwhelmed or anxious, you're often disconnected from your body. Gardening reengages the sensorimotor system. The weight of the watering can, the texture of the leaves, and the smell of mint or rosemary —all of it —bring you into the present moment, a practice known in trauma therapy as interoceptive awareness.

Gardening can function like somatic grounding, helping you feel your feet on the earth, your breath in sync with movement, and your emotions begin to soften.

🧠 4. Ritual and Routine Soothe a Dysregulated Nervous System

The brain craves predictability. Anxiety thrives in chaos and uncertainty, while rhythm and routine promote neural stability. The simple act of tending to plants daily, watering, pruning,and checking on growth, can function as a co-regulating ritual, helping retrain your nervous system to expect calm and stability.

🌸 5. Gardening Engages the Prefrontal Cortex—Your Brain’s Calm Center

Chronic stress reduces activity in the prefrontal cortex (responsible for logic, planning, and emotional regulation) and increases activation in the amygdala, your fear center. Gardening stimulates executive function in the prefrontal cortex through decision-making (where to plant), spatial awareness (how much sun/shade), and creativity (arranging or harvesting). The result? More emotional regulation and less reactive thinking.

What If I Don’t Have a Garden?

You don’t need acres of land or a green thumb. Mental health benefits can be found in:

     — A small container garden on a windowsill
    — Growing herbs in mason jars
    — Caring for houseplants with intention
    — Participating in a local community garden
    — Taking mindful walks in a park, noting seasonal changes

Even tending to a single potted plant on your desk can create moments of pause, connection, and regulation throughout your day.

Trauma-Informed Gardening: Not Just a Hobby, But a Path to Integration

For those healing from trauma, gardening can be more than a soothing activity; it can be a powerful metaphor for recovery:

     — Composting pain into purpose
    — Pruning what no longer serves
    — Creating space for new growth
    — Trusting the timing of your healing seasons

At Embodied Wellness and Recovery, we help clients explore nervous system healing in real, embodied ways, including through somatic experiences like gardening. When integrated with EMDR, parts work, and mind-body approaches, gardening becomes not only therapeutic but transformational.

Guided Reflection: What Is Your Nervous System Asking For?

If you’re struggling with anxiety, chronic stress, or trauma-related symptoms, try asking yourself:

     — What rhythms or rituals help my body feel safe?
     — When do I feel most grounded, and what environments support that?
    — What might it feel like to tend to something growing, without needing to “fix” it?

Let these questions guide you not just to a hobby, but to a healing relationship with the earth, your body, and yourself.

How Embodied Wellness and Recovery Can Support You

Our therapists and coaches are trained in nervous system-informed care, helping you build sustainable tools for emotional regulation, relationship repair, and trauma recovery. Whether you're new to therapy or seeking deeper somatic integration, our approach meets you where you are with compassion, expertise, and an embodied presence.

f you’re curious about incorporating gardening or nature-based rituals into your healing journey, let’s plant that seed together.

Contact us today to schedule a free 20-minute consultation and begin your journey toward embodied connection, clarity, and confidence.

📞 Call us at (310) 651-8458

📱 Text us at (310) 210-7934

📩 Email us at admin@embodiedwellnessandrecovery.com

🔗 Visit us at www.embodiedwellnessandrecovery.com

👉 Check us out on Instagram @embodied_wellness_and_recovery

🌍 Explore our offerings at Linktr.ee: https://linktr.ee/laurendummit

📚 References (APA format)

Lowry, C. A., Hollis, J. H., de Vries, A., Pan, B., Brunet, L. R., Hunt, J. R., ... & Lightman, S. L. (2007). Identification of an Immune-responsive Mesolimbocortical Serotonergic System: Potential Role in Regulation of Emotional Behavior. Neuroscience, 146(2), 756-772. 

Li, Q. (2010). The Effect of Forest Bathing Trips on Human Immune Function. Environmental Health and Preventive Medicine, 15(1), 9–17. 

Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress Recovery during Exposure to Natural and Urban Environments Journal of Environmental Psychology, 11(3), 201–230.