“When we take time to be in nature, even for a moment, we can slow our thoughts and become aware of our breath. As you become aware of the space around you, you can broaden your perspective and, at the same time, reconnect with your deepest knowing. It is in this space, this inner and outer fertile ground, where healing can begin”. – Faith Brandt, Kindful Body Clinician
“Get outside!” may sound like generic, mental health advice, but it’s actually a well-founded recommendation. Research shows that spending time in nature reduces stress and anxiety while elevating our mood by releasing endorphins. Not everyone is keen on the idea of spending lots of time in nature, especially those who enjoy the urban lifestyle and city lights. But don’t worry! You don’t have to be an avid hiker or the “outdoorsy” type to reap the mental health benefits that nature offers. Simply spending as little as ten minutes outside in a natural environment, every day can reduce your stress hormones, leaving you feeling revitalized!
Interestingly, time spent in nature is often prescribed by doctors as anxiety treatment due to its astounding health effects.
Time Magazine shared: “Research suggests living near green space and recreating in nature can improve mental health and reduce the risks of certain physical health conditions, like heart disease.” This is why it is critical to incorporate Earth’s natural beauty into your life. . . *By no means is time spent in nature a cure-all-be-all, yet it does provide for a more healthy lifestyle. If you are struggling with a mental health illness, it is still advisable to seek help from a mental health professional.*
We have shared some of the best ways for you to manage anxiety by reconnecting with nature. Read on to learn more!
What Is Accessible Nature?
Getting outside is more than leaving the house for a Target run. Researchers define “nature” as green spaces and blue spaces. Green spaces are tree-filled parks, forests, or other natural environments filled with greenery. Blue spaces are aquatic or coastal spaces like the beach, waterfalls, or rivers.
If only we were all lucky enough to take daily mental health walks on the beach. But unfortunately, blue spaces like the beach and even natural spaces, in general, aren’t accessible to everyone. If you’re living city life, you might be hard-pressed to locate your nearest patch of grass.
Thankfully, researchers found that even virtual nature can have positive effects on our mental health. If you have a hard time getting out into nature, immerse yourself in a 360 virtual reality (VR) nature video or play a David Attenborough nature documentary. The sights and sounds of nature can put you at ease, even if you’re not physically out there among the trees.
If you are able to access green or blue spaces, it’s time to get an outdoor game plan together for spring. To help you get started, try some of the outdoor activities listed below!
Forest Bathing
Shinrin-yoku, or “forest bathing” is the Japanese practice of simply being in nature. It means “to take in the forest through your senses.” There’s no activity or exercise involved in forest bathing; you can just be. Forest bathing works best when you turn your phone on silent, walk slowly, and intentionally connect with the nature around you through the five senses.
Eco-Therapy
You can make your scheduled time outdoors your own eco-therapy sessions, but did you know that some therapists work outside? Walk-and-talk therapy and hiking therapy are popular in areas like the Pacific Northwest. You may also find support groups held outdoors.
Gardening
Gardening can do wonders for your mental health. In fact, the benefits of gardening outweigh those of other outdoor activities. If you want to get started with gardening, you can set up a small balcony or backyard garden for microgreens and herbs, contribute to a local community garden, or volunteer for an urban farming organization.
There are many options to integrate nature into your life. Find the one that matches your interest and aligns with your daily lifestyle.
Sense & Savor Walk
“You can access the benefits of this practice for any amount of time you may have. It is recommended that you give yourself at least 15 minutes, if possible. Yet any time spent with this practice can be beneficial.
This is a mindfulness practice, in nature. Mindfulness can be defined by being in the present moment (the now), with what’s occurring, without judgment. Sharon Salzberg describes mindfulness as “a special kind of attention, characterized by attitudes of openness, curiosity, and acceptance. We notice our thoughts, feelings, physical sensations, and sense perceptions without being swept away by them.”
Mindfulness is paying extraordinary attention to ordinary experiences” – Unknown
For this practice, find a place where you can be alone in nature. As you walk in nature, begin to use your senses of sight, smell, hearing, touch, and maybe even taste. What do you notice when you’re walking? What objects catch your visual attention? What sounds do you hear as you walk? Crunching leaves, the connection your shoes have with the earth? What do you notice when you breathe in? Is the air cool, warm, damp, or dry or is there something else you notice? When you discover something that captivates or invites you in closer, allow yourself to be absorbed in it, with all of your senses. Allow yourself to be fully in the present moment with what you are experiencing as if it is the only thing in the universe.
When you are no longer captivated by your experience, allow yourself to move on to find something new. Again, utilize mindfulness, explore it and when you are ready, move forward on your “Sense and Savor” journey. Spend as much time as you would like exploring nature and being present with yourself.” – Faith Brandt, Kindful Body Clinician
Begin Anxiety Treatment in Los Angeles, CA
Are you finding it challenging to reduce or manage anxiety? Nature can help you to organize these uncomfortable feelings, gracing you with a sense of peace. Kindful Body clients have seen transformative results working with our clinicians, incorporating time outdoors as restorative coping mechanisms. If you are looking for someone to help you work through your anxious thoughts and worries, our team would be honored to support you. To start your therapy journey, please follow these simple steps:
