How Nature Nurtures: The healing power of the outdoors on mental health

Nature can be a powerful partner in the process of healing. It is often incorporated in the therapy process by taking sessions outside and using nature-based mindfulness practices, or by serving as inspiration for reflection. For many individuals in therapy, the outdoor environment can provide a more relaxed space that can also encourage movement and a different kind of therapeutic experience than your typical sit on the couch talk therapy. There are many different reasons for incorporating the outdoors within your therapy experience and overall mental health journey.

Here’s how spending time in nature can nurture your mental health and how it can be a useful tool in your therapeutic journey.

Reduces Stress

Spending time outdoors has been shown to reduce stress by decreasing levels of cortisol, a hormone associated with stress. In fact, just 20 minutes of connecting with nature has been shown to reduce overall stress levels. This means that a walk through a forest, sitting by a lake, or simply lying on the grass in a park can help calm the mind, reducing feelings of stress and anxiety. The sights, sounds, and smells of the outdoors can also trigger our parasympathetic nervous system, slowing our heart rate, lowering blood pressure, and stimulating digestion. All of which help the body relax and recover.

Improves Mood

Spending time outside can lead to lower rates of depression and overall improved mood due to the production of serotonin when exposed to the sun. Serotonin is a chemical in the brain that plays an important role in mood regulation, sleep, and digestion. It is the happy hormone! Increasing serotonin levels by spending time in the sun can lead to increased feelings of focus and calm energy. Even cloudy days outdoors can be more uplifting than staying inside under artificial lighting. Even if you can’t see the sun, it is still there!

Supports Better Sleep

In our screen dominated world, it can be difficult to decrease our time spent under artificial lighting. However, increased time spent next to screens, especially before bedtime, can disrupt our natural sleep cycles. A healthy sleep routine can include decreased screen time and spending time outdoors throughout the day. In addition to producing serotonin, exposure to natural light can help regulate our circadian rhythms, the internal clocks that control our sleep/wake cycles. Spending time outdoors, especially in the morning, can lead to an easier time falling asleep at night, improving the quality of sleep overall.

Encourages Physical Activity

Whether it is hiking, biking, or walking, being outside naturally encourages physical movement. Physical activity is very beneficial to our mental health because it releases endorphins, your brain’s natural mood booster and pain reliever. Indoor workouts may still provide similar benefits in terms of the production of endorphins, however, physical activity outdoors can be extra enjoyable due to the additional benefits the sun and fresh air can provide.

How Can Nature be Incorporated into Therapy?

Walk and Talk Therapy:

Walk and talk therapy can combine the benefits of traditional sit and talk therapy with the healing effects of movement and nature. Walking side by side with a therapist, rather than sitting face to face, can feel less intimidating and help individuals to feel more comfortable discussing difficult topics. As mentioned above, physical movement can also reduce anxiety and promote clearer thinking. Walk and talk therapy can be a helpful way to decrease stuck or overwhelmed feelings by engaging both your body and mind.

Nature Based Mindfulness:

This can be incorporated into walk and talk therapy, or as a tool to use outside of sessions. While on a walk, focus on your senses. The feeling of your feet touching the ground, the rhythm of your steps, the feeling of the air on your skin, and the sights and sounds around you. If your mind wanders (and it is okay if it does!), just gently bring yourself back to your senses as you walk. Rainbow or alphabet walks are fun ways for people of all ages, but especially for kids, to walk mindfully. Focus on finding every color of the rainbow in your surroundings, or find something on your walk for every letter of the alphabet, starting with “A”. These strategies can help keep your mind focused on the present moment rather than ruminating on stressors in your life.

Outdoor Reflections:

Spending time outdoors can sometimes provide inspiration for personal reflection. Writing in a journal can feel even more grounding and calming when you are in a peaceful environment such as by water or among trees. Here are some examples of journal prompts to reflect on related to the outdoors:

-        If I were a part of the natural world (tree, river, mountain, bird), what would I be and why?

-        What has nature taught me about patience, change, or resilience?

-        Like trees shed their leaves in the fall, what am I being called to let go of?

-        If my life were a river, what stage would it be in right now — calm stream, rushing rapids, still pond?

-        Where in my life do I need more warmth, light, or energy?

-        What would it feel like to take a deep breath and fully let go of what I can't control?

Final Thoughts

Spending time outdoors removes us from our screens and sometimes stressful work or home environments. You don’t have to climb mountains or spend hours outside to feel the benefits from nature (although you can!). Even just a few minutes a day through a brief walk or work commute can reduce stress and improve mood. There are plenty of ways to incorporate nature into your daily life whether it be in a therapy session or your own backyard.

If you would like support with working towards your goals or talking through ideas on different ways you can reduce stress and improve your mood, contact Cutting Edge Counseling to connect with a therapist!

Written By,

Maria Raikova, LSW

www.cuttingedge-therapy.com