Nature is not experienced or appreciated by everyone in the same way. Our pasts, families of origin and experiences have shaped our thoughts and opinions about nature, which will continue to grow and evolve. Building your own relationship with nature is a beneficial connection to cultivate because it provides many healing elements and can improve your ability to feel attached to yourself and the greater world. Furthermore, there are many natural elements that can contribute to our physical and emotional healing, including letting natural light into your eyes, listening to bird song and inhaling the scents from plants, trees and the earth.
Nature is beautiful and nature is harsh. There are reasons why humans built shelter, created easy access to clean water and developed systems to cool and warm our homes. For some, the harshness of it can create a barrier to connect with it in a way that feels positive or peaceful. For others, that difficulty can be present due to a lack of exposure or growing distractions. It’s important to be realistic that sometimes nature can be challenging. However, the narratives we chose to believe will either continue to pave a way for connection or further disconnection with the natural world.
Consider the reasons to increase your time outside. Perhaps it’s because of the health benefits nature can bring or maybe you are looking to connect more deeply with the simple joys and beauty to help mitigate the chaos of a busy, technology focused culture. One benefit to being outdoors comes from a natural element emitted by trees and plants called phytoncides. Phytoncides are compounds released by trees that we breathe in and positively impact our physiology. Breathing in the forest air can lower your cortisol levels, increase your immunity and activate your parasympathetic nervous system (Li Q, 2022), which is when our system is at rest and digests. This is just one of the many ways our natural world can help us heal.
Intentionally spending time outside will increase your ability to create, reshape and grow your relationship with nature. You can start small by taking a mindful walk in your neighborhood, sitting on your porch or park bench, or simply pausing throughout the day to look around and engage with your senses. What do you see? What do you smell? How is the temperature? What do you hear? Our hearing has a strong impact on our parasympathetic nervous system, and birdsong, water and wind have been identified as top contenders to promote a sense of calm. Additionally, birdwatching can elicit emotions like happiness and inspiration and contribute to an overall positive mental state (Randler et al, 2022).
Clients will often talk to me about how difficult it is to put down their phone and that it interrupts the activities and habits that they value. Technology has positively added to our lives in many ways, but it regularly leads to over consumption that often leaves us feeling empty, unsatisfied and even isolated. Prioritizing a nature break can help us regulate our systems and support our decision making that aligns with our values. Even in weather that brings you discomfort, you can intentionally incorporate mindfulness in nature to help regulate mood and promote overall wellbeing. See the chart below for more research-based benefits of mindfulness and nature.
Before I learned about any of the scientific principles behind nature’s healing power, I felt it and experienced it on my own both emotionally and physically. I sleep better after spending time outside; I am generally in a better mood; I feel more connected to my body; and I am more apt to recognize the beauty that can be both simple and immense. I have found this connection and peace on backpacking trips, hikes, runs and morning sits with my coffee. Spending time in nature has helped me be more present, feel empowered, allowed me to grieve and created a sense of connection and gratitude that can now shift my perspective within seconds.
I invite you to explore what your relationship looks like with nature and possibly allow it to help you heal. I would love to help you on your journey as you reconnect or grow a deeper connection with the outdoors. I have a couple opportunities coming up this fall to spend time in nature with others and reflect upon various topics, including anxiety, grief and generational impact. Please reach out if you would like to learn more.
Effects of forest environment (Shinrinyoku/Forest bathing) on health promotion and disease prevention -the establishment of “Forest Medicine.” Li Q. Environ Health Prev Med. 2022. PMID: 36328581
Randler, C., Murawiec, S., & Tryjanowski, P. (2022). Committed bird-watchers gain greater psychological restorative benefits compared to those less committed regardless of expertise. Ecopsychology, 14 (2), 101-110.
Decrease stress and anxiety
Donald et al. (2016). Daily stress and the benefits of mindfulness: …present-moment awareness and stress responses. Journal of Research in Personality 65, 30-37.
Regulate mood and emotion
Remmers et al. (2016), Why being mindful may have more benefits than you realize: Mindfulness improves…explicit and implicit mood regulation. Mindfulness 7, 829-837.
Lessen avoidance and promote coping
Donald, J. N., & Atkins, P.W.B. (2016). Mindfulness and coping with stress: Do levels of perceived stress matter? Mindfulness 7, 1423-1436
Enhance response to illness and facilitation of recovery
Labelle et al. (2015). Mediators of mindfulness…:Assessing the timing and sequence of change in cancer patients. Journal of Clinical Psychology 71, 21-40.
Bolster resilience to chronic pain
Cherkin et al. (2016). Effect of mindfulness… on back pain and functional limitations in adults… Journal of the American Medical Association 315, 1240-1249.
Decrease depressive symptoms
Shawyer et al. (2016). Mindfulness-based cognitive therapy for recurrent major depression: A ‘best buy’ for health care? Australian and New Zealand Journal of Psychiatry 50, 1001-1013.
Reduce suicidal ideation
Forkmann et al. (2016). The effects of Mindulness…on suicidal ideation in chronic depression… Journal of Affective Disorders 200, 51-57.
Improve workplace satisfaction and employee well-being
Aikens et al. (2014). Mindfulness goes to work: Impact of an online workplace intervention. Journal of Occupational and Environmental Medicine 56, 721-731.
Increase academic achievement, including among at-risk populations
Shibinga (2013). School-based mindfulness instruction for urban male youth: A small randomized controlled trial. Preventive Medicine 57, 799-801.
Promote healthy behaviors and lifestyles
Jacobs et al. (2016). Mindfulness…emotional intelligence, emotional distress, and multiple health behaviors… Scandinavian Journal of Psychology 57, 207-214.
Improve cardiovascular health
Loucks et al. (2015). Positive associations of dispositional mindfulness with cardiovascular health. International Journal of Behavioral Medicine 22, 540-550.
Mitigate cognitive decline
Gard et al. (2014). The potential effects of meditation on age-related cognitive decline: a systematic review. Annals of the NY Academy of Sciences 1307, 89-103.
Slow biological aging
Khoa et al. (2019). Loving-kindness meditation slows biological aging in novices: Evidence from a 12-week randomized controlled trial. Psychoneuroend. 108, 20-27.