Spring is upon us, the days are getting longer, and those first few rays are gradually melting away the winter misery. Now is the perfect time to get outdoors and indulge in some nature therapy.
Start Small
Connecting with nature doesn’t have to be a big thing. If you’re not much of an outdoorsy person, there’s no need to sign up for an allotment or take a hike in the woods. Simply get outside your front door, engage the senses and pay attention.
What can you hear, see and smell? What does the sunlight feel like on your skin? Can you hear anything in particular?
Studies have shown that as little as 15 minutes spent outside in green spaces (or blue, if you live near the sea) have significant benefits on our mood and mental health, so it’s well worth taking the time to schedule some nature therapy.
Plus, a trip outside is generally completely free!
Birdsong
Birdsong has proven mental health benefits, helping to reduce stress and anxiety, as well as improving mood. It’s thought to be an evolutionary response.
When birds sing, that indicates a safe, no-threat environment which, in humans, can help lower blood pressure and cortisol. It’s the same reason why sudden silences can feel off-putting or nerve-wracking.
Birdwatching is also a fantastic hobby for getting you outside and out of your own thoughts, but even if birdwatching isn’t your thing, simply pausing to notice birdsong while outside can be enough to shift your focus away from worries and into the present moment.
Light Exposure
We all know that we need sun for vitamin D, but even getting outside on non-sunny days can help improve your wellbeing.
Our bodies have a natural clock, known as a circadian rhythm, that helps us know when to release and produce certain hormones, such as cortisol and melatonin, and regulate our sleep and wake cycle.
This process is often disrupted by lack of natural light and over-reliance on artificial light. Spending more time outside, particularly during daylight hours, can help bring these things back into balance.
Even a short walk outdoors during the day can support better sleep, steadier energy levels, and improved mood.
Reduced Screen Time
We’re spending more time glued to screens than ever. Whether that’s because of work or entertainment, devices and screens are taking over more and more of our free time as we immerse ourselves in virtual worlds.
Making an intentional effort to be outside and engage with our environment can help reduce reliance on screens and ground you in the real world.
Modern life keeps us constantly on alert with notifications and demands for our attention, but like our body’s response to birdsong, evolutionarily speaking, we’re not designed to be “on” all the time. There has also been evidence in studies that suggests time in nature can impact creativity and problem-solving abilities, as well as improvements to memory and attention span.
When you unplug and step outside, it becomes easier to focus on the present.
Breaking Rumination and Swirling Thoughts
Getting outside helps you care about what’s going on outside of your mind because you can see it, smell it, feel it in the real world.
Spending time in green spaces has been linked to reductions in those repetitive, swirling thoughts that can feel difficult to escape.
Nature gives your brain something gentle but engaging to focus on like moving leaves, changing light, sounds of birds or wind. These small sensory details help interrupt cycles of overthinking and bring your attention back to the present moment.
Now, we’re not suggesting that a trip to the park or taking up gardening can cure everything, and it is not a replacement for more structured mental health support if you need that. But for most people, the benefits of getting outside are significant and highly recommended by health professionals.
Try This Grounding Exercise:
Head to a green space. This could be your own back garden, a local park, or anywhere with a bit of fresh air.
Find somewhere comfortable to sit, preferably somewhere you can feel the sun on your skin (don’t forget that SPF!).
Close your eyes, and take a few breaths using the box breathing method:
- Inhale for four counts
- Hold for four counts
- Exhale for four counts
- Hold for four counts
Repeat this a few times.
Next, start to notice what you can hear. Birds? Traffic? Other people?
Then, notice what you can smell. Grass? Flowers? Food cooking nearby?
Next, notice what you can feel. The sun? The breeze? The ground beneath your feet?
You don’t need to do anything except be present for a few minutes.
Afterwards, take a moment to note how you feel and adjust the exercise next time if there is anything you don’t quite like.
Keep It Manageable
Nature therapy doesn’t have to mean hiking mountains or spending hours outdoors. A short walk around the block, sitting on a bench, or spending a few quiet minutes in a nearby park is enough to begin noticing the benefits. Small, manageable steps are often the most realistic, and the most sustainable.
Getting outside won’t solve everything, but it can offer a simple, accessible way to support your mood, feel more grounded, and reconnect with the present moment. And sometimes, stepping outside really is the simplest place to start.
