How I Learned to Harness the Power of Nature

Yesterday the sun came out for what felt like the first time in months. The ground was crisp and dry, the grass glittered with a dusting of frost, and I immediately reached for my walking shoes. I'm lucky enough to live in a small village in the North Yorkshire countryside, surrounded by beautiful walks, and my first instinct was that I needed to get out and take advantage of the upturn in the weather - a Brit's favourite conversational ice-breaker.

In today's fast-paced world, and in the years following a succession of traumatic incidents that shaped my mental health into what it is today, disconnecting from the world around me and striding off into nature is one of the most effective forms of therapy for me. While medication treats some of the trickier symptoms, and TF-CBT (trauma-focused cognitive behavioural therapy) keeps my mind from spiralling the way it used to, an often overlooked yet incredibly effective remedy exists just beyond the doorstep, and evaded me for many a year: the great outdoors. Allow me to explore and outline the myriad of benefits that spending time outdoors can have on certain mental health conditions - particularly, for me, anxiety, stress, and OCD.

1. Natural Stress Reduction

• Whenever I find myself tied in knots over something particularly mundane, a solo walk always helps clear my head and for good reason. Nature acts as a natural stress reliever, promoting relaxation and reducing cortisol levels.

• I always prioritise breathwork on a walk, pausing at opportune moments when the surroundings are particularly calm and quiet. Breathing in fresh air and soaking up the sunlight - even the meagre amount available to us at this time of year - triggers the release of serotonin, a neurotransmitter associated with mood regulation.

• Anyone who knows me knows I love planning, so carving out time to engage in outdoor activities - hiking, walking or simply spending time in our garden - vreates a good distraction for me from everyday stressors and allows my mind to unwind. Plus it's something to look forward to if the week proves to be particularly challenging.

2. Connection with the Environment

• Spending time outdoors fosters a real sense of connection with the natural world, and if you can do it barefoot then even better - not easy in the cold British winters, but even five minutes of barefoot walking a day is better than nothing. Grounding has many proven benefits which we will dive into in a future post.

• Nature is a beautiful distraction without even trying. Observing the beauty of the world around you can shift focus away from internal worries, promoting a more balanced perspective on any problems you may be tackling. Setting yourself little challenges such as noticing the leaves blowing in the breeze or the way a stream sounds as it trickles over rocks can further help engage the mind.

• Focusing the senses and setting an intention to notice and absorb nature's sights, sounds, and smells can interrupt relentless rumination and promote a state of inner calm.

3. Physical Exercise and Well-being

• Outdoor activities often involve physical movement, which releases endorphins, the body's natural mood elevators.

• Regular exercise outdoors can improve overall physical health, which in turn positively impacts mental well-being. This can take multiple forms, ranging from a very simple ten minute walk to a five kilometer jog or swimming in a nearby river.

• The variety and spontaneity of outdoor activities make them more enjoyable than traditional indoor exercise routines, increasing motivation and adherence.

4. Vitamin D and Mood Regulation

• Sunlight exposure outdoors boosts natural vitamin D production, which plays a crucial role in mood regulation.

• Low levels of vitamin D have been linked to increased risk of depression and other mood disorders, so if you suspect this could be an issue for you please speak to your doctor.

• Spending time outdoors ensures adequate exposure to sunlight, promoting a healthy balance of vitamin D in the body. I take supplements to boost my vitamin D levels, particularly in the colder months, but nothing beats natural absorption.

5. Social Interaction and Support

• Outdoor activities often involve social engagement, fostering connections with others and reducing feelings of loneliness. People often enjoy dog walks because they can chat to other dog owners (or fuss over their furry friends). I personally enjoy solo walks if I'm feeling overwhelmed, anxious or stressed, or walks with my husband and daughter, but everyone is different and many people thrive in busy, social environments.

• If you're that way inclined, group activities such as team sports or nature walks provide opportunities for meaningful social interaction, boosting self-esteem and confidence. Tennis, swimming, basketball, hiking, and rounders can all be played outside so you can feel the benefits of nature while building new friendships.

• Sharing outdoor experiences with others can create a sense of belonging and support, buffering against the negative effects of stress and anxiety and allowing you to offload problems if you feel able to. Sometimes chatting to someone removed from a situation provides a clarity you cannot reach alone.

6. Enhanced Cognitive Function

• Since my illness (more on that another time), cognitive function is a huge focus of mine and I've found that the more time I spend outdoors, the sharper my mind feels. My creativity blossoms, my attention span is longer, and the brain dog doesn't feel so, well, foggy.

• Nature's tranquility provides a welcome respite for me from the constant stimulation of modern life, allowing the brain to rest and recharge. I frequently put my phone on airplane mode, set up a good audiobook, and don't touch my device again until I'm back at the car. It's my time and space, and I don't want or need to be distracted.

• Exposure to green spaces has been associated with improved concentration and problem-solving skills, all of which we need to work through tricky situations. This in turn can help alleviate symptoms of anxiety and stress.

I feel that the benefits of spending time outside speak for themselves, particularly when it comes to combating the symptoms anxiety and stress. The natural world, however powerful, cannot cure mental health disorders or solve problems - it can simply bear witness to your own processes as you work through them. But the state of mental calm that can be achieved during time spent in nature helps clear a path through disorganised thinking, which can enable you to organise your thoughts with a clear head.

Whether through natural stress reduction, physical exercise, vitamin D exposure, breathwork, social interaction, or enhanced cognitive clarity, nature offers a holistic and accessible approach to improving mental well-being. By incorporating outdoor activities into daily routines, we can harness the power of nature together and cultivate greater inner peace in the face of today's challenges.

I would love to know about a time where you worked through something thanks to a long walk, a hike, a wild swim or simply sitting in the sun. Do you find nature empowering and calming?