This Moment Matters: 4 Easy & Healthful Ways to Incorporate Nature into Your Routine
Written by Lisa Oakley, MSW, LICSW
As the slow pace of summer gives way to more hectic fall routines and schedules, it’s easy to get swept up in the increased daily demands and expectations and feel a little overwhelmed. One way to calm our nervous systems and keep us grounded is to spend some time in nature.
There is a growing body of evidence showing that being outside and connecting to the natural world has numerous physical and mental health benefits for kids and adults alike. From decreasing blood pressure, heart rate, and cortisol levels to reducing anxiety and stress, the outdoors offers a restorative break from our screen-centric lives.
Connecting to nature doesn’t require a long trek deep into the wilderness; in fact, there are many simple and quick ways to reap the benefits of the natural world right here in our urban environment.
Try one of these evidence-based strategies to get your daily dose of nature and the corresponding health benefits:
Take a hike. We are very fortunate to have the wild oasis of Rock Creek Park running through the middle of our city. It has a dense tree canopy that in many places has grown unchecked since 1890, offering an old-growth forest right in our midst. A dip into Rock Creek Park can feel like a real escape from urban life, a place to absorb nature through all of our senses. Here at the Center, we have several therapists who offer “walk and talk” therapy in the Park, which is a great way to take advantage of this natural setting!
Cultivate a green thumb. If you’re not a hiker or don’t have easy access to nearby woods, you can also absorb nature through gardening. Plant a garden in your yard or on your balcony — or seek out a plot at one of the many local community gardens. A recent University of Florida study found that gardening activities lowered stress, anxiety, and depression even for people who had never gardened before.
Stop and smell the roses. Even fleeting interactions with nature can have benefits. A study in British Columbia showed the positive impact of noticing nature in one’s daily routine. Study participants were asked to capture a picture of a natural object, which could be anything not human-made (e.g. a houseplant, a bird, a weed growing in the sidewalk, a sunset, etc.) They then jotted down a short note describing their feelings in response to the photo. The results were then compared to the control groups who had examined human-made objects or nothing at all. The participants who focused on nature in their daily routine expressed a significantly higher level of happiness and greater connectedness to other people after just two weeks of documenting these encounters.
Focus on the tweets – the bird tweets that is! Listening to and looking at birds has also been shown to have mental health benefits. Two recent studies have explored these positive connections. In one study the researchers found a significant positive association between seeing or hearing birds in one’s daily routine and improved mental well-being. And a second study found that intentionally listening to short six minute audio recordings of birdsong could reduce feelings of depression, anxiety, and paranoia in healthy participants. So, listen for those birds out there and know that their songs can be a balm for your stress!
To learn more about the meditative practice of connecting with the wonder of nature and trees, check out the book “The Joy of Forest Bathing” by Melanie Choukas-Bradley. She explores the research conducted in Japan around the restorative practices of disconnecting from the distractions of daily life and immersing oneself in the woods.
To connect with Lisa or schedule your own “walk and talk” therapy session, please contact The Center at 202-660-1422.
