As the days grow longer and the world bursts forth in vibrant hues, spring awakens a sense of renewal not just in the natural world, but within us as well. This season of new beginnings offers the perfect opportunity to reconnect with nature. In doing so, we reap a bounty of benefits for our mental health.
Studies have shown that spending time in nature can improve our moods. When we immerse ourselves in the sights and sounds of the outdoors, our levels of cortisol, the stress hormone, go down. The calming effect of nature shifts our focus away from daily anxieties, promoting a sense of peace and mindfulness.
Springtime, with its abundance of sunshine, blooming flowers and the cheerful songs of birds, offers unique advantages when it comes to connecting with nature. Here are some ways to make the most of it.
Take a walk outside
Surround yourself with the gentle rustling of leaves and the vibrant colors of the season.
Walking as a form of exercise provides physical health benefits that contribute to mental well-being. Taking walks in nature, especially mindful walking, has additional restorative properties.
Here are some tips for mindful walking:
- Choose your location. Decide where you want to go: a local park, nature trail or neighborhood walking path. Match the distance and difficulty of the terrain to your fitness level.
- Engage your senses.Pay attention to the sights, sounds, smells and textures around you. Feel the sun on your skin, listen to the birds singing and notice the different types of plants and trees.
- Go slow and explore.When you’re walking mindfully, there’s no need to rush. Meander down each path, stopping to admire anything that catches your eye.
- Discover something new. Download a nature identification app to learn about the plants and animals you encounter on your walk.
Can taking a drive in a scenic area have similar effects? Yes, but it’s generally believed that walking in nature offers a more immersive and potentially more impactful experience than being behind the wheel.
Pack a picnic
Enjoy a delicious meal while basking in the warm spring sunshine. Picnicking gets you outside and away from digital distractions, allowing you to focus on the present.
Dining al fresco with your family or friends also gives you an opportunity to deepen relationships. You’ll also absorb vitamin D, which can help to regulate your mood and lower symptoms of depression.
Here are some tips for picnicking:
- Pick a good spot.While parks are common places for picnics, also consider botanical gardens, beaches and scenic overlooks.
- Plan a simple menu. Picnics should be enjoyable, not exhausting. Keep your preparations simple by packing finger foods, sandwiches and salads. Bring enough drinks to keep everyone hydrated.
- Pack smart. Disposable plates, napkins and utensils are easy to toss. Reusable items minimize waste. Choose what works best for you.
- Keep comfort in mind. Bring a tablecloth to cover your picnic table. Include bug spray and sunscreen in your tote bag.
Practice mindful gardening
Gardening can improve your mental health by lightening your mood and helping you feel more peaceful and content.
The daily routines of gardening, from planting to maintenance, naturally lend themselves to mindfulness by encouraging you to be present and curious. Here are some tips for being mindful as you tend to your garden:
- Put your phone away. Be present in the moment. Your garden should be a refuge from the daily grind.
- Activate your senses. Notice the vibrant colors of flowers, the chirping of birds, the rustling of leaves in the breeze, the soft petals of flowers and the earthy aroma of fresh soil.
- Focus on the details. Watch for subtle changes happening in your garden and the small creatures that inhabit it.
- Embrace the process. Slow down and enjoy each task as you’re doing it – digging, planting, watering, weeding, pruning and the rest.
Try geocaching
If you’d like to get out in nature and appreciate the environment in a fun and interactive way, consider geocaching.
Geocaching is an outdoor adventure game that uses GPS technology. Individuals and organizations hide containers called geocaches in places such as parks, trails, cemeteries and historical sites. Geocachers – the people who look for the caches – use a phone app to find them.
Currently, there are more than 3 million active geocaches worldwide, so chances are, there are several caches nearby. You may be surprised to discover them in places you’ve visited frequently.
Geocaching can be beneficial in several ways. Some geocachers find the activity relaxing. From a multigenerational standpoint, the game promotes active aging in people 65 and older and encourages kids to get outside more. Hunting for caches is also a great social activity for strengthening relationships with friends or family.
Finally, geocaches can improve problem-solving skills as you decipher clues to find hidden locations.
Here are some tips to make the most of geocaching:
- Start slow and set achievable goals. Look at the details on each cache before you search for it. Begin with caches that are marked as easier to find, and only target ones that have been located recently. These practices will set you up for a positive experience, reducing frustration and building your confidence.
- Enjoy the hunt and your surroundings.Geocaching is about more than just finding containers in the woods. It’s about the thrill of the hunt, exploring new places and taking in the surroundings. Take time to savor the journey, solve the puzzles (if there are any) and appreciate the location the hider chose.
- Celebrate each Even if the cache was easy to locate, it’s still a win. Acknowledging these little victories will contribute to your overall well-being.
- Challenge yourself (a little).As you build confidence, gradually increase the difficulty or distance of your geocaches. Setting incremental goals will provide a sense of accomplishment and keeps things interesting, promoting focus and mental stimulation.
By incorporating these simple practices into your spring routine, you can reap the many benefits of spending time in nature. From reduced anxiety and sadness to improved overall well-being, connecting with nature is a gift to your mental health.
Get additional support
Self-care practices like spending time in nature are important for maintaining our emotional well-being. But if you’re still feeling overwhelmed despite your best efforts, reach out to a licensed mental health professional. They can provide tools and strategies to manage underlying issues affecting your moods.