The time has arrived to get back outside! Spring and summer can make meeting our exercise goals much easier. But sunnier skies can boost our mood just as much as our physical health. So, if you feel like the winter blues are lingering a little longer than usual this year, try the following advice from therapist Emma Giordano (LMHC-D).
How does nature exposure help regulate the nervous system?
Think about being at the beach, going for a hike or having a picnic in the park. Do you recall a sense of feeling relaxed and peaceful? Spending time outdoors is proven to activate the body’s parasympathetic nervous system, which is responsible for calming the fight-or-flight response and reducing spikes in cortisol levels. “Fractals” refer to repetitive, geometric patterns found in nature that are distinct from the everyday objects most commonly in our visual field. Research suggests that these fractals decrease fatigue and evoke calmness simply by looking at them. The organic sounds of nature, such as birdsongs, a breeze through leaves or the rhythm of moving water, soothe our minds by inviting us to listen without being intrusive or overstimulating. Nature engages our senses in a way that our brains recognize as calming and safe, which has positive impacts on our body’s functioning. When we give care and attention to nature, nature gives us care and attention back.
What are simple ways to incorporate nature therapy into daily routines?
Engaging with nature is less about the amount of time you spend outside and more about remaining connected and present in the moments you choose to do so. Studies show that getting 5–10 minutes of direct sunlight on your face in the morning can improve mood, increase energy levels and regulate your circadian rhythm. Open your curtains regularly. Try the German practice of “Lüften” by opening a window at least once a day to bring fresh air into your home. Take a brief walk around the block. Sit outside to eat a meal instead of indoors. Consider doing traditional indoor activities on a balcony, rooftop or in a park — like reading, art or even remote work. For those who live in urban areas, explore what green spaces exist in your city. Many have community gardens where you can grow your own plants or contribute to shared spaces. You can also start growing plants indoors, which still provides exposure to natural fractal patterns and brings in fresh oxygen. You don’t always have to leave your home to benefit from spending time with nature.
Like Giodano recommends, I try to spend as much time as possible outside once it is consistently above 60°F (16°C) and can attest to finding it easier to spot small pockets of joy in my daily life. How does the arrival of warmer weather typically impact your mind, body and spirit? Add a comment to this month’s post to let us know.
Make your own magic this May by investing in more self-care!
~Rachel
