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crossroadspsych.net
news
https://www.crossroadspsych.net/news/spring-outdoor-activities-for-mental-health
Incorporating even a few hours of outdoor activity each week during the spring can lead to real and lasting benefits for those struggling with depression and anxiety. Whether it’s gardening, jogging, or just sitting on a bench in the sun, the outdoors offers a natural, accessible, and powerful form of therapy.
## Still struggling with how to start? Try these five easy outdoor activities for improving your mental health: [...] Moreover, outdoor activities often involve social interaction—whether it’s chatting with a friend on a walk or joining a group hike. Social connection is crucial for mental health. The National Institute of Mental Health highlights that strong social ties can act as a buffer against depression and anxiety. Spring provides the perfect setting for reconnecting with others after months of indoor isolation. Call a friend, talk to a neighbor who is outside taking a walk or doing some gardening, even [...] Nature also plays a vital role in calming the mind. A growing body of research suggests that simply spending time in green spaces can reduce stress, lower blood pressure, and improve overall well-being. According to a study published in Journal of Environmental Psychology, nature exposure reduces rumination, a key factor in both depression and anxiety. Spring, with its blooming flowers, green leaves, and fresh air, offers a sensory-rich experience that encourages mindfulness and relaxation.
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connectionshs.com
article
https://connectionshs.com/resources/8-outdoor-activities-that-double-as-stres…
As the weather warms up, it’s the perfect time to take your self-care outside. The benefits of fresh air, sunlight, and movement aren’t just about physical health—they’re also powerful tools for relieving stress and supporting mental well-being. In fact, studies show that spending time in nature can lower cortisol (the stress hormone), reduce anxiety, and even boost self-esteem (American Psychological Association, 2020). Whether you have ten minutes or an entire weekend, these eight outdoor [...] Step outside for a mental reset
You don’t need a long vacation to reset—sometimes all it takes is a few minutes in the sun or a slow walk through the trees. Try one of these activities this week and pay attention to how your mind and body respond. The outdoors is your natural stress reliever—take advantage of it and recharge.
Looking to connect with others on a similar journey? [...] Yoga for Anxiety
Blue Space and Well-being
Gardening promotes neuroendocrine and affective restoration from stress - PubMed
Want to explore other ways to prioritize your mental health? Check out this blog on building your own self-care toolkit: Building a self-care toolkit: 5 everyday practices to help manage anxiety
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outdoors.org
article
https://www.outdoors.org/resources/amc-outdoors/outdoor-resources/how-being-o…
Involvement in conservation activities such as planting trees and community gardens can cultivate a sense of belonging, connectedness, and can create a sense of purpose and hopefulness. Springtime offers many opportunities at the local chapter level to join an AMC chapter group clearing blown-down trees from trails or making small repairs in preparation for the summer hiking season. Not only will you be helping maintain and preserve the trails you love and enjoy, you’ll feel great doing it. [...] Use natural essential oils to manage stress and promote relaxation
Grow plants around your office or home
Participate in wilderness therapies such as camping groups, fishing groups, and hiking retreats
Eat a diet rich in plants and whole foods
Listen to nature sounds at home or outdoors
Look at or paint pictures of nature (it’s been shown to relax us!)
Walk the dog
Do yoga or exercise outdoors [...] For some, professional therapy can help. For others, relief can come by walking out the front or back door. That’s right: While outdoor activities clearly benefit our physical health, simply being outside gives us a mental boost as well.
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A growing body of science proves activities like paddling are as good for our mental health as they are our physical strength.
#### The Science
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pmc.ncbi.nlm.nih.gov
official
https://pmc.ncbi.nlm.nih.gov/articles/PMC8498096
Fig.C.4 shows that nature-based interventions were associated with large and significant effects for reducing anxiety symptoms in three uncontrolled before and after studies. Forest bathing in healthy adult volunteers was associated with a large and significant effect in favour of the intervention (k=1; n=155; SMD=−1.14, −1.38 to −0.90). A 12-week group gardening intervention in people with a mix of common mental health problems and serious mental illness was also associated with a large and [...] Fig.C.3 shows that across four controlled studies in all populations nature-based interventions are associated with large and significant effects in favour of reducing anxiety symptoms. This pooled analysis was associated with high levels of heterogeneity and large 95% CIs, suggesting substantial imprecision in the estimate. Effects were moderate to large for green exercise (k=2; n=102; SMD=−0.53, −1.27 to 0.21; I 2=68.8%, p=0.041) and nature-based therapy (k=2; n=216; SMD=−3.22, −6.60 to 0.17; [...] The gains in mental health outcomes associated with green exercise and to a lesser extent gardening might also be linked to the antidepressive and anxiolytic effects of physical activity (Kvam et al., 2016; Stubbs et al., 2017). Previously it has been shown that taking exercise outdoors is associated with higher wellbeing, and lower feelings of stress and anxiety compared with similar exercise indoors, suggesting there is added value to outdoor physical activity in nature (Thompson Coon et al.,
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miracle-recreation.com
article
https://www.miracle-recreation.com/blog/how-playing-reduces-stress-and-anxiety
The swaying motion is a natural. Sand and water play: sandboxes and water tables provide a creative outlet for texture play and can reduce stress and anxiety.
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heart.org
article
https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/s…
Spending time in nature can help relieve stress and anxiety, improve your mood and boost feelings of happiness and well-being. Whatever you call it – forest bathing, ecotherapy, mindfulness in nature, green time or the wilderness cure ‒ humans evolved in the great outdoors, and your brain may benefit from a journey back to nature.
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# Spend Time in Nature to Reduce Stress and Anxiety
Young woman in raincoat enjoys nature in the rain
Young woman in raincoat enjoys nature in the rain
## Keep outside in mind for less stress
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plt.org
article
https://www.plt.org/educator-tips/outdoor-activities-teens-mental-health
Teacher and students discussing a PLT activity outdoorsWhatever you had already planned for the day’s lesson, do it outdoors! Everyone will get the benefits of being in nature, and you don’t have to add anything to the lesson plan.
Sitting outdoors for even just 10-15 minutes can reduce stress and anxiety, improve mood, reduce symptoms of ADHD and PTSD, and enhance cognitive function. Plus, natural light boosts serotonin levels, regulating emotions and sleep.
## Soil Touching [...] Using breathing techniques are an effective way to reduce stress. You can do these outside in addition to other activities, or simply close your eyes and imagine your favorite outdoor spot while you’re doing these exercises.
Box Breathing is any easy exercise because you can do this one in any position. It’s also easy to remember because each step is four seconds long:
Inhale for 4 seconds.
Hold for 4 seconds.
Exhale for 4 seconds.
Hold for 4 seconds. [...] Being in nature can improve our mood, reduce feelings of stress and anger, and even help alleviate symptoms of anxiety and depression. This is especially important for teens as anxiety disorders affect 1 in 3 teens, and 1 in 5 experience depression.
By prioritizing mental health during adolescence, teens can build a strong foundation for future well-being, academic success, and fulfilling relationships.
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mcpress.mayoclinic.org
article
https://mcpress.mayoclinic.org/mental-health/the-mental-health-benefits-of-na…
“Cities can be very energetic and exciting but also can contribute to both conscious and unconscious stress from the sensory overload and challenges of maneuvering in those spaces,” says Smith. “If you live in an urban environment, exploring to find even a small natural reprieve can be extremely beneficial.” [...] Some research suggests that even very quick visits outdoors can be beneficial. But there are indications that certain amounts and types of outdoor time may have greater impacts on well-being. A 2021 study, for example, found that the 20- to 90-minute sessions in nature were most beneficial for mental health, with gardening, nature-based therapy and exercise in green spaces being the most effective for adults. [...] Technology, too, represents a significant distraction — and barrier — to quality time outside and unplugged. Texts, email and social media require a lot of attention, which can take you out of the moment. Instead, Smith recommends leaving your phone behind when seeking green space.
“Slow down, go outside, notice what’s around you,” says Smith. “Listen to the birds and the wind and the crackling of the leaves under your feet, and you really will notice a benefit in your well-being.”