healing power of nature

INFORMATION, OUTDOOR ACTIVITIES
Mental Health and Parenting Outdoors
- February 11, 2022
Parenting today is hard. Parents are feeling the weight of the world on them and every decision feels monumental. Stress and anxiety have been piling on top of parents over the last couple of years and we’ve been operating in survival mode, not taking care of ourselves as we should. We all know the benefits and importance of getting kids outside, but what about parents? Today, nurse educator and mom, Somer Pickel is here to chat about mental health and how parenting outdoors can make a huge difference. Spending time outside isn’t just good for the kids – it’s healing for parents, too. This post will walk you through the importance of getting outside with (or without) your kids, as well as help you overcome your objections and struggle points.

Most parents are well aware that getting our kids outdoors is important. But do we prioritize our needs for time spent outside?

Getting outside benefits my mental health, making me a better mom

We have all heard that getting outside benefits mental health. We know it can make kids less anxious, reduce stress, and improve self-esteem. Yet, we don’t often consider how getting outside (with or without our kids) benefits parental mental health. So, that’s what we’re going to discuss here today.

Mental health is something I take very seriously. Not only is it my job (I’m an acute mental health clinical nurse educator), but I personally struggle with profound grief, depression, and post-traumatic stress due to the chronic critical illness, hospitalization, and death of my firstborn child. Medication and therapy aside, regularly getting outdoors have been my ticket to productively coping and functioning. To be honest, getting out into nature quite simply helps me be a better mom.

Full disclosure about seeking help

Before we jump in, y’all should know, I’m not a medical provider. Professionally, I’m an acute mental health clinical nurse educator. However, nothing within this article should be taken as a substitute for medical/psychological care. If you are experiencing mental illness and/or distress, please speak to your health care provider about options best for you and your family. Seeking help for our mental wellbeing is one of the bravest and most essential actions we can take for ourselves and our children.

Trauma and grief have profound effects on our lives that continue to surface for years. Being proactive in caring for my mental health aids in my ability to maintain stability.

Parenting is hard

Being a mom is the most important thing I’ve ever done. But dang, it’s hard! I’m not even talking about parenting or caring for a child who is medically fragile with complex needs. (That’s a whole other level of difficulty that you can’t begin to fathom unless you’ve been there.) I’m just speaking to the typical parenting of typical kids.

Sure, kids can be the most precious little creatures on the planet. Their big eyes of wonder and hilarious antics can give you an oxytocin boom that’s like a kick to the ovaries. Then the next minute, your grade-schooler is exasperatingly precocious. Or maybe your toddler is insisting on being carried, while simultaneously melting into semi-liquid with Gumby joints. And of course, no one wants to go outside.

Parenting is never easy, but it grows more difficult when our mental wellness isn’t what it should or could be.

The struggle of getting outdoors

We know that getting outside benefits mental health, but that doesn’t mean that getting out the door is any easier. Getting outdoors can sometimes feel like a task I’m just not up for, even before kids are added to the mix. Their complaints atop readying gear, snacks, and the logistics of it all can feel too overwhelming to bother with. Don’t get me wrong, I know that time spent outdoors is important for my kid. I’m fully aware that nature benefits her physical, psychological, and developmental health. Yep, I’ve got it. My guess is that you likely do too if you’re here.

But what about when we (the parents) are struggling, especially with our mental wellbeing? Why should we push through what feels insurmountable at the moment to reap the benefits of the outdoors, not only for our kids, but for ourselves? And how do we even begin to try?

Sometimes we have to put our needs before our children’s wants if we are to be the parents they deserve.

Humans are designed for the outdoors

According to a theory called the biophilia hypothesis, humans have a seemingly innate need to seek connections with other life, most notably within nature. Our brains and bodies are the products of evolutionary processes attuned to living in natural environments. And while the theory is much more complex than I’ll go into, suffice to say–we, as a species, are designed to function best outside in nature.

Now, let’s take into account the modern world. I don’t know about you, but my windowless and sterile hospital office is anything but a natural environment. It’s a wonder I manage to get anything done within it, and it isn’t surprising that I’m stir crazy by the end of the day. The same goes for our kids spending the majority of their time within school walls, where physical activity is discouraged for hours at a time.

Nature offers a reprieve from the overstimulation and stress of the modern world.

Getting away from distractions

Getting outside helps us reconnect with ourselves and our kids. It gets us away from screens and more immersed in our surroundings. It also gets us out of the house and away from all the potentially distracting tasks (hello, mountain of laundry) we’d likely otherwise be doing instead of engaging with our children.

Are there any other moms out there who go into crazy-multitasking mode around the house–then basically end up chasing your own tail? Not to say household chores don’t need to be done, but more than a few can be prioritized behind outdoor time that benefits our wellness, relationships with our kids, and their development.

Pro-tip along these lines: the more your kids are outside, the less time they have to destroy your house (can I get an amen?!). This is probably why our own mothers locked us out of the house in the summers when we were kids. Maybe they were onto something…

The longer it takes me to get out of the house, the more time I spend running circles cleaning, straightening, and cursing. The quicker I can get my kid strapped into the car, the better. Even if that means lunch is haphazard or everything is thrown in a single bag unorganized. It’s what works best for us. You’ll find what works best for you.

Calming effects

Mother nature calms both us and our kids. Well, most of the time. Kids will still be kids and there may still be tears, for reasons big and seemingly microscopic. However, there’s research to show that being outdoors helps lower our stress hormone levels and blood pressure, as well as helps us center ourselves. So maybe when our kids inevitably act a fool, we’ll at least be in a better place to handle it than we would otherwise.

Pro-tip #2: Kids are calmer when they’re asleep (brought on by physically exhausting themselves outdoors, of course). I am always amazed at how much I’m able to accomplish while my kid is napping after a long jaunt outside.

Who am I kidding? I usually grab a nap myself (can I get another amen?).

There are few things more precious than the sight and sounds of our kids sleeping after thoroughly wearing themselves out?

Social outings in COVID times

I don’t know about you all, but I still struggle with COVID restrictions and anxieties. Logically, I know my worry is heightened by the trauma experienced loving and losing our oldest child. Given it’s easier to accept trauma responses than to reason yourself out of them, our social gatherings are all outside these days to lessen the risk of COVID transmission.

So, needless to say, getting outside with other families is huge for us. Meeting up for outdoor adventures and/or picnic meals has been a win, win, win. Both parents and kids get in some healthy outdoor time, exercise, and socialization. Hallelujah. If getting outside benefits mental health, then getting outside with friends seems to exponentially make things better.

The outdoors offers great opportunity for socialization while also social distancing. Plus, I don’t feel the need to guilt clean my house first!

How to get outside when you’re just not feeling it

I will again preface with, I am certainly not an expert and still struggle with this myself. All I can do is share with you what has worked for me and our family.
- Start small (with or without kids)
  - Spend more time in your yard or on the porch
  - Eat a meal outdoors, picnic-style or even while walking
  - Go on an evening neighborhood walk
  - Look up and visit the parks closest to you.
- Make it easy
  - Have a go-bag with essentials packed and ready
    - Ours has snacks, a first aid kit, and seasonally appropriate items
    - Tips for winter layering
  - Create routines (which isn’t easy to start but makes things easier later)
    - Outdoor routines help manage expectations. One of our routines is that we spend an hour outside every evening when I get off work. We may do different things each day, but my kid knows that we’re going to spend an hour outside. She fussed the first week or so, but then rarely.
- Be flexible and try to leave your ego at home
  - The thing that helps me get out the door on my hardest days, is telling myself we can bail if we get out and just aren’t feeling it. I know it sounds counterintuitive, but once we’re outside, we usually find our stride. Very rarely do we turn tail and head home, but the option helps make getting out the door manageable.
- Try to catch sunrises and/or sunsets (especially with friends!)
  - With the days being so short in the winter, it’s hard to get much outdoor time each day. For some reason, I used to be wary of keeping the kid out for sunset. But now that she’s older and can eat on the go, sunset adventures are probably my favorites.
  - As for sunrises, I like to enjoy those alone with a steaming cup of coffee for my own sanity. No one else is invited. Maybe not even the dog.
Confidence in motherhood

Getting outdoors improves my mental health–period. A healthy mama is what is best for my kiddo. So, yes, getting outside with or without her makes me a better mom. And for some reason, parenting outside gives me confidence in my mothering ability. I don’t know; maybe it’s feeling more connected to natural life cycles, or being made to feel just a small part of our big beautiful world. Or maybe it’s just that once you’re outside, parenting is easier.

For real, parenting is easier outdoors. When outside, kids basically entertain themselves. I find myself saying “yes” more than “no” when we’re outdoors. Nature is full of great sensory experiences, physical challenges, and imaginative catalysts. Plus, nature can handle a bit of child’s play. For the most part, you don’t have to worry about your kids being too rambunctious or destructive (one more amen?).

All you have to do is let them be who they are, while you get to marvel at who they’re becoming. Isn’t that what parenting is meant to be?

Parenthood is the hardest and most important thing we will ever do. Let’s make sure we are setting ourselves up for success by prioritizing our own outdoor needs.

Sources:
Do you find getting outside benefits your mental health?

About the author

Somer is a mama living in southern Appalachia. Somer’s motherhood journey began when her oldest daughter was born with severe congenital heart disease. Avelyn spent the majority of her 18 months of life within a pediatric ICU. Though she lived her life chronically critically ill, Avie was an incredibly loving and joyous child. After her death, Somer and her husband sought solace backpacking a section of the Appalachian Trail. Before long, they discovered their ability to cope seemed to correspond with time spent outdoors.

When it came time to add another kiddo to the mix, bringing the baby along was never a question. In an effort to celebrate the freedom provided by healthy bodies, Somer has hiked her second-born 2k+ miles. Even so, she doesn’t believe grand adventures are necessary to reap nature’s wonder. They just as often revel in mundane evenings in their backyard. The family believes it’s prioritizing time spent outdoors that’s important.

Professionally, Somer has spent the last decade caring for veterans on an acute psychiatric unit as a clinical nurse educator. Over the years she’s become a passionate advocate within the intersectional relationships of mental health, wellness, and the natural world. She truly believes there’s healing and strength to be found outdoors for those who seek it.

You can find Somer online in the following locations:
Instagram: @somerpickel
RWMC posts: Somer Pickel
Podcast episode: Overcoming Grief Outdoors
GOOD FOR NATURE, INFORMATION, OUTDOOR ACTIVITIES
7 Ways to Ease Anxiety Using Nature
- October 23, 2020
This year is destined to go down in the history books for a lot of things. Unprecedented high levels of stress and anxiety in parents, being one of them. More than possibly ever before, self-care for parents needs to be a top priority. Moms in particular, tend to take care of everyone but themselves, leading to overwhelm, burnout and exhaustion. Today, we have Chelsea Furlong, Virginia photographer and homeschooling mom of two, sharing 7 ways that parents (and kids) can reduce stress and ease anxiety using nature and natural treatments. We hope this post will inspire you to make nature part of your self-care routine.

Easing anxiety with nature

Well, here we are…at the tail end of 2020. This has to be one of the most stressful years our generation has ever experienced. The unexpected and unprecedented global pandemic has likely added stress to your life. Parents, in particular, have had a massive amount to deal with on top of the everyday stressors we normally experience.

Often, lots of stress can lead to anxiety. I know this because I have anxiety and depression. I have to be extremely careful with myself and very intentional about how I live my life to be sure I don’t get stuck in a dangerous downward spiral. And anyone else who has anxiety and/or depression knows how difficult it can be to pull yourself out of a particularly difficult time.

Over the years, I’ve tried so many things to ease my anxiety and support my mental health. I’ve tried everything from therapy to medications to natural remedies, and every combination of them. I can tell you without a second of hesitation that for me personally, getting back to nature has helped me more than anything else. I know that many of you may be experiencing added stress and anxiety so I wanted to share my most impactful ways of easing anxiety during difficult times.

1. Get outside

Now I know this seems very basic, but getting outside can instantly stop an anxiety spiral. There is countless research that shows how spending time outdoors in green spaces is good for your physical and mental health. Make spending time outside a priority and reap the benefits of less stress, better health and lower anxiety levels.

Sunlight and fresh air

We hear all the time that it’s so important to get sunlight but I don’t think people take this seriously enough. Many people have a vitamin D deficiency. This can still be the case even in the summertime. We tend to forget that humans are animals and in the 200,000 years homo sapiens has existed, only VERY recently have we lived so much of our lives indoors. Even a few generations ago, people were spending most of their waking hours working outside.

Modern-day society has put us indoors much more than we’ve ever been, and evolution can’t change our make up that quickly. I would argue that humans simply haven’t adjusted to being inside so much. Our bodies desperately need the sunlight and we need the fresh air.

Fresh air is good for our bodies and minds. Anyone that’s spent any time wearing a mask recently knows just how wonderful fresh air can be. Deep breathing outside in the fresh air can do amazing things for your body and mind.

Sleep better

Spending lots of time outside helps with so many things, one of them being a reset of our circadian rhythms. This is crucial for establishing regular sleep patterns. Personally, lack of sleep is always a major trigger for my anxiety and depression. I have to be very aware of my sleep schedule. When I’m not getting enough sleep, my anxiety greatly increases. Spending lots of time outside really helps the body settle down at night and sleep better.

Exercise

When you’re spending more time outside, you’re also likely getting more exercise. Exercise is another thing people take too lightly when it comes to mental health. I know this because I was one of those people. When I’m starting to feel like my depression and anxiety are kicking back up again, I monitor how much exercise I’m getting.

Not only is exercise good for the health of your body, but it’s critical for the health of your brain. You need the endorphins that your body produces when you exercise. Walking, running, biking, and yoga are great activities to do while you’re spending extra time outside.

Mindfulness

Another practice I’ve found helpful for my anxiety is using mindfulness or meditation while I’m outside on a walk. Anxiety can put your brain in a pattern or a cycle. In order to get out of it, you need a pattern interruption. Taking a walk and using the 5-4-3-2-1 mindfulness method is a great way to ground yourself and bring your brain back to the present moment. It’s super easy and works wonders!

Just take a deep breath in and out. Then identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and one thing you can taste. When I do this, I try to completely isolate each of those senses and remove any input from the other senses. You want to take your time with this grounding exercise and really slow down your body and brain. When you’re finished, take one more deep, cleansing breath. You’ll feel so much better!

Sit-spotting

The idea of sit-spotting is simple, but powerful: find a special place in nature and then become comfortable with just being there, still and quiet. In this place, nature let the nature around you soothe you, entertain you and seep into you. If you choose one particular place to do this repeatedly, sit-spotting gives you a personal and intimate place in nature which will soothe, comfort, and relax you instantly, as you get to know the location.

I recommend you find a place in or adjacent to a natural or semi-natural setting where you can sit and observe. Preferably, pick a place that’s close to home so you can get there easily whenever you need a mental break. Sit quietly there, observing nature around you with all of your senses. Listen for birds and other animals. Observe the colors and light. Touch the rocks and moss. Smell the fresh rain or snow. Visit your location in every season and vary the time of day (morning, noon, night) to see how your spot changes.

Check out this post for more useful information on sit spotting.

2. Eat clean

Cleaning up what you put into your body is another way to help improve your mental health. Mother Nature provides us with everything we need to nourish our bodies and make healthy new cells. Your body is always replacing your cells…why not make sure that the new cells you’re creating are healthy ones?

When I was desperately searching for answers to my own battle with depression and anxiety, I was having many odd physical symptoms in addition to the emotional ones. My psychiatrist looked at my medical charts and told me my declining physical and mental health looked similar to other patients she had with autoimmune disease.

Clean eating research

That sent me down an information-seeking rabbit hole, and I’m SO thankful it did. After doing tons of research, I changed my diet completely. Thanks to books like The Wahl’s Protocol and The Autoimmune Fix, I learned so much about how your body uses the food you eat to either make you healthy or make you sick.

Every person is different, and you’ll have to find what works for you, but I swear by the diet I’m permanently on. It has changed my life. It’s a big commitment but if you’re at the point where you’ll do anything to improve your mental health (like I was), it’s absolutely worth it.

The importance of good food

Adding large amounts of nutrient-dense foods is crucial to a properly functioning brain and nervous system. There is also a massive connection between your brain and your gut (which is also known as your second brain.) Nature can provide you with all the nutrients you need, you just have to make eating them a priority.

Do yourself a favor and start paying more attention to what you put into your body. How you feel afterward. Are there particular foods or meals that make you feel better? Or worse?

Bonus fact: Did you know that eating two or more handfuls of cashews a day, can have the same effect as Prozac? The high levels of tryptophan in cashews help to increase serotonin. Thanks, nature!

3. Supplements

In addition to honing in on your diet, you may want to consider adding some supplements to your daily self-care routine. Every person is different, but I’ve felt best when I’m taking a high quality fish oil, vitamin D3, vitamin C, and a B-complex. Fish oil supports brain health. Vitamin C supports the immune system. Vitamin D plays an important role in brain and nerve health, and mood regulation. And B vitamins help with energy levels, as well as brain and nerve functioning.

When my anxiety starts to get worse, I also add in my special anxiety-reducing tea. I add Holy basil and magnesium powder to chamomile tea. This is a great way to calm your muscles and nerves fairly quickly. I recommend Nature Calm magnesium powder to all my friends. Watch out, though. A little goes a long way with this stuff! You only need a very small amount to get the benefits.

CBD oil

The other supplement I use on a regular basis that has really been life changing for me is CBD oil. When it comes to CBD, you need to do your research. Not all CBD oils are created equally. I’ve tried various brands, types and strengths and it took quite a lot of trial and error to find the exact brand, strength, and dosage that works for me. It’s similar to a prescription medication in that way. It may take a little time to find what works for you.

I found that a small amount of CBD oil daily helps to keep my mood level, and then I take more as needed. When I know I’m going into a situation that can be a trigger for me, I take some of my oil about 20 minutes in advance. It’s been very helpful.

4. Essential oils

Speaking of oil, essential oils are another gift from nature that we can use to help ease anxiety. Aromatherapy has been used for thousands of years, dating back to ancient cultures in China, India, and Egypt. When I’m feeling stressed at home, I can often reset my body and brain by using some essential oils. This also helps my kids reset, so it’s a win-win!

At home, I use a diffuser with my oils. When I’m on-the-go, I love my lava rock jewelry. I just absorb a few drops of my favorite oil into the lava stone and I can smell it all day! Again, this is also great for my kids, too. They’ll often ask for my jewelry when we’re out in public or even riding in the car. They love it!

If you’re unfamiliar with essential oils, do some research. Different oils will have a different effect. Some oils can boost your mood and energy, while others can calm you down and help you sleep! You can change the oils to match what you need. Two of my favorite oils that help me calm down are lavender oil and a blend called Balance.

5. Plants

You may be seeing a recurring theme here. Not only can we benefit from plants by adding more of them to our diets and using plant oils, but we can also benefit from just surrounding ourselves with plants! Did you know that just having plants in your home can improve your mental health, improve your air quality, help you sleep better, boost your immune system and increase your productivity?! Amazing, right?

Gardening is another activity that can improve your mental health and help ease anxiety. You’ll get fresh air and sunlight, exercise, and the right kind of mental stimulation. There are two main modes of attention: focused attention and fascination. Focused attention is the kind you use at work, and too much of it can lead to stress. Fascination is the kind you use in hobbies and can help reduce anxiety when we’re feeling so much stress we can’t cope.

Gardening can help ground us and help us stay in the present moment. If you’re growing foods and herbs in your garden, you can also use the produce and herbs to heal you from the inside! One activity, but double the benefits for your mental health!

6. Animals

Whether it’s a household pet or a creature you meet in the wild, animals can be a great way to reduce stress and anxiety. I’ve found that having a dog in our home greatly reduces my anxiety levels. Having a warm pet snuggled up to me helps me slow down when I need to slow down. And on the flip side, my dog helps me get moving when I’m feeling sluggish. When the dog has to go out, I have no choice but to pull myself up and go walk him. It’s wonderful because once I’m outside for even a few minutes, I start to feel better. Pets can also be a needed distraction when you’re stuck in an anxiety loop. Distraction is a great way to interrupt a pattern or cycle, and pets are great for that!

If you’re not able to have a pet in the home, you can still enjoy the same stress-reducing benefits outside in nature. I’ve found so much joy just watching the birds that visit our bird feeder each day. We’ve become used to hearing their familiar chirps and songs each morning to start the day. We love watching them visit our window. Similarly, I’ve found it so comforting to visit the large waterfowl that live in the inlet nearby. I walk one trail regularly and often see the birds in their favorite spots. It’s wonderful to sit and watch them. It’s another activity that can help you embrace the present moment and stop the cycle of worrying. I’m not going to lie… I’m that person on the trails speaking out loud to each creature along the way. I always greet them with a “Hello, friend” and thank them for visiting with me. Yes, I do also say goodbye when I move on. (You talk to wild animals too, don’t you? It’s okay. I won’t tell.)

Check out this post for more info on the benefits of raising kids around animals.

7. Water

Get in the water! I know it sounds extremely cliché to say take a bath, but TAKE A BATH. Or a shower. Or even go for a swim, if that’s an option for you. The reason we even exist is because our planet has water. The planet is mostly water. Our bodies are mostly water. And water can be extremely calming for humans. If you have kids, you may have used a nice, warm bath to calm your baby. It can work just as well for adults!

I’ll be honest, I was never a bath-taker until recently but it has been an amazing tool for me when coping with anxiety. It took a lot of work (which sounds weird, I know) but I had to practice sitting in a bath! I was so used to moving quickly from one thing to the next, that it felt very uncomfortable to just sit in a bath and relax. If this sounds like you, try starting with 5-8 minutes and then add a few minutes each time you’re in there. I found that listening to meditation music or a podcast like Affirmation Pod with Josie also helps!

Again, I know this one also sounds cliché, but drink more water. Seriously. Go get some right now. I’ll wait.

Great! Your body thanks you for that!

Your body takes in a lot of toxins every day. Not only are they unhealthy for you physically, but they’re unhealthy for your mental health. Drinking lots of water is one way you can help wash out those toxins. Water also helps your brain by preventing dehydration, which can cloud up your thinking. Your brain is about 75 percent water! And 1 in 4 adults is dehydrated right now. You need lots of water to make sure oxygen is flowing to your brain and ensure it has enough energy to produce serotonin. Dehydration can also be a trigger for panic attacks, so be absolutely sure you’re getting enough water every day.

Treating anxiety with nature

I know it seems simple. Almost too simple. But truly the most effective treatment for my own depression and anxiety has been to get back to basics. Get back to nature. Get closer to the life our bodies and minds lived for millions of years, before modern-day society changed everything.

Three weeks. Do these things for three weeks consistently, and then reassess how you feel. I think you’ll be amazed.

And if you don’t see improvements, or ever find yourself in a situation where you’re truly struggling, please ask for help. These are difficult times for everyone. You’re not alone. You can find a list of free, 24-hour helplines here. Don’t ever be afraid to pick up the phone and call.

What are your favorite nature-based ways to improve your mental health?

About the author

Chelsea is a photographer, a mother of two busy boys, and a sunshine and fresh air addict. Her family lives in Virginia Beach, and they spend as much time outdoors as they possibly can! Most of their outdoor adventures involve exploring the beach, inlets, and nature trails nearby. They love biking, hiking, paddleboarding, kayaking, building forts, and playing in the sand! During the warm months, you can find them enjoying the Chesapeake Bay almost every night until long after the sun goes down. They’re doing our best to reduce their carbon footprint and always try to leave every trail cleaner than it was when they arrived.

You can find Chelsea online in the following locations:
Instagram: @dimples.and.the.blonde
Website: dimplesandtheblonde.com
RWMC posts: Chelsea Furlong
GOOD FOR NATURE, HIKE, INFORMATION, OUTDOOR ACTIVITIES
Ways to Reconnect With Nature as a Family
- September 29, 2020
This year has tested and challenged us in more ways than we ever could have imagined. There’s been so much uncertainty, stress, and exhaustion over the last six months and that’s taken a toll on our physical and mental health. As parents, we tend to feel the effects more deeply and have experienced more unprecedented change and pressure than ever before. Today, we have a beautiful story about what happens when a mom in healthcare experiences burnout. Amber of @PlayLiveBe and her kids dive into the science of nature where they find renewal and healing. In these wild spaces, they reconnect with nature as a family, create food memories, and tap into an overflowing wellspring of life. Here’s how they’re doing it and how you can reconnect with nature as a family.

Adjusting to a new normal

This year has been so unique and challenging in ways we ever anticipated. Every day is the same and also completely different and unique. Yet, I am aware of one consistent thread woven throughout 2020…the anticipation of change. Change comes in the form of news updates, illness, and job revision. It can be a family reorganization, new budget constraints, modified educational delivery, and more. For someone like me, change can be unpredictable and unsettling.

I am every bit a Type-A planner who schedules time for “exploration and adventure”. While I appreciate spontaneity and last-minute adventures, that’s not usually the way we head out the door. However, thanks to some awesome nature research, the last decade has helped me regain my life balance. Translated, this means I can now hike without planning too far ahead.

I am also an Emergency Medicine Provider on the frontlines. While I am accustomed to the usual stress of my job, nothing could have prepared me for this year and the changes and challenges 2020’s brought with it. In fact, these last 6 months have been a blur. While the world has shut down in many ways, health care has not and we are busier than ever.

Some days I work a “normal” shift. Other days I work in a parking lot. By noon, temps on the asphalt are nearly 140°F and the gauges inside our PPE suits read 20° higher. Today, I lose 10 pounds of sweat and am thankful for a short, 8-hour shift.

I survive the initial pandemic waves on pure adrenalin, coffee, and dark chocolate. But it isn’t long before sleep deprivation and exhaustion set in…and that is when my emotional state deteriorates. My organized, well-planned life is unraveling.

The healing power of nature

Disappointment, sadness, anxiety, anger and stress begin to predominate my mental state. And then I feel nothing at all.

After weeks, why can’t I remember how to rescue myself and reach for a sense of calm?

I don’t know, but I can say this: nature’s infinite beauty calls me. The power in her waterfalls, the melody of her twilight crickets, and the hum of her honeybees. Nature’s unparalleled ability to persevere is astounding.

So I do what speaks to my soul: I reach out to the natural world and find myself embraced by her seasonal rhythms. I reconnect with nature to heal and soothe.

The moon continues to scroll through phases, wildflowers bloom on cue, fruit hangs low on the vine, and rivers flow. It is how it always has been…recurring, stunningly beautiful, and healing.

Ways to reconnect with nature and heal as a family

Now, reconnected to something greater than myself, I feel my perception of the world begin to shift. I begin to experience positive emotions in abundance: calm, peace, focus, happiness, optimism, motivation and inspiration. This is what it feels like to come alive!

Time outside is sooo good for our brain. Not surprisingly, it also improves our physical health. A staggering amount of research supports the following:
- Time spent surrounded by nature improves vitamin D levels and reduces obesity.
- It lowers cholesterol and decreases our lifelong risk of heart disease.
- Nature calms ADHD and anxiety; it alleviates depression and makes us more creative.
As a mom, we know internal journeys are rarely afforded personal space in which to grow. 😊 So, let me tell you about some of the family-friendly nature adventures that helped pull me…and all of us…back to center. Here are a few ways you can reconnect with nature as a family and help heal your spirit, minds, and bodies.

Daily interaction with green spaces

I love the Scandinavian phrase “there is no such thing as bad weather only bad clothing”. It’s an expression I quote as my kids complain of being sent outside in the rain or heat. The same phrase we say before hiking…we walk through the woods in all kinds of weather; except of course during lightning, tornadoes, and hurricanes. (10 out of 10 do NOT recommend.)

In her book, The Nature Fix, Florence Williams promotes a concept called the nature pyramid as a recommended guide for ensuring adequate doses of nature to all humankind. It is comprised of gradually increasing time in nature…and it works along a dose curve. Meaning, the more time we spend in nature the more beneficial returns we are afforded.

Williams says daily interaction with green spaces in the form of a park bench or water fountain “help us destress, find focus and lighten our mental fatigue.” This has been our daily routine for the last 7 years: breakfast followed by outside free play. It is during this time when my kids make mud pies, dig trenches and collect acorns. This is so beneficial but according to the nature dose curve, we can do better.

The next level of the pyramid is similar to the Finnish model of weekly, hour-long outings in quieter spaces. This is when we visit a regional park with a natural water source. We pack lunch, sit by the river and enjoy time away from responsibility. By frequenting the same natural space we are able to observe seasonal rhythms in the plants and animals where we play.

Moving further up the nature pyramid we find monthly excursions to natural areas, time here is measured in hours. Scientists who study interactions between our immune system and forest immersions like this are completely inundated by positive research. The results are astounding and cannot be replicated by streaming a babbling brook on your big screen TV.

Hike near water

At the very top of Williams’ research-based nature pyramid are the rare but essential multi-day bursts of wildness we need once a year. Intense bursts of immersion in nature, near a natural water source, will “rearrange our very core, catalyze our hopes and dreams, fill us with awe and offer reassurance of our place in the universe.”

This is our brain on nature and it’s breathtakingly amazing.

As scientists quantify nature’s effects on our mood, well-being, and ability to think we are reminded of the numerous aspects of life a hefty dose of nature can help. These include memory, planning, ability to create, daydream, and focus.

It is no surprise that my self-prescribed intense nature therapy is transformational to my outlook on life. I have been pulled to a happier, healthier, more content mental space after spending time outdoors.

Of all the places my family wanders, acorn collecting and backyard mud pits are the most common. However, hikes near water remain our favorite! Hiking is so incredibly beneficial to your physical and mental well-being. It’s the perfect way to immerse yourself in your environment and reconnect with nature. Add some water, whether it’s a babbling brook, a little pond, a beautiful lake or a river and it elevates the experience for you and the kids.

Slippery rocks and uneven surfaces provide massive stimuli to a growing brain while the sound of running water soothes us all. Throwing rocks is a blast for the kids and can provide endless fun. Plants and animals that live in and near the water add to the excitement and provide opportunities to learn.

Connect outside with food

Some of my most compelling childhood memories exist at the intersection of food and emotion. These moments of consciousness are packed with incredible detail. Each given $1 a week, my brother and I bought chocolate coins and bubblegum cigars; very rarely, we saved the money. Sometimes we were able to snag our favorite treats…those sold in frozen form.

My memory of the Pink Panther ice cream is inexplicably linked to grass-stained feet and mosquito-bitten legs. We chased the unforgettable sound of an ice cream truck, muddy arms waving enthusiastically over our heads, a wrinkled dollar bill clutched in our fist.

That incredibly delicious frozen bar tasted more like cough syrup than cherry, but it was all I ever wanted. Round ears set atop a light pink face with not one, BUT TWO gumball eyes. I tried in vain to make that purchase last all night; I even licked the drips running down my arm.

This is the junction of food and emotion; it is what scientists refer to as “the strongest associative memories you can make”. These food memories are not just an illustration of intersectionality they represent a critical juncture that invokes powerful memories of lived experience.

It is my hope that some of our outdoor family adventures will converge with our time in the kitchen to create some of the most intense memories my children’s subconscious will ever establish. One way we help our kids understand seasonality is with a backyard garden. Growing your own food in an incredibly powerful way to reconnect with nature.

Though small, we care for this space with great responsibility. We tend the soil, plant the seeds and all the tiny sprouts then we wait with great anticipation for harvest to begin. We reconnect with nature through growing a garden and caring for the earth. It is here we find that kids are more willing to try new fruits and veggies if they have established a connection before it lands on their plate.

We watch cucumber plants unfurl their vines and attach tendrils for support. We celebrate the first yellow flower and pollinator arrival. Because of this connection, my kids now love cucumbers in all shapes and forms…munching them fresh off the vine, as an acidic pickle or sprinkled with sea salt and eaten as a snack.

Our nature walks remind us that the first honeysuckle drenched breeze of early summer means blackberry vines are flowering too. It won’t be long before we will walk, buckets in hand, along a path covered in wild berries. We taste as we go and learn to look for ripe fruit that has turned from tart red to sweet purple.

Through berry stuffed mouths I hear my Little People ask: “Mama, can we make kid-sized pies with some of these?”

Yes, we certainly can! Back in the kitchen, we work together. As flour and butter combine, somehow ingredients find themselves everywhere. How does that even happen?! Again, we taste as we go and talk about the importance of keeping this dough cold…heat from the oven hits ice-cold pockets of butter and creates steam.

This is the science that magically creates flaky layers in our pie crust. Before long we pull delectable little pockets of summertime goodness out of the oven. Handpicked blackberries tucked inside crisp little shells. These hand pies practically dance on the pan…glittered with demerara sugar you might start dancing too!

Perhaps one day when my kids are fully grown they will pick fresh berries alongside honeysuckle flowers, bite into a crisp pastry shell, taste blueberry cheesecake or drink sumac-ade and acquire some serious gastronomic déjà vu.

Remember your why

It’s easy to feel overwhelmed as the world gets busy again. In those weeks where I existed mainly in the blue, the pressure was mounting and I had to withdraw from nonessential tasks. What started as an innocent attempt to learn from groups with great ideas quickly became something larger than myself.

I was no longer forming my own thoughts so I hit pause and removed social media platforms from my phone. During my social media fast, I worked on listening to myself think and on cultivating real relationships. What a wild thought!

These incredible people supported me, held me accountable, felt my loss, and celebrated victories. Rather than stare at a screen, I strengthened bonds with my family. We immersed ourselves in nature, became allies with the land and the food it provides.

We visited farmers’ markets, walked in rivers, danced in the rain, enjoyed an isolated beach, picked tomatoes, read tons of books and we played. Golly jeepers, we played; never before has fun been so important. We reconnected to nature and the physical beautiful world around us. The best part…I began to feel again.

Throughout this time of reflection, I was able to sort through my emotions and remember my why, my raison d’être, my reason for existence.

As it turns out my heart was there all along; but as I increased the noise in my life I lost touch with her voice.

I returned to the world of social media, not surprisingly my first action was to delete anything toxic: people, groups, organizations. I even deleted entire social platforms. But I added so much more.

The people, food, locations and ideas on my feed are more colorful now than ever before. I follow more National Parks and organizations committed to preserving these incredible spaces. I follow mamas who are getting it right: those who share real stories…real images…demonstrate life balance…and immerse their families in nature.

Importantly, I share an authentic version of myself.

All of these changes have given me a new way to reconnect with nature in a way that feels genuine and refreshing.

The beginning of a new opportunity

Just as the moon moves across the sky in phases, so too was this walk with emotions in my life. Tonight is a New Moon; a dark sky, perhaps symbolic of the season from which I just emerged.

But this is a sky filled with incredible promise. Tonight will be dark but the stars will shine brightly in celebration of a full moon to come. My family and I have been given a new beginning; an opportunity to reimagine the framework of our life. A chance to reconnect with nature in new ways and fully appreciate and understand the significance of the world around us.

The future will have uncertainties but one thing is sure: we will remain connected to nature and each other. These wild spaces and the food memories it provides deliver energy to our soul; for that wellspring of life, we are incredibly thankful.

These are the elements that sustain us, maintain our focus, and fill our hearts with contentment.

So now the real questions…

How are YOU doing this year?
Are you and your family reconnecting with nature?
How can we help?

About the author

Amber is a seeker of moments and a dream chaser. She is a lover of wild spaces, good food, red wine, and dark chocolate. She worldschools her two kids (2^nd and K), volunteers a bit too much, and is an Emergency Medicine Provider working with the Southeast Region’s largest COVID-19 response team. For more real-life adventures you can follow Amber and her family on Instagram @PlayLiveBe or check out their website at http://www.playlivebe.com.