mental health

  • FAVORITE GEAR, INFORMATION, PARENTING

    Growing Healthy Habits Outdoors

    Have you ever dreamed of weaving your love of the outdoors into the fabric of your family’s well-being? Nurturing healthy habits goes far beyond exercise, which is often our first thought when it comes to well-being. For me, healthy habits revolve around fostering a vibrant connection with nature, igniting a love for movement, and nourishing our bodies with the fuel for adventure (and wholesome foods!).

    As a former naturopath and now outdoor parenting writer, I can’t wait to help you and your family grow some healthy habits. From snacks for picnics to practicing mindfulness games on hikes, in this article, you’ll find practical tips and helpful strategies to weave health into your outdoor adventures. I’ll even share my personal “toolkit” of natural remedies and stress-busting methods that help me stay grounded and strong. Together, we’re embracing how the outdoors can be a magical recipe for raising happy, healthy families. 

    healthy habits for outdoorsy moms

    Healthy habits of outdoorsy parents

    Adventuring with your kids offers a myriad of opportunities for creating lasting memories and fostering bonds. For parents, these adventures present an opportunity to demonstrate and teach kids about the importance of health and well-being. The concept of growing healthy habits is a deliberate and mindful approach to instilling values that will shape the foundation of a resilient and thriving family.

    Adventure is more than just a physical endeavor; it’s a holistic experience that engages the mind, body, and spirit. When moms prioritize health during their adventures, they not only set an example for their children but also create an environment where wellness becomes an integral part of the family’s identity.

    Healthy habits contribute to the physical vitality of the family. They also lay the groundwork for emotional resilience and mental well-being. By intertwining health-conscious choices into their adventures, moms can create a positive and empowering narrative that teaches kids not just how to navigate the great outdoors but also how to navigate life with a resilient and health-focused mindset.

    Growing healthy habits 

    Let’s clear the air before we dive in — “growing healthy habits” has nothing to do with weight loss. That’s not what this article is about. Here, we are all about cultivating body positivity and setting a confident example for those little ones who watch and model their viewpoint of themselves on us as parents. We’re not focusing on weight. Instead, we’re emphasizing the importance of nourishing our bodies with delicious, nutrient-dense, slow-release energy foods. These help give us the right conditions in which to thrive.

    Parenting is exhausting, stressful, and sometimes feels designed to wear our bodies and spirits down. But, knowing tricks that can fuel your energy and help ease the stresses of daily parenting while maintaining a positive life outlook and keeping our cups flowing…that’s where the magic happens. Growing healthy habits is about building resilience for ourselves, empowering our minds and bodies, and fostering a joyful environment for our families. These are habits worth celebrating.

    healthy habits for outdoorsy moms

    Fueling tiny adventurers  

    Last week, my four-year-old was riding his bike in our yard, and he asked to go on a quick adventure. I didn’t think too much of it and said, “Sure!” I threw a lead on the dog and popped a water bottle and some snacks into a backpack while he attempted to churn up every part of our gravel driveway with his skids.

    We went across the street into a nature reserve. I fully expected to cover no more than a mile at most, maybe hang out in the reserve for a snack before heading home. What followed was an epic 8-kilometre (5-mile) trek with the dog and I jogging behind my energetic wild-child, who would stop every 10 minutes and ask for a morsel before he kept going.

    Every tiny adventure with your child has the potential to turn big. With kids, everything is a possibility, and our outings sometimes turn out very different than the one I imagined in my head. It’s taken me years of things not going as expected for me to finally realize I needed to plan for the unexpected. And part of that was figuring out the best snacks to give my kids on adventures to keep them properly fueled and hydrated.

    I wanted slow-release energy, high-calorie, easy-to-eat, tasty snacks. Easier said than done, right? Kids can be picky. And the snacks kids like best aren’t usually the healthiest options. However, I’ve experimented quite a bit, and here are a couple of our favorites that aren’t just the old classic trail mix. These snacks, paired with fruit and veggies, will aid any little adventurer on their quests, no matter how long the expedition ends up being!dinosaur dates - outdoor snack for kids

    Date dinosaurs

    Who says you can’t play with food?! Make a shallow cut along the top of the pitted Medjool date. Slip in a “ridge” of pumpkin seeds. Then, use a metal skewer to poke two holes for eyes and insert either slivered almonds, sunflower seeds, or currants. You could go a little further with these and include a nose or feet. These are a big hit with my kids.

    One big benefit of this snack is that they keep really well in an airtight container. This means you can make enough for the entire week ahead of time. This fun snack tastes great, is high in fibre from the dates and protein from the pumpkin seeds and is totally unprocessed. So, you’re getting the most nutrients possible from the ingredients.

    cheat's scrolls - outdoor snacks for kids

    Cheat’s scrolls

    Cheat’s Scrolls are really just a variation on the sandwich, but my kids are all about making food fun. There’s also something to be said for one-bite pieces, for the kids to be able to grab one, throw it in their mouth, and have both hands free for their handlebars.

    Start by getting either whole-meal or rye bread and flatten each slice with a rolling pin (tip: cutting off the crusts will make them roll easier, but optional). Then, pick a spread. I tend to go with nut butters for increased protein, but there are many options. Another favourite is hummus or pesto.

    Roll up the bread, slice into 4 pieces and that’s it!. Quick to make, good quality carbohydrates and a relatively slow energy-release rather than a quick blood sugar spike.

    picnic sushi balls - outdoor snack for kids

    Picnic sushi balls

    My kids love sushi nights, however with my youngest especially, there’s a bit of a struggle to eat sushi without getting it everywhere. The outer seaweed gets a bit chewy, and it’s not feasible to make it too far in advance as it can go dry quite quickly.

    I found these sushi balls online and have found them to be a great picnic addition – easy for little hands to make and eat, while also keeping well for 2-3 days in the fridge. We usually put tuna in the middle of ours and wrap them up nice and tight. Once they’re dipped in seaweed flakes, this light meal tastes just like the real thing. 

    Coconut water smoothie

    We all know hydration is super important when we are actively enjoying the outdoors. Did you know coconut water is high in electrolytes and aids healthy hydration? If you’re wanting something a little bit extra for your next picnic, why not consider a coconut water smoothie?

    You don’t even need a recipe. Just grab your food processor, pop in a handful of frozen berries or banana, a cup of coconut water and any extras of your choice, like other fresh fruits, honey, milk or milk alternatives, chia seeds or psyllium powder for a fibre boost. You can use a thermos to transport it to the picnic spot for a refreshing, healthy, delicious drink.

    mindfulness while hiking with kids

    Mindfulness while hiking 

    I’ve always found the layers to hiking with kids incredibly interesting. From a simplistic viewpoint (and possibly from the child’s perspective), hiking is just walking. That’s it. But, that’s also the beauty of it. Merely taking a walk with your child is an opportunity to engage in the present moment, fostering a sense of mindfulness that can have profound effects on both you and your kid.

    What’s great about hiking is its simplicity. It’s a walk through the natural world with your child. And once you strip away the external stimulus that kids are often around (such as technology, playground equipment or structured activities), you’re left with their undiluted personalities.

    I’ve had some of the most powerful conversations with my kids while hiking with them. When all that’s asked of us is to put one foot in front of the other and be present in the moment (which is essentially mindfulness), deep connection can be found.

    Studies have shown that practicing mindfulness can enhance emotional regulation and self-compassion, ultimately leading to a greater sense of peace and well-being. It’s about savoring the simplicity of the journey, appreciating the vibrant hues of the surroundings, and relishing the joyous laughter that echoes through the trail.

    It can be fun to keep these couple of activities in the back of your mind for your next hike to get kids fully immersed in their surroundings, aware of where they are and what they are doing.

    ground exercise for kids - mindfulness while hiking

    5-4-3-2-1 grounding technique 

    Grounding is a very simple technique that is also often used to stop anxiety in its tracks. However, you don’t need to be in an anxious state to still benefit. When hiking, we use it to centre a child and focus on their surroundings, encouraging mindfulness without them even realizing that’s what’s happening.

    Start by asking your child(ren) to name 5 things they can see, 4 things they can touch around them, 3 things they can hear, 2 things they can smell, and 1 thing they can taste.

    It often helps the child to participate if the care-giver goes first, it doesn’t matter if there are double ups of kids picking the same things. It’s about every thought being in the present moment and taking the time to really absorb and process your surroundings.

    blind hiking mindfulness exercise

    Hiking blind

    Another simple mindfulness game to play is Hiking Blind. This is a trust-building activity that helps kids focus on their surroundings. Pick one person to slowly lead, then join hands in a chain. You can use a blindfold, or everyone can just close their eyes. Obviously, this wouldn’t be done on terrain that is too uneven but it will work on straightforward trails.

    Make sure it’s not always the adults leading. Kids want to be leaders too! The purpose of this exercise is to again focus the brain on what is going on in that moment. Being blindfolded and led on the trail for a short while increases the use of their other senses. It takes concentration on the feel of the person in front of you and the ground under your feet to be able to move forward.

    favorite herbal teas to make on the hiking trail

    Mum’s well-being toolkit

    No matter how much fun we have adventuring with our intrepid offspring, there will always be elements of parenting that can be stressful. It comes with the territory. If you’re reading this, you probably already identify as “outdoorsy” and feel that purely being outside can promote a healthy mindset in yourself. And you’re right! However, there are additional things you could add to your healthy habits menu to increase what you get out of nature.

    Herbal teas

    I almost always carry my portable gas stove on walks. Even small walks, picnics, sometimes in a playground. Less so during a hot summer, but every other time of year I live by it and my kids have come to expect me to pull it out on any adventure or outing.

    My favorite thing to make with it is herbal tea. The kids will usually drink a chai tea or a hot chocolate. I tend to stick to herbal teas for their extra benefits. Here are some of my favourites:

    • Green tea: Has one of the highest concentrations of antioxidants of any tea, plus being good for your cardiovascular health and concentration.
    • Rooibos: I think I’m slightly addicted to this herbal African red bush tea, pronounced roy-bos. It is naturally uncaffeinated and has a smooth, naturally sweet taste with earthy undertones.
    • Lemon balm: A beautiful tea that’s not sour like the name might make you think. Lemon balm tea was even used in the Middle Ages to reduce stress, promote sleep and ease stomach discomforts.
    • Chamomile: I do find this tea a bit divisive, people either love or hate the unique floral flavour. However, it is one of the best known teas for calming the mind and the digestive system.

    healthy habits for outdoor moms and parents

    Magnesium, the great all-rounder

    Some common complaints often go hand-in-hand with parenting: tiredness, body aches, trouble sleeping, feeling stressed or anxious. Magnesium can help with all of these symptoms. Magnesium plays a role in regulating your nervous system, which can help you maintain calm in moments of chaos. It supports restful sleep, can relieve headaches through its muscle relaxant properties, and can even provide more energy through energy production.

    I keep a magnesium powder in my pantry and add it to my bircher muesli or breakfast smoothies. It’s also an easy one to take camping and reap the benefits of a better night’s sleep in the tent!

    *As a side note, please make sure you consult with your doctor before taking any new supplements, especially if you are already on medications or have any underlying conditions.

    nature and outdoor journaling for moms

    Outdoor journaling 

    The simple act of journaling is an incredibly therapeutic and empowering practice for moms. A journal is a place where moms can reflect on their experiences, articulate emotions, document their adventures, note their gratitude, process failures, and celebrate victories.

    Through the simple act of putting pen to paper, moms can gain clarity on their thoughts. This fosters self-awareness, aids in stress management, and cultivates a deeper connection with one’s own feelings and aspirations. Journaling serves as a compassionate companion on the path to personal growth, allowing moms to navigate the challenges of parenthood while fostering a sense of resilience and self-care.

    I often carry a notebook in my day-pack and encourage my kids (of writing age) to have one in theirs, too. When we stop somewhere on a trail, at the beach, or while exploring a national park, I will sometimes sit and use their distracted time to write about my day/week (often while enjoying a cup of herbal tea).

    This is also a great habit to role model to kids and have them take part if they are interested. Not only can it help with their emotional regulation, it also allows them to get in a bit of writing practice. 

    For more on this topic, check out our full post on how to get started nature journaling with kids.

    Growing green habits

    These activities, tips, and snacks are just the tip of the iceberg when it comes to growing healthy habits outdoors and maximising your well-being. Even staring into a campfire, enjoying green spaces or spending time near water have all been linked to positive effects on our health. So if you’re getting outside, you’re doing something right!

    Which tip listed here do you think you’ll try first? 

    About the author

    Jacqui and her two intrepid kids call that little island on the bottom of Australia home. Most people know it as Tasmania, but in the indigenous language of palawa kani, it is known as lutriwita, and it is a stunning place to live and explore. In a way, Jacqui lets the local landscapes be her co-parent, having realized early on in her parenting journey that the kids are happiest when they’re outside. Jacqui has a background in natural health, but these days she’s hung up that hat to parent full-time while the kids are still young. You can usually find them at a beach, rock-hopping, hiking, camping, jumping into rivers, or sipping chai teas while the sun rises. Among friends, Jacqui is known for never going anywhere without a Jetboil, telling long stories, having her head in a book, and whisking the kids away on ambitious adventures.

    You can find more from Jacqui online in the following locations:
    Instagram: @tiny.adventures.often
    RWMC posts: Jacqui Hazell

  • GOOD FOR NATURE, INFORMATION, OUTDOOR ACTIVITIES

    Grounding with Kids – The Benefits of Earthing for Kids

    Children today are more stressed and anxious than ever. With all the changes, conflicts, and uncertainty in the world right now, taking care of our kids’ mental health should be on the top of our priority list. One of the easiest ways to help calm anxiety (in both kids and adults) is by spending time outside in nature. The healing power of nature is immense and the benefits of the outdoors are incredible for physical and mental health. Today, Tiffany Griffin (Texas homeschooling mom and photographer) is here to discuss one easy way to help kids connect to the earth with grounding. She explains what grounding is, what the benefits are, and ways your kids can recharge and reap the benefits of mother nature. 

    What is Grounding? And how to practice grounding with kids.

    Connecting with nature

    Do you know that feeling when looking at a beautiful mountain ridge? Or the way your mind eases when you hear the soft rippling flow of stream? That is Mother Nature doing her best work. Just the experience of being in and surrounded by nature is healing. Research has shown (and mental health professionals agree) that spending time in green (and blue) spaces is good for the mind, body, and soul. 

    Now, imagine what that would do for you and your children if you were to physically connect yourself to the earth outside of your visual experience. Instead of just being in nature, you’re touching it as a full sensory experience. That’s what grounding (earthing) is all about. 

    The ground we walk on is full of positively charged ions, just waiting to realign your electrical energy. The Earth is like a gigantic battery that contains a natural, subtle electrical charge. Our entire world is beautifully electrical, and we are electrical beings made of atoms living amongst a plethora of other electrical beings! Everything on this planet is made of atoms, meaning everything has a positive, negative, or neutral charge. For safety and stability, almost everything in the electrical world is connected to the earth and its charge.

    Unfortunately, when your body’s overall charge is off, chemical reactions happen that shouldn’t. We are – in short, a variety of chemical reactions. Think of yourself as a LONG-lasting battery. You can keep going, but you NEED a recharge every now and then. Mother Nature has the ultimate remedy for you when you’re feeling off or need recharging. Enter – grounding.

    For additional information on electrical charges and free radicals, check out this post from The Earthing Institute. 

    Photo credit: @kristcx 

    What is grounding?

    When your body is in direct contact with the earth, without any disruption, like shoes or carpet – that is grounding. Earthing is the intentional practice of allowing your bare skin to be in contact with the earth. Earthing happens when you walk on the ground with bare feet, touch a tree, or lie in the grass. 

    The act of grounding (also called earthing) is a therapeutic technique that involves doing activities that “ground” or electrically reconnect you to the earth. This means that when you physically touch the ground, electrical charges are transferred from the earth to you, positively affecting your body. The energy from the earth nurtures and balances your body at the deepest levels, decreasing inflammation, pain, stress, and fatigue. 

    This is true for children as well! Children can practice earthing by just touching the earth as much as possible. Building sand castles, making tree forts, helping in the garden, swimming in the lake or ocean are all ways kids can be exposed to the earth’s healing energy. Sitting or walking on the concrete is another way to connect to the ground as concrete is moist and conductive. The more extensive and longer periods of time children spend touching the earth, the greater the benefits, which in turn encourages self-regulation and releases negative feelings. 

    In simple terms – go outside, take your shoes off, and make direct contact! It’s good for you and the best way to “ground.”

    Grounding with kids

    Benefits of grounding for kids

    People all over the world in diverse cultures have talked about the benefits of grounding (earthing) and how to improve their health and well-being from being barefoot on the earth for thousands of years. Although this may seem new to some, it is really prevalent in other cultures and has been around for centuries.

    When you are grounded to the earth, you feel centered, strong, solid, balanced, stable, less tense, and less stressed. Grounding has been shown to reduce inflammation, improve emotional regulation, and decrease pain. It’s been connected with improving heart rate, stress levels, sleep, healing, and immunity. 

    While grounding does wonders for an adult, imagine how important this practice is for our generation of children? These days, just the act of relying on the earth for any form of healing feels like an act of rebellion. If you’re reading this and thinking it’s way too “woo woo” and granola for you, you’re not alone! It does sound a bit crazy. But trust me and hear me out.

    the benefits of grounding (earthing) for kidsPhoto credit: @roaminggonzalez

    Connection to the earth

    Far fewer things can provide to our mind, body, and soul what mother nature can in her raw form. We know just being outside is good for us – it provides us with vitamin D, which triggers an anti-microbial response. It helps us relax, makes us more creative, and decreases stress levels. 

    Connecting physically with the Earth takes that a step farther, providing even more amazing benefits. Allowing your children to be exposed to dirt exposes them to a variety of bacteria and microorganisms that boost the immune system, reduce allergies, and works as an all-natural anti-depressant and stress management. Earthing helps you to sleep better, lessens anxiety and depression, helps your body heal, reduces inflammation and blood pressure, relieves muscle and joint pain, increases energy while promoting calmness, and enhances overall health.

    Not only is grounding/earthing beneficial, but it is also crucial for raising healthy and mentally strong children. How amazing is it that we can turn an entire day around by just placing our feet on the earth!?

    grounding with kids - ideas and benefits

    Grounding ideas for kids

    Incorporating earthing into your child’s routine can be a delightful and enriching experience. Now that you know why grounding is so important and what it can do for you, here are a few ways you can experience the benefits of grounding and earthing with your children. Here are some practical and creative grounding exercises, grounding activities and grounding techniques to help your kids connect with the Earth and reap the benefits of grounding:

    1. Barefoot nature walk

    The easiest way to experience grounding is to get outside barefoot! Our feet have a high amount of nerve endings which are needed for electron transfer to occur. You could spend as little as 10 minutes outside and see some benefits. Take your shoes and socks off and place your feet directly on the ground. Walk together barefoot outside on dry or wet grass and/or dirt! Even concrete or brick is a conductor and can transfer energy and electrons.

    Hold hands with your child, take a moment from the real world and just enjoy the conversation! Ask them to pay attention to the feeling of different surfaces under their feet – the softness of grass, the roughness of a dirt path, the cool, uneven surface of pebbles, etc. This sensory exploration can be a great learning experience. This is a wonderful way to connect with your child (and the earth) and a great stress relief for you both. Mud is even better – embrace the mess! Tap into your inner child and just DO IT!  

    improve kids mental health with nature and grounding

    2. Hug a tree

    Show Mother Nature some love by hugging your favorite tree (any tree will do!). Firm pressure is an excellent way for kids to feel more stable and grounded. Lots of therapies have kids hug themselves, but hugging a tree works great for this, as it gives kids the pressure they crave, combined with the connection to nature.

    Feel the texture and smell the bark. Put your cheek on the tree and take it all in! Give it a big hard squeeze and feel the pressure points and all the contact. Hugging a tree can increase your levels of the hormone oxytocin. This hormone is responsible for feeling calm and emotional bonding.

    grounding ideas and ways to reconnect with the earth for kids

    3. Feet in the sand or submerge in water

    If you’re lucky enough to live near the beach or body of water – enjoy it! Wet sand is the best conductor of energy from the earth. Ever wonder why the coasts always have some major vibes…Mother Nature knows what she’s doing!

    The Blue Mind theory, popularized by marine biologist and neuroscientist Wallace J. Nichols, Ph.D., is the mildly meditative state people fall into when they are near, in, under, or on water. This theory posits that spending time near or around water (be it oceans, lakes, or rivers), triggers a neurological and psychological response that promotes relaxation, reduces stress, and enhances overall well-being. By immersing ourselves in the sights and sounds of blue spaces, we tap into a deep-seated connection with water that calms our mental state, encourages creativity, inspires reflection, and fosters a sense of interconnectedness with the natural world. 

    (Be sure to read our full post on the benefits of spending time in Blue Spaces.)

    Some grounding advocates believe that water may be used to ground in the same way the physical earth is used for grounding. They suggest simply wading in a clear lake, walking through a creek, or swimming in the ocean as a way to ground yourself. As always, be sure to stay safe when swimming, especially in murky or deep waters, supervise children, and use flotation devices. 

    healing powers of nature in kids

    4. Sit spot

    The idea of sit spotting is simple: find a special place in nature and then become comfortable with just being there, still and quiet. In this place, nature will surround you, soothe you, entertain you, and seep into you. Sit spotting gives you a personal and intimate place in nature which will soothe, comfort and relax you, as you get to know the location.

    Your special place could be anywhere outside – at a local park or even in your back yard. Visit that place together often with your kids and talk about the world around you and how things have changed since your last visit. Sitting on a blanket is fine, but on the bare ground is best. Take your shoes off and explore.

    You will notice quickly that our world is MUCH bigger than it seems. Talk about the plants, trees, animals, and bugs around you! Talk about the way your body feels in the present moment (and does it change as you sit there?). Incorporate a breathing exercise into your sit spot by doing some deep breathing and taking in your surroundings. This is especially helpful for children with sensory difficulties.  This is also my favorite grounding activity for those hard days when the world feels extra heavy. If your child having an off day, take them to a “sit spot!” 

    gardening is a great way for kids to practice grounding (earthing)Photo credit: @kristcx

    5. Gardening 

    Gardening provides an opportunity for children to practice of earthing while engaging in a hands-on learning experience. As kids dig their hands into the soil, they connect with the earth physically and develop a deeper understanding of the natural world around them.

    Gardening allows children to witness firsthand the magic of plant growth, from seed to harvest, instilling in them a sense of wonder and appreciation for the interconnectedness of all living things. Moreover, as they interact with various plants and insects in the garden, children learn valuable lessons about biodiversity, ecosystem dynamics, and the importance of respecting and nurturing the environment.

    By tending a garden, kids learn responsibility, patience, and perseverance as they observe the gradual progress of their plants and take on tasks like watering, weeding, and harvesting. Gardening also encourages creativity and problem-solving skills. Gardening is a great tool that helps kids develop a sense of pride and accomplishment in contributing to the creation of a beautiful and thriving garden space while deepening their connection to the earth and all its wonders.

    For more information on this topic, be sure to check out our Ultimate Guide to Gardening with Kids. 

    Photo credit: @wendycoxphotography

    6. 5-4-3-2-1 game

    While different strategies work for different kids, this grounding exercise is super simple and can be done by kids of all ages, nearly anywhere. All they need to do is pay attention to their senses and the environment around them. The 5-4-3-2-1 grounding technique is effective because it helps children focus on something tangible using their senses. It helps the mind focus, slowing down any racing thoughts or strong emotions that may be contributing to feelings of anxiety. 

    Here’s how to do it. When you’re outside in nature, have your child identify the following:

    • five things they can see
    • four things they can hear
    • three things they can smell
    • two things they can touch,
    • one thing they can taste

    benefits of grounding with kids

    Battling the excuses

    Weather (hot and cold), and hazardous or unsanitary surfaces keep many people from grounding and experiencing the power of being barefoot outside. Let’s get over those excuses and how to overcome them. Here’s some practical information on how to handle each of these excuses so that you can get outside and experience the benefits of grounding. 

    Weather

    I know many parents who will use the weather as an excuse not to ground themselves. And weather conditions such as extreme heat or cold can present challenges for children to play outside barefoot. However, with proper preparation and awareness, mitigating these concerns and enjoying outdoor barefoot play is possible.

    During the summer months children often have more opportunity to practice earthing or grounding as they spend a greater amount of time outside barefoot. During hot weather, we schedule outdoor playtime during cooler parts of the day, such as early mornings or evenings, to avoid the peak heat hours. Additionally, we seek shaded areas, wet areas (such as creeks), or grassy spots, which tend to be cooler than pavement or concrete surfaces. Stay vigilant for signs of discomfort or overheating, and encourage your children to stay hydrated by drinking plenty of water (popsicles also help).

    On the other hand, during cold weather, time outside barefoot should be closely monitored by parents. Don’t worry, we’re not asking you to play outside in the snow barefoot! But, if it’s reasonable outside, then wearing warm layers will help protect against chilly temperatures, while still allowing for some barefoot exploration. Emphasize the importance of monitoring children for signs of discomfort or frostbite and encouraging regular breaks indoors to warm up. 

    earthing for kidsPhoto credit: @roaminggonzalez

    Unsafe surfaces

    Lots of parents I know often express concerns about hazardous or unsanitary surface conditions when it comes to letting their kids play outside barefoot. Many parents are worried about their child stepping on broken glass at the park, or sharp rocks in the creek. Some parents are just opposed to their kids feet getting muddy, dirty, and “gross.” 

    However, while it’s essential to be mindful of potential risks, it’s also crucial to recognize the benefits of grounding for children’s well-being. Scout out safe areas for barefoot play. Look for grassy patches, sandy beaches, or well-maintained playgrounds where the risk of injury or exposure to harmful substances is minimized. Encourage you kids to ground in your own backyard.

    Regularly check your child’s feet for any signs of injury or infection. If your child has a cut or open wound on their foot, it’s best to avoid earthing until it heals to prevent any risk of infection. Some children may have allergies to certain plants or grasses, so observe your child for any allergic reactions during their first few earthing experiences. Always supervise younger children during earthing activities. This not only ensures their physical safety but also allows you to guide and educate them about the process and its benefits.

    Additionally, encourage children to inspect their surroundings and avoid areas with broken glass, sharp objects, or animal waste. Teaching them to be aware of their environment fosters a sense of responsibility and helps them make informed decisions about where to play barefoot safely.

    By taking these precautions, earthing can be a safe, enjoyable, and beneficial activity for children. Remember, earthing is supposed to enhance our children’s well-being, so safety should always be the primary concern.

      how to overcome nature deficit disorder with groundingPhoto credit: @motherhenshomestead 

    Overcoming Nature Deficit Disorder

    There is much to say about kids spending too much time indoors. This issue has become so extreme that the crisis has a name: Nature deficit disorder. Many studies have shown that kids who play outside are smarter, happier, more attentive, and less stressed or anxious than kids who spend more time indoors. Regular exposure to the outdoors and frequent – even daily – grounding can provide you and your child with multiple benefits and create some quality time to slow down and enjoy some “be here now” quality time with each other lowering stress levels and creating a tighter bond!

    Mother Nature has always had a beautiful way of calming the mind if you let her.  Nature is all around us and offers more benefits than we can ever imagine. Spending time in nature is free and gives back so much. Sometimes, on the days that feel exceptionally hard (and in these crazy times it might be more days than not) the answer to some of our problems lie right under our feet.

    Photo credit: @meghavlaarphoto

    Grounding (earthing) with kids

    Grounding with kids through activities like barefoot nature walks, tree-hugging, sit spotting, and gardening offers simple yet profound ways to connect with the healing power of nature. As we’ve explored, spending time outdoors allows children to recharge their spirits, calm anxiety, and foster a deeper appreciation for the natural world. Whether it’s feeling the earth beneath their feet, getting their hands dirty in the soil, or simply immersing themselves in the sights and sounds of nature, the benefits of outdoor experiences are unparalleled for both physical and mental well-being.

    By understanding the concept of grounding and embracing opportunities for outdoor play and exploration, parents can provide their children with invaluable opportunities to thrive. Not only do these activities promote physical health and development, but they also nurture a sense of wonder, curiosity, and connection to the world around them. So, let’s encourage our kids to kick off their shoes, dig in the dirt, and bask in the beauty of nature. Together, let’s reap the incredible benefits that Mother Nature has to offer, and cultivate a lifelong love and respect for the earth and all its wonders.

    About the author

    Tiffany is a Texas homeschooling Mama of three earthside children, one baby girl that travels among the stars and a brand new bouncing baby boy. She is a vintage obsessed, wicker collecting, tree-loving photographer, creator, painter, writer and loves to document her children’s childhood and is passionate about sharing her take on motherhood, raising children outside of the “norm” and in nature. Tiffany’s passionate about kids’ mental health, social justice, and taking care of the planet.

    You can find more from Tiffany in the following locations:
    Instagram: @dear.wildlings
    RWMC posts: Tiffany Griffin

  • OUTDOOR ACTIVITIES, PARENTING, TEENS

    Teen Mental Health and Nature

    In today’s fast-paced, socially distant, yet hyperconnected world, the mental well-being of teenagers is facing an alarming crisis. The prevalence of anxiety, stress, and other mental health challenges among adolescents has reached unprecedented levels, casting a dark shadow over their formative years. As parents, it can be scary to consider the statistics, but it’s also imperative that we delve into the depths of this issue and explore potential remedies that can bring hope and relief. One of those being the great outdoors. Today, Jen Barnes, South Carolina mother to three teens, will shed light on the daunting state of teen mental health, and unveil the transformative power of spending time outside in nature as a vital antidote to anxiety and stress, igniting a path towards healing, resilience, and personal growth.

    teen mental health & spending time outside in nature

    Using nature as a tool 

    I have three teens of my own, and I am around adolescents day in and day out. And like you, I even have experience as a teenager myself. While I am not a doctor, nor do I have any training in the mental health field, I have observations, experiences, and anecdotes that tell me this fact…teens need nature.

    Teen mental health and nature have a connection. Spending time in nature can have a significant impact on teen mental health. Nature is not the only solution, but it is a powerful tool in our parenting toolbox that we can use to help our children.

    We all have a deep-rooted need within us to let go and be free. Free of social constraints, free from school/household responsibilities, and free to be ourselves. Nature and outside time can give that to our teens. This post will show the reality of teen mental health today, ways nature can be an aid, and how-to solutions to help your teens through it all.

    Teen mental health today

    While I do not want to scare or intimidate you with statistics on the dire state of teen mental health, they are necessary to understand some of why teens are experiencing debilitating diagnoses and daily mental health struggles. Strong mental health is vital to the development of everyone, but it is especially poignant during the adolescent years as teens mature both physically and emotionally.

    • Over 2.7 million youth report severe major depression.
    • 22% of high school students in a recent survey said they have seriously considered suicide in the past year.
    • 25% of teens have a mental health diagnosis from a professional (and this does not include teens who are either too scared to seek help or do not have access to help).

    Factors affecting teen mental health

    Every organization involved in teen mental health reports that these statistics are on the rise dramatically. And while there is no one single thing we can blame these statistics on, there are several that come to mind and have been cited time and again. Understanding these significant factors that impact teen mental health is crucial in developing effective strategies and interventions to support and nurture their well-being. 

    Screens

    First, we live in an era dominated by screens. The ubiquitous presence of social media platforms has transformed the way teens interact and perceive themselves. The constant exposure to curated online personas, cyberbullying, and social comparison can lead to feelings of inadequacy, isolation, and low self-esteem.

    Performance pressure

    The pressure to excel academically (or athletically, or extra-circularly), secure scholarships, win games, and gain admission to prestigious institutions has intensified for teenagers. Teens often experience immense stress, anxiety, and burnout due to the high expectations placed upon them. 

    Traumatic experiences

    Teens may experience traumatic events such as physical or emotional abuse, neglect, bullying, or loss. These experiences can have long-lasting effects on their mental health, leading to conditions such as post-traumatic stress disorder (PTSD) or depression. In addition, in the U.S. significantly, we have teenagers that go to school every day, fearing that another school shooting has taken place or will take place. 

    All of these factors have a tendency to draw anyone inward, but especially teenagers who are still immature in their coping mechanisms and emotional development. It’s on us as parents to help them through this. 

    teen girl sitting on the edge of a waterfall

    Teen mental health and screens

    It is almost impossible to have a conversation on teen mental health without talking about screens and the content our teens are consuming on those screens. 

    Access to adult content

    The entertainment and media options available to teens are endless. No, it’s not all evil…but it’s not all good, either. The sheer amount of access to adult content available at their fingertips is unfathomable to most parents. In today’s digital age, explicit material is just a few clicks away, blurring the lines between what is appropriate for adult consumption and what is suitable for impressionable minds.

    Exposure to adult content at an early age can have detrimental effects on teens’ cognitive development, self-image, and understanding of healthy relationships. Such content often portrays unrealistic and harmful representations of sexuality, leading to distorted perceptions, confusion, and a distorted sense of self. It can fuel feelings of inadequacy, body shaming, and pressure to conform to unrealistic standards. 

    Social media

    Let me give you my hot take on social media. Not only does social media demand the attention of our teens, but it demands their loyalty. Every time a teen scrolls he/she is told, “You, too, should be a beautiful person with a beautiful life…and here’s how you do it right.” In a world that preaches individualism, there sure is a lot of conformity that is expected. So, in an effort to conform, they go back to the social media that informs them on how to do it. Constant exposure to social media platforms can fuel a cycle of comparison, where teens measure their worth based on carefully curated highlight reels of their peers. This constant comparison can lead to feelings of inadequacy, low self-esteem, and a distorted self-image. 

    The addictive nature of social media further exacerbates the problem, with excessive screen time replacing real-life social interactions and adversely affecting sleep patterns. The pressure to gain likes, followers, and virtual validation can create a constant sense of anxiety and a fear of missing out (FOMO). Additionally, cyberbullying, (hurtful comments, rumors, and public shaming) can inflict deep emotional scars.

    teen boy crouching down with dog next to a lake

    Social media can make teens less social

    Paradoxically, as these kids are deeply connected to their screens, they are more socially disconnected than ever. The rise of social media platforms has led to a concerning trend of teenagers becoming less socially engaged in the offline world. While these platforms promise to connect individuals, they often contribute to a decrease in face-to-face interactions and genuine human connections.

    Social media can create a false sense of socialization, where likes, comments, and emojis substitute for meaningful conversations and authentic interactions. But, adolescents need peer face-to-face interaction. They need to argue and affirm in real life, not with keyboard courage or placating phrases. They need to be able to observe and read body language and facial cues so that they can understand emotions and reactions. These interactions provide a unique and irreplaceable opportunity for young individuals to learn, grow, and navigate the complexities of the world around them. They also help teenagers to develop essential social skills such as empathy, communication, and conflict resolution.

    Social media shows teens what they’re missing

    Furthermore, social media has the ability to make teens feel very left out and lonely when they see their friends and schoolmates posting about their activities. Remember how you and I were often blissfully unaware if other friends got together to go to a movie and you weren’t invited? That does not exist anymore. If a few kids hang out, everyone else will know about it when they Snapchat photos. You can even find them all in the same location on snap maps. Naturally, those not invited feel left out and rejected. With girls, this scenario may play out for weeks as gossip, jealousy, and competition can ensue. Of course, these have always been a part of social life, but with screens, it is all instantaneous, and everyone knows. 

    teen boy and teen girl on stationary on a mountain bike path

    Teen expectations and exhaustion

    Teens also have mental fatigue. We are asking for more and more output academically, physically, and mentally than ever before. Parents often place significant pressure on teenagers to excel academically and perform well in sports, inadvertently leading to negative consequences for their mental and emotional well-being. We are telling them they need to perform harder, faster, stronger, and more adeptly than most of them are ready for. This pressure to perform can create a constant state of stress, anxiety, and fear of failure in our teenagers. They may feel overwhelmed, burnt out, and experience a loss of motivation and joy in learning or playing sports/games they used to love. 

    Oftentimes, we simultaneously let them off the hook in their character development and pursuit of personal growth at the expense of performance pressure. The relentless pursuit of academic success can lead to a narrow focus on grades rather than fostering a love for learning and personal growth. The demand for excellence in one sport may keep kids from trying new sports or discovering new passions, interests, and hobbies. The constant drive for athletic achievement can also result in physical exhaustion, injuries, and mental burnout. 

    A generational shift in stress

    A recent study showed that 64% of teens report feeling the world is more stressful than when their parents were their age. This increased perception of stress has profound implications for their overall well-being and development. It suggests that teenagers are grappling with unique challenges and pressures that previous generations did not face to the same extent.

    The modern world is characterized by rapid technological advancements, increasing academic competitiveness, social media influence, economic uncertainties, and global issues like climate change. These factors, among others, contribute to a heightened sense of pressure, uncertainty, and overwhelm for teenagers.

    As parents, we hope that we’re giving our kids the best and making things easier for them than we had, but that doesn’t seem to be the case, according to many teens. There has been a generational shift, and we need to pay attention.

    Teen girl SUP in the Aegean Sea

    How nature plays a positive role in teen mental health

    In a world where teenagers grapple with mounting pressures and the constant bombardment of technology, finding solace and respite in nature has become more crucial than ever. Nature has an inherent ability to heal and restore, offering a sanctuary away from the stresses and anxieties of daily life. Here are some positive benefits of spending time outside that teenagers desperately need.

    Sense of calmness

    One of the great benefits of nature for teens is the sense of calm it offers. In a world that is adamant to gain teens’ attention with extreme noise and flashes of glitter, nature lets their minds rest. And as their minds rest, their nervous system can relax. Anxiety is reduced as their brains take a break from the worries and cares and instead go blank.

    This calmness can be experienced in a simple walk around the neighborhood or a picnic at the park. As I have personally encouraged my own teens to take a break outside, they are now implementing it themselves. I have even heard them say they crave time in nature. When they experience the sense of calmness that nature can provide, they want “the calm”!

    Confidence and self-esteem

    Another benefit for teens is how nature can play a part in building confidence and boosting self-esteem. My friend Tiphini says that “the biggest perk we’ve seen from pushing our teens to spend time out in nature is an unexpected boost in self-confidence. Whether they are on a multi-day paddle across Lake Superior, navigating moguls on a black diamond run, working to conquer a new mountain bike trail, or pushing themselves up the side of a mountain — they know they can do hard things. They recognize they are capable, and in the tumultuous teen years, this is something pretty special.” 

    Nature provides a nurturing environment that encourages exploration, self-discovery, and personal growth. When teenagers spend time outside in nature, they are exposed to new challenges. And when they overcome their obstacles, they develop a sense of accomplishment and a belief in their abilities. Moreover, being in nature promotes a break from social comparisons and judgments, providing teenagers with an opportunity to embrace their individuality and build confidence in who they are.

    Gratitude

    Recently, I have been learning more about blue mind science. This is the scientific proof that spending time on, in, or near water has a positive effect on our bodies, including our mental health. Cited as one of the byproducts of blue time is awe and gratitude. There is a shift from self-focus to recognizing a larger world beyond themselves. The depths of the sea and the sea life within open up their minds to things how many things are possible, and all the things undiscovered. It’s inspiring rather than stifling. 

    Stress relief

    As noted above, there are physiological responses that aid in mental health as well. Studies show that nature is an antidote to stress. Some of the physical responses determined by scientific data are lower blood pressure and stress hormone levels, an enhanced immune system function, a reduction in anxiety, and an improved mood. Anyone would benefit from these things, but with the added pressures teens face, these could be game changers for their daily lives. 

    Focus

    When a teenager’s mind is relaxed, they are able to focus better, as well. When my teenagers are studying, I encourage them to take a break by going for a walk or a bike ride outside to clear their heads, get some fresh air, and physical activity. All these things have been linked to increased focus, a boost in creativity, and battery memory retention.

    Time in nature can also foster exceptional creativity by allowing stimuli to push a teen into hyper-awareness. Moving away from “noise” allows their minds to go blank and hone in on some pretty fantastic creativity and purpose. As distractions are eliminated, a teen can see their direction more clearly and discern what gives him/her joy. 

    Connection

    As a mom, one of the greatest benefits of nature in a teen’s life is the way it plays a part in our connection to each other as a family. Without the pull of screens, time in nature gives me the opportunity to really talk to my teens. Without fail, times in nature are the times when my teens open up and talk about the things that matter to them. Nature gives them a place to express themselves and let them be true to themselves. 

    teens tubing in a lake

    How to use nature as a nurturer in the life of your teens

    Telling your teens they need nature and “go outside” won’t really work. Telling teens anything has little effect. Instead, one method that works for our family is to model what it looks like to use nature to aid in mental health. Show your teens that taking a walk along the river or even a day in the woods to yourself is a great way to alleviate stress. Let your kids see you revert to nature when you need a break, and use outdoor time as a way to self-soothe and regulate your stress and emotions.

    In addition, here are some ways you can incorporate more time outside with your teens. 

    Keep it simple

    If outside time is new to your teens, you may want to start with simple solutions. Serve family dinner outdoors one night. Start taking the dog for a walk in the neighborhood together every day. Pack a picnic for lunch at a local park. Set up a hammock in the backyard and make it a reading/resting spot. Your teen does not need to be “outdoorsy” or climb mountains to spend time in nature. Fresh air and sunshine in your own backyard can do so much to relax and reset. 

    Try new things outside

    If your teens don’t particularly have a passion or interest, this can be a great excuse to explore some new outside activities. I have found that exposure often drives teens toward nature as they find new things they try and enjoy. Fishing, surfing, sailing, trail running, and mountain biking are all ideas to let your teens give a try. When they have an activity that brings them joy, they are more likely to seek out that time in nature on their own.

    Let your teen lead the way

    I know this can be scary, but teens are moving toward adulthood, and independence — they crave it. Give your teen the opportunity to choose and plan something that excites them. Rock climbing may not be your idea of fun, but if it is something your teen wants to explore and it gets them outside, why would you stand in the way? If snowboarding is an outlet for your teen to burn off stress, don’t you want to encourage that? The bottom line here is to let them have an idea and then let them find a plan to make it happen.

    Encourage your teens to invite friends

    There is no denying that teens function in peer groups, and the pack mentality is strong during the adolescent years. In a post-covid world, though, there is less emphasis on face-to-face interactions. Use outdoor time as a way to help your teens reconnect with their peers. Activities in nature are an easy way to gather groups together for fun. River tubing, bonfires, frisbee golf, beach games, cliff/waterfall jumping, and campouts bring teens together and give them the freedom to have fun and connect together in nature.

    group of teens at the top of a summit on a hike in Olympic National Park

    The connection between teen mental health and nature

    I hope I have made the case for the connection that exists between teen mental health and nature. My own teens tell me (and their friends) they need time outside. I  recently overheard my teenage daughter on the phone with a friend talking about feeling like she was drowning in schoolwork and responsibilities. She admitted that she just wanted to get outside and take a hike…preferably in Washington state, where there was no cell service. (Note: a few summers ago, we hiked in Olympic National Park, and I guess she realized how wonderful it really was to disconnect and be free from the daily grind. That trip paid off!)

    It made me so happy to hear her realize that getting outside and into nature was her first response to stress and her go-to coping mechanism. That has been my goal, to give my teens an awareness of their mental health state and to provide them with a solution to help them cope. Getting outside helps them get back to a renewed place, ready to face the next challenge in life. 

    teen boy swimming with a pig in Exuma, Bahamas

    How do you help your teen get outside?
    Do you feel it helps?

    About the author

    Jen has been married to her original adventure partner, John, for 20 years. She is a mama to 3 teenagers who, although they have busy and independent lives, love to adventure in the outdoors when they can. Jen is a native of Chicago, but has lived in South Carolina for two decades and calls it home. She’s always planning the next adventure for herself or her friends, whether near or far. Hiking, kayaking, sailing with her family, or traveling the world is all about the experience and the journey. Her extroverted nature keeps her talking and smiling with anyone she meets along the way. She’s on a mission to show other busy families that traveling with teenagers is possible and fun!

    You can find Jen online in the following locations:
    Instagram: @gofamilyadventure
    Website: Go Family Adventure
    RWMC Posts: Jen Barnes

  • INFORMATION, OUTDOOR ACTIVITIES, PHOTOGRAPHY, URBAN NATURE

    Hearts in the Wild Project

    Hearts in the Wild Project

    Run Wild My Child is hosting a fundraiser and awareness campaign we’re calling “Hearts in the Wild” for children born with congenital heart defects (“CHD”). During the month of February (“Heart Month”), we are asking families to get outside and find heart-shaped objects in nature. Post them to your social media account and help us raise awareness for CHD and funds for designated nonprofits that support heart families and CHD research. 

    What are CHDs?

    Congenital heart defects are structural abnormalities in the heart and/or its vessels that form prior to birth, oftentimes soon after conception, before mothers even know they are pregnant. When trying to understand CHDs it’s helpful to remember how the cardiovascular system, including the heart, is meant to function. As per heart.org:

    A normal heart has valves, arteries, and chambers that circulate blood in a recurring pattern: body to heart, heart to lungs, lungs to heart and then heart out to the body. When all the chambers and valves work correctly, blood is pumped through the heart, to the lungs for oxygen, back to the heart and then throughout the body to deliver that oxygen. When valves, chambers, arteries and veins are malformed, this circulation pattern can be impaired.

    Congenital heart defects range in severity from simple problems, such as “holes” between chambers of the heart, to very severe malformations, such as the complete absence of one or more chambers or valves.

    hearts in the wild - run wild my child
    Children with critical CHDs often require open heart surgeries to survive, but these surgeries are not considered a cure.

    CHDs are the most common birth defect

    1% of all babies are born with diagnosable congenital heart defect(s)–making CHDs the most common birth defect. The range in severity of defects directly impacts the child’s prognosis. While most children born with CHD live into adulthood, 15% do not. And 25% of all children born with CHD require cardiac intervention to survive–whether that be open heart surgeries, interventional catheterizations, or a combination of both. 

    While our understanding and treatment of CHDs has come a long way in recent years, to quote my child’s open heart surgeon, “there’s just still so much we don’t know.” There are a few known genes linked to CHD, but most defects are of unknown origin seemingly without cause. And while there may be small subsets of people who carry higher risks of having a child with CHD, anyone can have a child with CHD.

    hearts in the wild - raising awareness for CHD

    Raising awareness for CHDs

    One cannot underestimate the importance of expectant parents’ awareness of CHDs. Many CHDs, especially critical ones, are now diagnosed in utero–but many go undetected. Sometimes I worry that they may go undetected because expecting parents don’t know what to ask their providers about. Most pregnant individuals undergo anatomy scans, but many don’t realize these scans are much more important than finding out the biological sex of their child. Oftentimes CHDs can be detected on anatomy scans, even at 16 weeks gestation. 

    Questions expectant parents may want to ask during anatomy scans include:

    • Does the child have a four-chambered heart?
    • Are the large vessels/outflow tracts part of your scan?
    • If so, are they connected normally?
    • Is the heart pumping normally, including rate and rhythm? 

    Answering these questions should allow you to either rule out critical heart defects or prepare for any abnormalities found. 

    Other than encouraging your pregnant friends to inquire about their baby’s heart during anatomy scans, what can you do to raise awareness for CHD? 

    Hearts in the Wild CHD Awareness
    Help us raise awareness by finding nature Hearts in the Wild!

    Finding hearts in the wild

    Run Wild My Child is hosting a fundraiser and awareness campaign for children born with congenital heart defects during “Heart Month.” We’re asking families to get outside together and look for heart-shaped objects in nature. Maybe that’s a heart-shaped rock, leaf, chunk of ice, or crack in the sidewalk. Heart-shaped objects are all around us, we only need to look! We hope this activity will not only inspire you to explore outdoors with your kids this chilly month but be extra aware and appreciative of the nature around you and your family.

    When you find a heart-shaped object, please post it on social media and tag us! We also hope you’ll consider making a donation to a heart charity (we have some suggestions below) or host your own fundraiser to raise funds and awareness. We’ll show you how easy it is below! 

    How to participate in the Heart in the Wild project:

    • Get outside and explore with your family! 
    • Look for heart-shaped objects, heart-shaped holes, heart-shaped shadows, etc. (get creative, anything heart-shaped counts!) 
    • Take a photo and post it to your Instagram feed or story. 
    • Tag @runwild.mychild and use the hashtag #heartsinthewild. We’ll be sure to reshare!
    • Please consider making a donation (even if it’s just $1) for every heart found or photo posted. We’ll do the same!
    • Help spread the word by adding a fundraiser for a heart charity* to your post! It’s super easy to do (steps below).

    *We’re supporting @BrightforBrett and @MightyOakesHeartFoundation, but you can choose any CHD research or heart-related non-profit of your choosing. Additional information on the charitable organizations we chose to support is below.

    Creative Team member Somer Pickel here to tell you about my darling little girl Avelyn Marie.

    Avelyn’s story

    We found out before Avelyn was born that she had critical heart defects (CHDs), name tetralogy of fallot (ToF), pulmonary atresia (PA), and major aortopulmonary collateral arteries (MAPCAs). Given the severity of her diagnosis, we picked up our lives and relocated 4+ hours from home to a city with a renowned children’s hospital in preparation for her birth. We were willing to do anything to provide our child a shot at life and had hope that with multiple open heart surgeries, we’d see her grow into adulthood. 

    In December of 2015, she was pulled from my womb limp and gray. Even so, she fought to announce her presence. To me, her soft wail was her asserting that she too was taking up the fight for survival. She would fight until her last breath 18 months later. 

    Our daughter endured horrors alongside miracles. She experienced unimaginable compounding complications, yet to know her spirit—you’d never know it. Even after 4+ months of intubation and 4 open heart surgeries, she was the sweetest most affectionate soul. She inspired those around her to be better and do better. Avie gave us strength to accomplish what we all believed impossible. 

    Children with critical CHDs are some of the sickest children you can imagine. Their care is incredibly complex and there’s not enough funding for research.

    Avelyn’s battle

    We stayed by her side day and night, not only to help keep her alive, but to provide every bit of normalcy possible throughout her hospitalization (450 consecutive days– most of which was spent within the pediatric cardiac ICU). When she woke or stirred, she knew her mama or dada would be there to soothe her. I still dream of those sweet chubby hands reaching for me in expectation. She loved, trusted, and interacted with those around her like any other infant. Avelyn made sure her dada & I knew she loved us (something we now cling to). 

    She was the absolute light of our lives. 

    Close to the end, she was doing better than she ever had and better than most of her providers ever expected. I cannot describe the feeling of finally bringing our daughter home after 17 months of living the unimaginable (4+ hours away). After so long, our own home felt foreign as feelings of joy and fear mingled indistinguishably. And yet we clung to our baby, rejoicing in her and all she had accomplished. 

    Sadly just weeks later, she suffered an extremely rare medication side effect. Things escalated quickly, and she had to be emergently transported back to the specialty hospital where she was born. She never saw life outside of hospital walls again.

    With more funding for research, more treatment options will become available.

    Supporting heart organizations

    We have chosen two heart foundations to support during our Hearts in the Wild project this year. Each of these foundations holds a special place in the heart and lives of the Creative Team members they’ve helped and supported. Here’s a little bit more about their mission and all the amazing things they’re doing for heart families and CHD research. 

    The Brett Boyer Foundation

    The Brett Boyer Foundation’s mission is to raise awareness for CHDs and fund research to advance treatment options. They aim to spread the love and awareness that their darling Brett filled them with for the wonderful, capable people living with Down Syndrome. 

    Like most parents of children with CHD, Brett’s parents quickly found that people are in the dark about the existence of CHD, let alone the underfunding of necessary research. Without awareness and education, funding for research will never increase. They believe sharing stories and educating people about CHDs and how common they are in order to raise awareness. The Brett Boyer Foundation strives to support better options for treatment, improved lifestyles for people living with CHD, and positive outcomes for families.

    The foundation has raised and donated millions of dollars of funding to cutting-edge CHD research, and they support a mental health research initiative that’s extremely near and dear to my heart. The foundation provided funds for the hiring of a full-time psychologist at Vanderbilt Children’s Hospital focused on supporting the psychosocial needs of CHD patients and families. The team is currently researching early mental health intervention for parents and patients and both the mental and physical outcomes of these interventions. 

    CHD Awareness
    Children with critical CHDs have extremely complex needs that can oftentimes be overwhelming. To best care for their children, parents need to ensure their own mental wellness. Bright for Brett has been funding research that supports parents and children coping with the trauma of CHD.

    The importance of supporting parental mental health

    Sweet little Brett and my Avelyn were neighbors in the Pediatric Cardiac Intensive Care at Vanderbilt Children’s hospital for 100 days. But sadly, I didn’t reach out to Brett’s family during her life. 

    In Avelyn’s 450 days inpatient, we saw many families and children come and go. While most of the children did well, many did not. Honestly, by the time Brett came into the PCICU, I’d already isolated myself from other families. I just couldn’t take going to any more funerals for children while my own still sat in an ICU, barely clinging to life. 

    Instead, I hid within the glass walls of my child’s PICU room, trying to hold myself together. Each time a tiny body bag rolled by or a code blue was called, I’d find myself silently shedding tears for the child and family–while also knowing my child could be next. By the time Avelyn finally discharged after 16+ months, I’d long since exhibited tell-tale signs of post-traumatic stress disorder. But given Avelyn’s critically intensive needs, there wasn’t time to care for myself. 

    I can’t describe the gratitude I feel knowing there’s now a psychologist on staff who can help guide parents through the immense darkness that CHD can bring into a family’s life. I don’t believe it’s an exaggeration to believe that such care could save lives. 

    Mighty Oakes Heart Foundation

    The Mighty Oakes Heart Foundation was created with a mission to carry on the legacy of Oakes Ortyl, a mighty warrior born with a congenital heart defect, by spreading love and hope to heart families. Oakes Orytl was diagnosed in utero with a congenital heart defect named truncus arteriosus, a defect in which the heart is developed without a pulmonary artery—rather, a large “trunk” artery exists, taking blood from the ventricles of the heart to the lungs, and a hole between the right and left ventricles of the heart. Oakes underwent two open-heart surgeries, three cath procedures, a slide tracheoplasty, plasmapheresis, chemotherapy and a double-lung transplant all before turning five months old. Oakes was 15 months old when he died.For all but 12 days of those months, Oakes was in the ICU at St. Louis Children’s Hospital.
     
    Through financial and emotional support that’s unique to the needs of each family, the MOHF helps them be a constant, mighty presence for their child, giving their little warrior every reason to keep fighting. Their vision is to be a source of strength, assurance, and hope to families of children with congenital heart defects. They are dedicated to expanding their reach, while continuing to support and connect with families on a personal level. Through critical financial support and emotional comfort, the MOFH enables families to focus on the love that empowers them to bravely face the fight. 
     

    How to set up your own fundraiser on Instagram

    If you’d like to help us raise funds for supporting heart families and CHD research, there’s a super easy way to do this right through the Instagram app. 

    Instagram app for Android

    1. Open Instagram and tap .
    2. Create or choose your image and tap .
    3. Crop and filter your post, and then tap .
    4. Tap Add fundraiser.
    5. Choose the nonprofit you want to fundraise for. You’ll automatically go to the “Fundraiser Details” page.
    6. Enter the details for your fundraiser and then tap Done.
    7. Tap .

    Instagram app for iPhone

    1. Open Instagram and tap +
    2. Create or choose your image and tap Next.
    3. Crop and filter your post, and then tap Next.
    4. Tap Add fundraiser.
    5. Choose the nonprofit you want to fundraise for. You’ll automatically go to the “Fundraiser Details” page.
    6. Enter the details for your fundraiser and then tap Done.
    7. Tap Share.

    After you’ve created your fundraiser, you can post it to other Instagram accounts or tag it in other Instagram posts. Donation and fundraising features on Instagram aren’t available in every area. Learn which countries can currently make donations or start fundraisers on Instagram.

    Join the Hearts in the Wild project

    Raising awareness for congenital heart defects is a passion project for us here at RWMC, as multiple team member families have been affected. We hope you’ll join us in spreading awareness about CHDs and raising funds by finding Hearts in the Wild throughout the month of February! 

    Please consider donating to one of our chosen heart charties below (or feel free to choose your own). Any and all help raising funds and awareness for CHDs is greatly appreciated! 

    [maxbutton id=”1″ url=”https://www.thebrettboyerfoundation.org/donate” text=”DONATE TO BRETT BOYER FOUNDATION” ]

    [maxbutton id=”1″ url=”https://www.mightyoakes.org/donate” text=”DONATE TO MIGHTY OAKES HEART FOUNDATION” ]

    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 in an acute psychiatric unit as a clinical nurse educator. Over the years, she’s become a passionate advocate for 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

    References

  • INFORMATION, OUTDOOR ACTIVITIES

    Mental Health and Parenting Outdoors

    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. 

    Mental Health and Parenting Outdoors
    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…

    getting outside benefits mental health
    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?). 

    outdoors benefit mental health
    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. 

    getting outside benefits mental health
    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
      • 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.

    getting outside benefits mental health

    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?

    How getting outside benefits mental health for parents
    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