Utilizing Our Site Alleviates Stress and Anxiety: A Guide
Tired of feeling stressed and anxious? Your escape might be right outside your front door.
People today are experiencing high levels of stress, thanks to political tension, economic instability, environmental disasters, and, of course, the ongoing global pandemic. The American Psychological Association called it a "national mental health crisis" in its 2020 Stress in America report. Close to 8 out of 10 Americans that were surveyed (78 percent) stated that COVID-19 was a significant source of daily stress for them in 2020, and nearly 20 percent shared that their mental health was worse in 2020 compared to the previous year. Half of the participants admitted that their stress had caused changes in their behavior, such as lashing out in anger, experiencing mood swings, and yelling at loved ones.
Professional therapy can provide relief for some, but for others, simply stepping outside can offer mental relief. According to a 2014 research review on the psychological benefits of nature, spending time outdoors can provide relief from stress and mental fatigue. Studies have even shown that war veterans and at-risk youth experienced fewer symptoms of post-traumatic stress disorder after whitewater rafting trips, while residents of a green space-rich neighborhood in Ghent, Belgium reported feeling happier than those living in areas with less green space. Spending just 10 minutes outdoors has been proven to lower blood pressure and improve mood and focus, according to a 2020 study out of Cornell University.
Megan Showers, a licensed clinical social worker in West Virginia and Pennsylvania, incorporates outdoor activities and wilderness therapy into her mental health practice. She has seen the benefits of outdoor therapy options such as camping groups, recreational fishing groups, outdoor meditation groups, and hiking retreats for her clients struggling with post-traumatic stress disorder (PTSD), anxiety, substance abuse, and depression. Forest bathing, or spending mindful time in nature, is known to improve the vital signs associated with stress and anxiety.
If you're not ready to sign up for an ecotherapy program, there are plenty of ways you can decrease your stress and boost your mental health outdoors. Here are some activities recommended by Megan Showers:
Outdoor Activities for Stress Relief
Nature Walks
- Benefits: Lower stress levels, improved mood, and increased relaxation through exposure to natural environments.
Gardening
- Benefits: Alleviates anxiety, builds responsibility, and promotes physical activity.
Animal Therapy
- Benefits: Lessens loneliness and builds connections through interactions with animals.
Forest Bathing
- Benefits: Reduces stress and anxiety, promotes relaxation, and enhances emotional balance by immersing individuals in forest environments.
Community Gardening
- Benefits: Strengthens social bonds and community resilience through collaborative gardening activities.
Hiking and Outdoor Physical Activities
- Benefits: Supports cardiovascular health, increases balance and strength, and helps regulate stress hormones.
Yoga in Natural Settings
- Benefits: Enhances mindfulness, promotes relaxation, and reduces stress by combining physical movement with nature.
In addition to these activities, consider building an outdoor lifestyle by designing your backyard as a personal oasis and incorporating nature and outdoor experiences into your daily routine. Though these may seem like small changes, the science supports their impact on reducing stress and improving mental health. Remember, taking care of yourself is essential, especially during these turbulent times. So get outside and breathe in the fresh air!
Engaging in outdoor activities can significantly contribute to mental health and wellness, as evidenced by numerous studies. For instance, researchers have found that spending time in nature can alleviate stress, improve mood, and promote relaxation, while forest bathing has been known to lower stress and anxiety levels. Thus, incorporating science-backed activities like nature walks, gardening, animal therapy, forest bathing, community gardening, hiking, outdoor yoga, and building an outdoor lifestyle can help manage mental health during challenging times.
