Reconnect With Nature to Improve Your Mental Health

May is mental health awareness month and I thought I would share how getting grounded in the outdoors can help, especially in times of difficulty.

Whether it is mental, emotional, or physical pain, the science is clear: nature can bring a sense of calm, restore peace, and reduce physiological pain levels. In my new Audible course, Reconnect with Nature, I explore the science behind the benefits of nature for mental health and offer practical tools to build a lasting relationship with the natural world.

As a field scientist, I will always be in favor of long hikes or spending hours outside watching wildlife, but for many of us there are limitations. Either our fast-paced, hectic lifestyle doesn’t allow us the luxury of leisurely hikes or forest-bathing, or we have physical or financial constraints. Does that mean there is no nature for you? Certainly not. Reconnecting with nature doesn’t require trekking to the mountains or spending hours in the wilderness.

Here are three simple ways to get started:

1. Start a Nature Journal

One of the easiest and most accessible ways to reconnect with nature is to begin journaling about your experiences with the natural world. This would combine two powerful proven ways to reduce stress and anxiety, boost creativity and problem-solving, and process difficult emotions: journaling and being outside. Whether you’re sitting in a park or walking down the street, take a few moments to observe the world around you and jot down your thoughts and observations. You could even spend some time watching animals.

One animal I like to watch is ants. It's fascinating and relaxing at the same time. Depending on where you are there may be a variety of species of ants, but they have some common features. Many ant species collaborate to build nests, care for young, and forage efficiently. They communicate chemically and watching them travel along their "roads," make space for others, or help a struggling ant friend are just a few of the things you might observe. When I watch ants, I'm always reminded that small, consistent, individual effort and actions can make a big impact.

If you decide to journal outside, what else do you notice? The way the squirrels run around flicking their tails, the sound of birds in the distance, or the fragrant smell after a short summer rain? You don’t need to be in a remote forest to appreciate nature’s subtle beauty. If you prefer structured prompts to help guide your journaling, check out my Rooted in Nature workbook, which complements the Audible course with reflection activities to deepen your connection.

2. Practice Mindfulness Outdoors

Meditation in some form has been part of human culture for at least 5,000 years. In the 20th century, meditation gained global popularity and is now part of our everyday vernacular. It is more recently that science has validated what ancient societies already knew about the benefits of meditation. From reducing stress and helping to regulate emotions to improving brain power and physically reshaping the brain, the life enhancing outcomes of meditation cannot be overstated. Whether for mental clarity, emotional balance, or overall well-being, meditation remains a powerful tool—rooted in ancient tradition and validated by modern neuroscience.

While some Indigenous cultures practice multi-day meditation experiences, you don’t need to embark on a multi-day trek to practice mindfulness. Simply sit or stand outside and take a few minutes to focus on your breath. Close your eyes and listen to the sounds of nature—maybe the rustle of leaves or the chirping of a nearby bird. In the Audible course I introduce micro-meditations, while the workbook offers more traditional meditation activities.

3. Become Part of a Nature Community

We are an inherently social species and wired for connection. Chronic loneliness is a significant public health concern, increasing the risk of heart disease, depression, and anxiety. Getting involved with like-minded people for a common purpose can be a powerful and meaningful way to reconnect and strengthen a sense of belonging. You don’t need a lab coat or a science degree to make an important contribution to science. Participatory science—also known as community science or citizen science—invites everyday people to collect data, make observations, and ask questions that help researchers better understand the world. Whether you’re monitoring local bird populations, measuring rainfall, or documenting when flowers bloom, your observations can become part of something much bigger than yourself. There are several well-established programs (e.g., Nature's Notebook, FeederWatch, and School of Ants) that can be a starting point to becoming part of a larger community.

Remember, reconnecting with nature doesn’t require a grand adventure (although those are fun). Integrating small, mindful practices into your everyday life is all you need to begin feeling more connected to the natural world—right where you are. These three simple activities are just the beginning, and the more you engage with nature, the more you’ll experience its benefits.

And here is even better news. If you find yourself stressed at work with no time for a short break to walk outside, looking at photos of nature (e.g., trees, birds, lakes, mountains), seeing words associated with nature, or even simply imagining nature is enough to reap the benefits.

Interested in learning more ways to reconnect with nature? Learn more about the science behind this and gain access to more nature-based practices through the Audible course: Reconnect with Nature and with my Rooted in Nature workbook, which provides structured activities to help you nurture your bond with the earth. You can also check out my podcast episode with Dr. Katherine Kennet where we talk about eco-distress.

KEY POINTS

• Simple outdoor activities can improve mental health.

• Journaling and mindful observation provide science-backed psychological and physical rewards.

• Participatory science can deepen connection and a sense of belonging.

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