As kids, many of us spent a ton of time outside. We would explore, build forts, dig in the dirt, and play with friends. In nature, we felt at home. Some of our most meaningful memories may be of experiences in the great outdoors. Perhaps we went on family trips to national parks, have family members who love to sail, or we grew up surfing or mountain biking. Being outside was a big part of our lives, and it seems shocking, but there are some who know nothing of this type of childhood. They’ve grown up with tablets, iPhones, smart TVs, classroom computers, YouTube, and excessive distraction and stimulation, mostly indoors. It seems inconceivable, but this is reality for many today.
The lack of time in the wild is impacting us in various ways, some obvious, some less so. Stress seems to increase as the speed of everything excels. We’re programmed to look at our phones, for the alerts, likes, follows, comments, shares, and this has only pushed us further apart, from each other and from the natural world.
In addition, when we spend large amounts of time passively, indoors, not moving our bodies, we stagnate and systems that need the opportunity to be utilized can falter. The human body was designed to move, not just to sit. Atrophy from lack of motion, and excessive stimulation of specific regions of the brain, creates its own varieties of stress. Further, due to not exerting or challenging ourselves in specific ways, we are deprived of the opportunity to problem-solve and develop, or worse. Sedentary, passive patterns can affect the body and mind poorly in many negative ways. As a result, we’re feeling the impact, whether we acknowledge it or not.
The Stats on Stress
Stress is a natural part of the human condition. However, when factors such as lifestyle come into play, our ability to manage and care for our mental health is impacted significantly. This is when stress becomes chronic and progresses to cause deeper issues, such as anxiety, depression, and suicidal ideation, or worse. According to the World Health Organization, approximately 20% of the world’s children and adolescents are struggling with a mental health condition and suicide is the second leading cause of death among those age 15–29. In the US, up to 56% of those who need care do not receive it, due to various factors. In terms of diagnoses, approximately 42.5 million experience anxiety, 19 million with substance use disorder, and 21 million with general depression. Mental Health America’s most current numbers state that 15.35% of adults had a substance use disorder in the past year, and of them, 93.5% did not receive any form of treatment. And we should note, this is not just medical care that we’re not accessing—it is care of any kind related to the condition.
The American Psychology Association concurs that stress is on the rise, noting 27% of adults claim their day-to-day functioning is hampered as a direct result of stress. What’s more, the stressors that are impacting us are having a greater negative result, influencing various markers of health and wellness. These include potentially harmful behavior patterns such as alcohol and drug consumption, isolation and less socializing, minimal activity and exercise, diminished nutrition, disrupted sleep, and self-harm.
We may be less afraid of Covid-19, but the fallout of the past three years is resounding, especially in more vulnerable populations, such as children and those with pre-existing conditions. Interventions are needed, and for some, less traditional approaches to mental health care prove beneficial. In fact, experts in the field are beseeching clinicians to look beyond pharmaceutical interventions to offer patients practical skills and tools to better manage the stressors we all face.
“Focusing on accomplishing goals that are in our control can help prevent our minds from getting overwhelmed by the many uncertainties in life. From using our breathing to slow racing thoughts, to intentionally limiting our social media consumption, or exercising our right to vote, action can be extremely empowering…With so many people suffering health effects from these unrelenting external stressors, it’s important that all health care providers understand the research and offer their patients evidence-based techniques to reduce the effects of extreme stress and build their resilience.” —Arthur C. Evans Jr., PhD, APA Chief Executive Officer
Move a Muscle; Change a Thought
The facts reveal that we need resources to attend to our health, now more than ever. What’s more, we know now that physical health and mental health are not separate, as many of us were taught. They need to be nurtured in tandem and the ways in which we care for ourselves, spend our time, and structure our days are of vital importance. Many of us came to this realization during the pandemic, with more time on our hands than ever and the need to establish new, healthful ways of being. Nothing like being home with nowhere to go, no one to see, and nothing to do to get us to reflect a bit. What are we missing in our lives? What do we really need?
Nature proves to be an incredibly powerful context in which to establish positive patterns for managing our state of mind and promoting healthy living. According to the research, accessing the outdoors proves to influence many areas of our overall health, including cognition, memory, immune function, diminished stress symptoms, and improved disposition. A recent article, also from the American Psychology Association website, sites many studies proving the efficacy of time in nature and the benefits are significant.
“There is mounting evidence, from dozens and dozens of researchers, that nature has benefits for both physical and psychological human wellbeing,” says Lisa Nisbet, PhD, a psychologist at Trent University in Ontario, Canada, who studies connectedness to nature
Why Do We Have Stress?
There are different kinds of stress and different ways to understand the term. Connected to core aspects of the human experience, stress ignites neural pathways that serve as necessary components for survival. Back in the day, when we saw a tiger, we felt stress, which would prompt us to hide or hunt. Today, in a burnout culture that is always “on” stress can mean something quite different. As mental health literacy expands culturally, many of us have learned other ways to perceive and cope—ways that are healthier and lead to growth and healing, rather than illness and dis-ease, which tend to be the results of long-term disfunction. This is by no means to say that stress is caused solely by lifestyle or inactivity. There are numerous factors influencing the stress one may experience. But what we do know, is that there are answers to be found beyond the norm of infinite digital connectivity.
How Do We Manage Stress?
Recognition is the first phase of initiating change and with stress, it is step one. We need to realize what we’re experiencing, and this means tuning in—to the mind, to the body, to how we’re feeling. Once we can discern and articulate how we feel, we can engage beneficial ways to manage and self-soothe.
Tools to self-regulate and calm when activated take time to learn and, for some, may be hard to apply. Learning these skills only benefit us overall. When we are able to self-soothe when struggling, we create a greater ability to thrive, even under pressure. Performing new, stimulating activities can be challenging, especially if we are trying to learn outdoor skills or practice a sport that comes with a degree of “stress”—that requires conscious awareness, safety training, and applied best practices. It provides us with a new context and opportunity to notice how we’re feeling. We may never have had the opportunity to set personal goals in this way. But it’s never too late to learn and these practices stick with us and serve us ad infinitum. The application of behavior modification in real time makes all the difference.
The Nature Intervention
A recent study reveals that when we move our bodies outside, cognitive function improves and attentional function scores higher than simple exercises done indoors. The research is still young, as these topics don’t yet constitute a large body of work on the correlation, but scientists are interested in nature interventions as pathways to health and wellness. The data demonstrates clear benefits.
In addition to this, the environment plays a significant role on our mental health. Exposure to sunlight triggers the release of what is sometimes called a happy hormone, serotonin, and vitamin D, which boost mood and reduce stress. When we don’t get enough sun, levels can drop, and this can increase negative mental health symptoms, such as depression and anxiety. In addition, light exposure also has a direct impact on our body’s sleep-wake cycle. Sleep is critical to mental health and is one of the most important factors impacting well-being. Hence, the capacity to self-regulate on various levels—physiologically and psychologically—is directly connected to our exposure to the elements.
The research on water and mental health reiterates benefits as well. One study, directly links feelings of happiness and overall health to natural environments. The detailed data collection tracks 20,000+ participants and the findings are clear that most “are significantly and substantially happier outdoors in all green or natural habitat types.” Specifically, proximity to coastal or marine regions rates higher in terms of mental health, including being able to see the water, regardless of how near or far. Also, experts from Glasgow Caledonian University (GCU) found that spending time in blue spaces lowers the risk of stress, anxiety, obesity, cardiovascular disease, and premature death.
Green spaces are also vital. Studies show that time in green spaces may lower city dwellers’ use of drugs for anxiety, insomnia, depression, high blood pressure, and asthma. A group of researchers in Finland discovered that spending time in green regions three to four times a week diminishes the likelihood of individuals turning to drugs for mental health problems or high blood pressure by a third, and for asthma by about a quarter.
Nature is a source for exploration in many avenues of evidence-based research. Adventure brings an added component to the value proposition, through full-body, full-mind activation in immersive experiences that challenge us and summon us to overcome complacency. But that’s not all. We are also initiating stress responses in a healthful manner that builds our resilience and capacity. It takes time to grow and evolve outdoors, and it is a path to recovery from mental health struggles and addiction unlike anything some of us have tried.
Stress: Friend or Foe?
As something we contend with often, the capacity to regulate under pressure or in adversity has major benefits, especially in reaching personal goals. We see this every day on the rocks, rivers, and waves. Our bodies are being worked (sometimes literally and figuratively) and fear can start to take hold. When we cultivate peace under not-so-peaceful circumstances, we tap into our capacity for learning and resilience and this in turn improves performance, mentally and physically—not just in the immediate, but in the long-term. Grounded in the latest research, research reveals that we have an opportunity to optimize our responsiveness and health. We, truly, have the power, within.
“Learning the ability to manage stress in real time is life-changing and translates to all our experiences. Self-regulation, practiced when anxious, agitated, or reacting, is a skill that can be developed and cultivated over time. We apply this capacity outside, in every aspect of adventure. Whether you’re on a rock face, paddling a class 3, or rappelling in a cave, noticing and choosing the way we feel is empowering. It is also uplifting and benefits disposition and resilience. One breath at a time, we are building our esteem and our capacity.”—Tim Walsh, Founder of AR
The agitated mind can’t fix a dysregulated nervous system. But when we learn new ways to hold ourselves, internally and externally, we tap skillfulness in action. The idea is to learn real, applicable tools to ease anxiety and other symptoms of stress. So what do we do with the agitation? How do we hold and express ourselves consciously, with skill, and evolve past our past?
We Can’t Think Our Way Out
When we’re triggered, activated, or upset our thoughts may reflect the inner state. Physiologically, we may be feeing the chest tighten, heart rate increase, or perhaps we notice the breathing is shallow and short. This can all impact mood and the way we perceive. The mind can be disjointed, erratic, extreme, and even, for some, may feel uncontrollable. We may say things we don’t mean, act in out-of-the-ordinary ways. When activated or triggered, we are no longer in our right mind. We have literally lost our mind. So how do we get it back? The idea is not to eradicate stress but to optimize the ways we handle it. So what do we do when we lose it?
What we’ve learned is that the thinking mind is not the path to freedom in this scenario. In fact, it can lead to stronger feelings of anxiety if we overthink or get stuck perseverating. When it comes to psychological distress and physiological symptoms, we simply can’t think our way out. When calm, the thinking mind can be helpful, but how do we get to the more peaceful state when we feel overwhelmed or distressed? This is the million-dollar question.
“We often imagine we can think ourselves into or out of a stressful situation. Somehow, if we piece together the right string of thoughts, come up with the right ideas, it will all come together. The truth is, when we are stressed, it’s much harder to think, and the mind may race, or spin like a hamster in a wheel. And, in fact, as many clinicians would say, it’s ill-advised to get stuck in the thoughts. When we are dysregulated, and feeling the physiological and emotional impact of stress and anxiety are hitting us, we have to come back to center. We come back to the body and slow things down. Start with the breath, notice how you’re feeling, and set your intention to take care of yourself, one moment at a time. This is where the healing begins.”—Tim Walsh, Founder of Adventure Recovery
Positive Coping Mechanisms
There are cognitive and somatic tools we can use to find our center when we are knocked off course. And they work in the field, on stage, driving, or on a surfboard. In real time, we can hold ourselves with skillfulness and ease, riding the wave of feelings. Here are some basic practices to self-regulate.
Ground
Studies show that we can ground ourselves outside in simple ways. A practice called earthing, is one way to establish immediate connection. In awareness, we place ourselves in direct proximity to a natural space in order to reap the rewards.
Some grounding techniques:
Spend time outdoors, barefoot
Swim or immerse in a natural body of water
Lie on the ground, outside
Work or sit in the garden, immersed in the plant life
The art of attention is dictated by our intention, so don’t overthink it. Simply put down electronics, turn off that ringer, and head out for a bit. If you’re already out and finding yourself struggling, activate the practice in real time. Notice your surroundings, allow your body to land, awaken to the here and now. And breathe.
“Emerging evidence shows that contact with the Earth…may be a simple, natural, and yet profoundly effective environmental strategy against chronic stress…and many common health disorders, including cardiovascular disease. The research done to date supports the concept that grounding or earthing the human body may be an essential element in the health equation along with sunshine, clean air and water, nutritious food, and physical activity.”— excerpt ‘Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons’
Breathe
The breath is one of the fastest paths to tap into the parasympathetic nervous system—also called rest and digest—which regulates the stress response and brings us back into balance. Breathing practices can work by igniting a chain reaction to slow things down. One of the easiest ways to start using the breath is a simple practice called box breath. This is used in the military and is a sure way to center in the moment. Here is a quick summary.
Breathe in for a count of four, hold your breath for a count of four, exhale for a count of four and hold your breath again for a count of four. If 4 seconds feels long or too short, adjust the count for each step (for example, breathe or hold for 2 or 3 seconds, instead). Repeat this sequence four to five times, at a minimum, to initiate the response.
Basic breathing techniques are profound when we are agitated because the approach brings us back to our senses, into our body in the present moment. Typically, when we’re out of sorts or reacting, we’ve left the here and now and are either stuck in the known past or the unknown future. Either way, we certainly aren’t inhabiting the skin we’re in. We need to tune in and land. Breath work is a short cut.
Move
Another powerful way to influence the stress response is through movement. Many of us like to spend time moving and exercising. There are many reasons we do this, but incorporating the body, is a critical part of mental health—it is not just about the mind. Traditional talk therapy dwells largely in the cerebral, activating the thinking mind and the feelings in affiliation with thoughts and experiences. It often happens seated, indoors. This practice can be very beneficial, and the integration of somatic teachings can increase healing significantly. Some need more than just talking, and movement in nature provides a robust context for transformation.
Engaged in activities outdoors, we light up other areas of the brain. We’re breathing in fresh air, seeing new sights, taking in nature with all the colors, bird calls, babbling brooks, and breezes. Our sensations are alive. In natural environments, the research shows that we experience increases in positive engagement and energy levels, in tandem with decreased tension.
Observe
The art of awareness is a tool we can home in on in therapy or in adventure pursuits. The capacity to observe and direct our actions is a skill we can develop, especially in the context of nature. We’re given choices all day long, some small, simple options, others significant, life-impacting choices. The ability to think through observations and apply modifications in real time is a powerful way to navigate challenges. Grounding in the experience, we can witness what’s happening, orient to the present moment, and make empowered choices. This is huge, especially for those of us who did not necessarily have access to the power of choice in our lives. Empowerment makes way for resilience. Consequently, noticing our surroundings, the trees, the waves, the colors, the sounds, the smells. All sensory data helps to bring us back and mitigates stress.
The Adventure Solution
“Our intention flows where our attention goes.”—Tim Walsh, Founder of Adventure Recovery
Adventure activities guide us to embrace the ever-changing elements, adjusting our thoughts, plans and goals. Adaptability, agility, and flexibility come into play. These sports allow us to manage and often eliminate the unnecessary burdens of thoughts and feelings that may be running us around. At times, the activity requires it. It is mandatory that we show up as our best selves. The focus is on—our minds clear and our senses are sharpened.
Learning new skills, outdoors, connects us to needs for success and fulfillment. Learning to kayak, climb, surf, ski, navigate, set camp—each of these activities require trial and error, attempt and failure, growth and mastery. Each of these skills are practiced in real-time with no outside distractions. The mind can only focus on what is in front of us, demanding complete attention.
As we evolve and grow, we can see our progress. We clearly recognize the challenges overcome, and this builds confidence and strength in real time. As we develop skill, we adjust goals to be more in alignment with capacity. We grow to trust ourselves in new ways. This is empowerment.
Mental Health Month: Awareness and Alignment
May is Mental Health Awareness Month. Every year, Mental Health America shares various resources related to mental health statistics, mental health in the US, and mental health tools for self-care and implementing positive behaviors. This year, the MHA highlights nature and time outside as specific avenues to well-being and note various aspects of time outside including light exposure, movement, connection with others, and overall improved outcomes for those who access nature:
“Spending time in nature is linked to many positive mental health outcomes – improved focus, lower stress, better mood, and reduced risk of developing a mental health condition. Most studies on nature and well-being look at green spaces like parks and forests, but researchers are also beginning to look at blue spaces – places with ocean and river views.”
Paths to Feeling Whole: Awe and Connection
What we know is that what happens outside, substantiated by experts in neuroscience and biology, touches who we are at a deep level. In nature, we gravitate to a rhythm that resonates in the fiber of our being—our DNA—in ways we can’t put into words. We experience it every day. It may be the ability to find peace and slow the analytical mind on a vigorous hike. Or, perhaps someone feels more comfortable to connect and share their experiences when they are out in nature, sitting by the fire. It could be the awe and majesty of reaching the summit on a four-day expedition in Alaska. In natural environments, away from distraction and technology, we find connection to self and others—and a deeper sense of interconnectedness. We have the opportunity, on the regular, to experience this gift and tap into aspects of ourselves we didn’t know existed. The results of these experiences are immeasurable. Outside.
SOURCES
WHO 2023; MHA 2023; APA Oct.2023;
Michail Georgiou, Gordon Morison, Niamh Smith, Zoë Tieges, Sebastien Chastin ‘Mechanisms of Impact of Blue Spaces on Human Health: A Systematic Literature Review and Meta-Analysis’ Int. J. Environ. Res. Public Health 2021, 18(5), 2486
Katherine Boere, Kelsey Lloyd, Gordon Binsted & Olave E. Krigolson ‘Exercising is good for the brain but exercising outside is potentially better’ Scientific Reports volume 13, Article number:1140 (2023)
George MacKerron, Susana Mourato; ‘Happiness is greater in natural environments’ Global Environmental Change Volume 23, Issue 5, October 2013, Pages 992-1000
Kirsten Weir ‘Psychological research is advancing our understanding of how time in nature can improve our mental health and sharpen our cognition’ April 1, 202012 Vol. 51, No. 3
Gaétan Chevalier, 1, 2 Stephen T. Sinatra, 3 James L. Oschman, 4 Karol Sokal, 5 and Pawel Sokal ‘Earthing: Health Implications of Reconnecting the Human Body to the Earth's Surface Electrons’; J Environ Public Health. 6 2012; 2012: 291541