7 Tips for improving mood with nature

Exercise, natural light, and connecting with nature can have a profound impact on our mental health. I personally feel calmer, and more fulfilled with life when I am able to regularly spend time outside.

However, there are various reasons that can make getting outdoors difficult. If you are feeling low, depressed, or anxious you may feel you don’t have the energy or motivation to make it out of the door. Other issues such as disability or illness may make it impossible or difficult to regularly spend time in nature.

I wanted to write an article to share tips that will hopefully give you some ideas for connecting more with nature.

Here are my top seven tips:

Tip 1 - Finding a reason

What would you like to achieve by getting outdoors? Are you looking to:

• improve your mental health;

• Reduce stress;

• Get fitter;

• Make new friends;

• Learn a new skill.

Your goal may include one or more of the above. We are often more motivated when we have a clear purpose.

Tip 2 - Find something you enjoy

Finding an activity you enjoy will increase the likelihood that you will keep doing it regularly.  There is nothing more demotivating than pushing yourself to do something you don’t enjoy. Not only will you end up dreading it but it will soon go by the wayside. This may then lead to negative feelings or to beating yourself up for not being able to continue.

To find an activity you enjoy you may need to try out a few different things. Most clubs allow you to have a go at their activities before having to commit to joining.  

Is there an outdoor sport or activity you used to enjoy doing in the past that you no longer do? Consider the reason you stopped doing it. Is it something you could enjoy trying again?

Tip 3 - Take it steady

Don't overdo things when you first start out. Too much too soon can feel unpleasant and off-putting.

As a hypothetical scenario - It is winter and you set yourself a goal to spend time sitting in the garden in the morning. Which of the following would you be most likely to repeat:

1. An hour where you start to feel cold and miserable after five minutes or

2. Five minutes with a warm drink.

Personally, I would choose number two. If five minutes was comfortable, I may try six the next time. What I wouldn’t want is for it to become an experience that is uncomfortable and not want to do again.

If it is a new exercise program, doing too much too soon could leave you tired, aching, or getting injured. It’s much better to start off slowly and build up.

Tip 4 - Set yourself a goal

You’re more likely to succeed if you set yourself a clear goal.

Try writing your goal down. Written goals are more likely to be successful than if they remain in your mind alone.  

To set a clear goal you may want to consider:

1. The specifics of what you want to achieve. For example, complete a 5k in 9 weeks.

2. Your reasons for wanting to obtain this? To feel fitter;

3. Subtasks - What steps do you need to take to accomplish your goal? Use the NHS Couch to 5k 9-week program;

4. Do these steps feel realistic? They seem to be but I can review if it turns out not to be the case;

5. How often and for how long do you need to focus on each sub-goal? A week for each section of the Couch to 5k plan.

Although goals can be motivating, you need to ensure that if you didn’t meet them that you’re not too hard on yourself.  If you don’t manage to meet your goal:

• Reflect on what caused you to not meet your target.  

  • Was the goal too ambitious? Can you start again with a more realistic goal?

  • Did you struggle with motivation? What was the reason for this and what can you do about it next time? Missing a goal isn’t a failure. It can be a useful source of information. Knowing what got in the way can help you do something to reduce this happening next time;

• Is it a goal you can extend the target date for? We can all have a few off days. It does not mean your plan has completely gone out of the window.  You can always pick it up again at a later date. Try to be kind to yourself. The idea of getting outdoors more is to improve your well-being, not add to your stress or your inner critical voice;

• Reflect on what you have achieved. Just getting out of the door, when you feel low or lacking in energy, can be an achievement in itself.

Tip 5 - Bad Weather and clothing

Be prepared for bad weather conditions.  There is nothing worse than going outdoors on a wet and windy day and getting cold and drenched. I often carry a waterproof coat, spare gloves, and a hat. I’ve learned the hard way how quickly conditions can change!

There is a Scandinavian saying, “There is no such thing as bad weather, only bad clothes”

It isn’t just what we consider ‘bad’ weather we need to be prepared for. Sunscreen can also be an invaluable item to carry too.

Wear-in new clothing and shoes before venturing too far in them. It’s not great to be away from home with clothes that are chaffing and shoes that are hurting your feet. Carrying a small tin of vaseline can also be useful in the event that clothes or shoes start to feel painful.

The key to enjoying what you are doing is to ensure that you are dry, warm, and comfortable.

Tip 6 - Make it social

Adding a social element to an activity can sometimes help with motivation. Ask a friend if they want to join you for the activity. Joining a group or a club can be a good way to meet other people.

Tip 7 - Bring nature indoors

If you are not able to get outdoors regularly due to physical or psychological difficulties there are still ways you can connect with nature. Research suggests that nurturing indoor plants and watching nature programs may also improve well-being.

If you have a window where you can see nature, spend time looking outside. If it isn’t too cold you could try opening the window. Notice:

• What colours you can see;

• The different textures;

• Any sounds you can hear;

• Any movements? e.g. animals, and plants swaying in the breeze.

Other ideas for connecting with nature indoors could include:

• Flower arranging;

• Listen to recorded sounds of nature e.g. waves, the rain or birdsong;

• Growing herbs or microgreens;

• Making a terrarium;

• Crafting e.g. making paper flowers, sewing natural patterns, making a collage.

Ideas for connecting with nature

Here are some suggestions for outdoor activities:

• Connecting with nature in a city;

• Volunteer for a wildlife or environmental charity;

• Geocaching;

• Outdoor Yoga;

• Running, Nordic walking, Hiking or cycling;

• Wild swimming, sailing, or surfing;

• Golf;

• Outdoor tennis;

• Gardening or growing vegetables.

• Nurturing indoor plants, growing indoor vegetables and herbs;

• Creating a piece of artwork using natural materials e.g. a leaf collage, a twig heart;

• Floral colouring-in book;

• Have a picnic;

• And many more that I’ve not mentioned here.

Counselling

If you’re experiencing a lack of motivation, low mood, or other difficulties then I might be able to help. I offer online and telephone counselling. If you have any questions or would like to book an appointment please contact me: