Volume 1:
Spend Time in Nature
Finding solace and tranquility in our everyday lives is a challenge. However, amidst the concrete jungles and digital distractions, there lies a simple and effective method for enhancing mental well-being: spending time in nature.
Natural spaces: parks, gardens, forests, meadows, lakesides, riversides and by the ocean are sanctuaries where individuals can reconnect with nature, calm their minds, recharge their spirits, and enjoy better mental health.
Exposure to nature has been linked to improved mental health in dozens of studies. Spending time in natural settings can reduce stress, anxiety, and depression and improve thinking while promoting overall psychological well-being.
Nature offers a respite from the constant harsh stimuli of urban environments, creating a peaceful atmosphere that facilitates relaxation. The serene surroundings, the sound of rustling leaves, the lapping of waves and the gentle sound of birds work in harmony to soothe the mind. This reduction in sensory discordance allows for a significant decrease in stress and anxiety levels. Seeing animals in nature gives many a sense of awe. Watching geese fly overhead or squirrels chase each other plugs you into the natural environment. There may be an inherent human affinity for nature, supporting the idea that natural environments are intrinsically calming and restorative. Interaction with nature can increase self-esteem and mood, reduce anger and have a positive influence on emotions and behavior
Exposure to nature has been linked to improved cognitive function. Natural environments provide opportunities for physical activity, which enhances mood as well as improving your physical health. Additionally, the visual appeal of greenery and the sense of open space can elevate mood and promote positive emotions.
Engaging in activities such as birdwatching, gardening, foraging, and hiking provides opportunities for physical exercise, fosters a sense of achievement, and promotes a connection with nature.
Greenspaces foster community by encouraging social interaction. Say hello and smile as you walk past people. At a dog park, talking to fellow dog owners can boost mental health by providing emotional support and reducing loneliness.
Practice mindfulness by taking slow, deliberate walks in nature. Pay attention to the sights, sounds, and smells around you, allowing yourself to fully experience the present moment and find peace in nature's embrace.
Incorporating nature into daily routines can make you happier, and yield substantial benefits for mental health.
Ditch, your phone, either by leaving it at home or burying it deep in your purse or pocket with notifications silenced.
Creating a greenspace at home can provide some of the benefits of exposure to nature. Make a small garden or green corner at home. Indoor plants, balcony gardens, or even a simple collection of potted herbs can bring the calming presence of nature into your living space.
Step outdoors, inhale the fresh air, and allow the therapeutic benefits of green spaces to enhance your mental well-being.
Just One Small Thing for Your Mental Health is a series of insightful blog posts by Dr. Patrick McGrath, a seasoned clinical psychologist at CMAP Health. With a wealth of experience treating both children and adults, Prof. McGrath is a highly regarded clinical researcher and mental health expert. Recognized for his groundbreaking work, he has been honored with the prestigious Order of Canada and numerous awards for his leadership, innovation, and research contributions.