Wellness Wednesday #2: Step Outside
In my Wellness Wednesday weekly series, I share one small action you can take to help you refresh, recharge, and refocus. #WellnessWednesday
You and I share a strong bond; we’re part of the triple O’s – Older, Overstressed, and Overwhelmed. Although our circumstances might be different, we have similar challenges, worries, and frustrations. Furthermore, we wake up every day with the same shared objective:
- We want our lives to be a little more peaceful and balanced, and
- We need structure, guidance, and a little support to face the challenges in the coming week.
This is one of the reasons I started my new Wellness Wednesday series. I want to support and encourage other women who feel challenged by this stage of life.
So, let’s continue #WellnessWednesday with what I think is one of the most important steps we can take to protect and nurture our mental health.
One of the key tools in our arsenal is staring right at us through our window. It’s easy to access, has no lines to stand in, and is absolutely free. Nature.
Wellness Wednesday Tips for Mental Health #2 – Step Outside
A pre-Covid article on the benefits of nature by the American Psychological Association outlines how time spent outdoors offers many benefits including better attention span, lower stress levels, “and even upticks in empathy and cooperation.”
Now that is a medicine we all could use!
We need to remember that caring for someone with mental illness is a full-time job, and like with any other job, we need to allow ourselves time away, time to refresh, and time to recharge.
This year my husband and I started taking small “walk-abouts” throughout the day, and I mean short. We typically do a short loop around the cul-de-sac once before we start work (we both work from home) and then 2-3 more times during the day, sometimes walking a mile or more. But the distance doesn’t matter to us, our goal is to clear our heads, catch up quickly about our day, and take in the sights and sounds of nature. This quickly became a welcome routine, our refuge from the chaos inside our four walls. We cherish this brief time outdoors because it gives us a chance to truly relax.
So what small step can you take to engage with nature and boost your mental health? Here are a few valuable tips to guide you.
1 – Choose a Short Walking Path
Whether it’s in a park, through city streets, in your neighborhood, or around your yard, find a comfortable, short route that you can walk in just 10-15 minutes. Your goal is to make this a quick, easy new habit, so keep your walk short and simple.
Although your doctor would use this as an opportunity to get your daily recommended dose of exercise, that’s not your goal here. You don’t want this to become a duty, something you feel you should do. Instead, make it a secret escape.
2 – Engage Your Senses
During your brief escape walk, activate at least 4 of your senses – see, hear, smell, and touch.
For example, filter through the sounds of cars and lawnmowers to hear bird songs, squirrel chatter, or the patter of raindrops. Focus your eyes on the smallest details like the veins of a leaf or the wings of an insect. Then, breathe in and try to sort out natural vs. manmade scents. Identify the smells of dry leaves, fresh-cut grass, spring flowers, sea air, or wet evergreen leaves. Finally, run your fingers along the smooth parallel veins of a blade of grass. Then compare that with the rougher texture of an oak leaf.
3 – Snap a Photo
Find something nature-made, get in close, and take a photo. It doesn’t matter if your target is a tree, flower, leaf, bug, or rock. The goal is to get in close. Use the wonderful auto-focus tools built into newer cellphones, like the macro setting.
Focusing on small details draws your mind away from the issue at hand (aka being an exhausted parent). Then, if you’re curious to learn more, upload your photo as an observation on an app such as the iNaturalist app where a database and community of fellow nature nerds is ready to help you identify your find.
4 – Practice Controlled Breathing
While outside, intentionally breathe in through your nose, slowly to a count of 4. Then exhale through slightly parted lips for another slow count of 4. This will help relax tense muscles, free your mind from stress, and renew your energy.
5 – Smile
I have cherished a simple bit of advice my Mom gave me a long time ago when I was just a young, broken-hearted teen: “Smile, even if it feels forced because you need to trick your brain into feeling good again. Before long you’ll be smiling with no effort at all.”
She was wise beyond her time, as studies in the last 5 years have shown that smiling can indeed trigger your brain to release those feel-good chemicals dopamine and serotonin. Like the muscle memory you develop when learning to ride a bike, your brain recalls that a smile is usually associated with humor and happiness. Improved mental health is just the beginning … there’s a host of physical benefits as well, such as lower blood pressure and improved immunity!
Step Into Action!
The great outdoors is an unparalleled retreat for resetting your mind. What tip inspired you today?
Choose one action you can take this week; then, get out your calendar or weekly planner and schedule dedicated time to implement your plan. Remember, small steps lead to significant changes!
Would you like to receive more uplifting and actionable tips for Wellness Wednesday directly in your mailbox? Just click the button below to subscribe now for weekly doses of well-being. Your inbox will thank you! 🌟
