Commit to be Fit: Go outdoors for mental health boost

Last week, our 3-year-old had an epic meltdown. The whole family was trying to calm her down. My 7-year-old even busted out the big guns with a Bomb Pop, her favorite popsicle, but to no avail. Our sweet toddler could not stop screaming and crying.

I remember my mom’s advice, passed on from her mother, “To calm an inconsolable child, try putting them in water or take them outside.” With the beautiful weather, I opted to carry her outside.

Once outdoors, her cries started to subside and I could faintly hear birds chirping in the background. I whispered, “Shh. Can you hear that, Mikki? Can you hear the birds? Tweet, Tweet. Can you hear them?” My sweet girl slowly stopped crying, took a couple of deep breaths, nestled her head on my shoulder, and whispered back, “Tweet, tweet. Hi, birdies.”

We sat outside for a while on our rocking chair, and it was like I could physically feel the tranquillity of the great outdoors. The warmth of the sun, the crisp air, and the beautiful melody of the birds singing provided us an oasis of peace.

Ironically, later that week my mom sent me a recent study by researchers at King’s College London, talking about how birdsong and bird encounters are good for health and soothing to the soul.

Studies consistently demonstrate the many benefits of spending time in nature. Along with listening to birds, here are some additional ways to use nature to help boost mental health this spring:

Listen to birds: Numerous studies have shown that exposure to bird sounds can reduce stress levels, lower blood pressure and promote relaxation. Having a hard time getting outside? You can get the same result by playing birdsong music while you’re inside. Research is finding that bird songs may be one of the most restorative natural sounds helping to reduce stress.

Grounding: Grounding, also known as “Earthing,” is the process of connecting to the Earth's electrical energy. This practice is rooted in the theory that the electrical charges from the Earth can have a positive impact on your body, your health and your mood. You can do this by walking barefoot in the grass; gardening without gloves; or lying in the grass.

Forest Bathing: The main focus of forest bathing is not on physical exertion, but rather on the healing power of being outdoors and recognizing and experiencing the beauty surrounding you.

The key to unlocking the power of forest bathing, which can be done in any beautiful and natural setting, is to consciously use your five senses; experiencing nature through your ears, eyes, nose, mouth, hands, and feet. Next time you are outside, intentionally use all your senses: Listen to the birds, observe the beauty of the shapes and colors of new buds on trees, feel the rough texture of the bark on a tree. Inhale the fragrance of beautiful spring flowers or the aroma of fresh-cut grass, as you relish the warmth of the sun on your skin, and the freshness of the air as you take deep breaths.

No doubt you have already recognized the positive effects of nature. Studies have found that spending time in nature has the ability to reduce stress, anxiety, depression, anger, and pain levels — along with the ability to strengthen one’s immune system.

This week, armed with the knowledge that studies confirm what you already knew to be true, how will you try boosting your overall health and well-being with nature?

Kylie Alger is a certified wellness coach and co-owner of the Well-Woman: Body, Mind & Spirit. Comments: kylie@thewellwoman.org.

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