Nature Therapy: Get Outside for your Recovery

Get outside and explore in nature to support your recovery.

Sep 13, 2023

My favorite moments of the summer have been morning walks outside with my toddler. We wake up, eat breakfast, get dressed, then take the dogs outside. We mainly walk around our backyard exploring, and while it’s the same routine most mornings, it’s also so different each day.

In June, there were wild strawberries on the back hill and wild thyme growing in the yard that turned into purple flowers as it bloomed. In August and September, there have been blackberry bushes right next to the woods. On rainy days, there are lots of slugs (slug slime takes forever to wash off) and worms. Other days, we’d do some weeding on the front patio or in the overgrown garden. Some mornings, we had the luxury to be outside for a few hours at home or at the playground while other mornings, it was a few minutes before rushing around.

Part of me feels lazy for ‘doing nothing’ in the morning, yet, it’s been such a calming part of my day to be outside listening to the birds, the wind, and seeing the changes around our house on a daily basis. It’s nice to slow down and watch my son look at a frog or grasshopper with amazement, or search for snakes in our stone wall.

Getting outside is one of the best - and free - tools for your mental and physical health and your nervous system.

Heading outside for the morning sunlight can support sleep by establishing healthy a circadian rhythm. Even if it’s cloudy, spending 5-20ish or more minutes outside can help your eyes get sunlight and regulate your circadian clock for sleep and other bodily functions.

Since so many people spend their workdays inside, getting outside in the morning and afternoon (or whenever possible) can help encourage good sleep, which is also essential for health. It sounds simple, but it really can be a gamechanger for sleep, mood, energy, and more. There’s podcasts out there that go more in depth on the science behind this if you’re interested, but the take-home is: morning sunlight.

Sunshine on bare skin can also aid with Vitamin D production.

For the nervous system, getting outside in whatever nature is possible for you - a yard, local park, trail in the woods, hiking/walking - engages all the senses. When you can slow down and notice the rich smell of the woods, feel the crunch of fall leaves, hear birds chirping, see the trees, plants, horizon, or whatever landscape you’re in, and if even taste berries or food from a garden.

Even writing about it helps me feel more grounded and relaxed, and part of the reason why I spend so much time outside with my son is because parenting is so much easier when we’re outside. Ever since he was a newborn, getting outside would help fussiness, and now it can help calm tantrums too.

Engaging in sensory activities can not only help us meet our sensory needs, but as a result can help regulate our nervous systems to support a sense of calm or clarity for the rest of the day. When it comes to your health or recovery, reducing anxiety even a little bit could support your ability to nourish yourself.

Getting out in nature can enhance immune system function, support mental health and reduce stress levels, and much more. Most importantly, it’s a free tool.

How to Incorporate Nature into your Recovery

Eat Outside.

Can you eat breakfast outside? Or take your lunch break outside? Or a weekend picnic at a park with a friend?

Eating outside provides a lot of sensory input and distraction. If a meal is tough, practice tuning into your senses by listening to sounds you hear, feeling the grass, or looking around at what you see.

Morning Sunlight

When you wake up, step outside for a few minutes. If you have time, give yourself 10-20 minutes or more outside. This may mean a walk outside before you start your day, or if you have a dog, heading to a dog park or playing fetch. Or simply, stepping out your door for a few minutes.

Move or Explore in Nature

If you’re able to, engage in movement in nature through walks, hikes, bike rides, kayaking, or other activities you like. If possible, invite a friend along too. Make sure to bring a snack and some water!

If taking a break or working on your relationship with exercise at the moment, you could explore a gentle movement practice outside or decrease the length or intensity of walks/hikes.

Relax in Nature

You don’t have to exercise to enjoy time outside. Set up a hammock in a park, a blanket in a park, or read beside a creek to change up your environment.

Changing up your environment, especially outside, can help recovery. Instead of being inside and stuck with your typical food or body image thoughts, getting outside allows you to use your body in different ways through exploration, connection, or just being a part of nature. It often can give your brain a break from the endless thoughts by tuning into the sensory experiences around you, or give you distance from urges.

If you’re inside…

If you’re inside working, studying, or just because, can you open a window? Even if it’s the winter, try opening a window for 5 minutes for some fresh air flow. The cold air can also provide a distraction from thoughts or urges.

If you’re inside, you can also put on nature sounds or videos to bring some element of calm to your current environment. We love watching baby animal videos - it’s surprisingly calming and very entertaining.

Take up a Nature Hobby

Explore a new hobby outside or that involves nature like nature journaling, bird watching, photography, gardening, fishing, napping (not quite a hobby but a nap outside feels extra restorative).

Connect in Nature

Connection can be an antidote to the isolation that’s often part of an eating disorder. It feels even more enriching to go for a walk or a hike with a friend and experience the world together. This could be doing any of the above - hiking, a picnic, just being outside - with friends, family, or a pet, or you could find a group that does regular outdoors activities.

Work Outside

If it’s possible, bring your work outside. Sometimes, I’ll do emails or continuing education sitting on my porch for part of the day. Again, changing up your environment can make a big difference to your mood, even for a few minutes of your day.

Or if you have virtual appointments with a therapist or dietitian, can you take these outside?

Getting outside doesn’t have to be an all or nothing affair. It doesn’t mean exploring a new trail or spending hours outside everyday. Start where you can - step outside for a few minutes for your day, then build or explore from there. Notice how it shifts your mood, energy, thoughts or emotions for those moments or later in your day too.

Anytime we can support overall wellbeing, as well as regulate our nervous system, we can encourage recovery. It may not feel like it’s directly working on recovery, but if you can feel a sense of calm for a moment of your day, that could lead to feeling a sense of calm around food or at a mealtime too.