5 Tips for Adding Nature Connection To Your Routine

I get it. It’s hard to make time for anything extra, especially if you’re already struggling with health issues. But there are some quick and relatively easy ways you can make connecting with nature part of your regular routine.

And it is especially important for those already dealing with or recovering from a health issue to take some time to connect with nature regularly. Dozens of studies* show the benefits nature connection has on mental and physical health. A few highlights:

Connecting with nature …

• Reduces blood pressure and release of stress hormones
• Boosts the immune system
• Decreases anxiety and rumination
• Improves mood
• Aids healing and pain reduction

*There are so many studies out there, it makes the evidence hard to refute. But if you’d like to do some digging for yourself try these searches (and check out the resources at the end):
Studies on how nature connection affects mental health
Studies on how nature connection affects physical health

5 Tips For Connecting with Nature

Everyone’s situation is different, so modify or adapt these suggestions as needed.

1. Get Out!
   One of the most important things everyone can do is to get outside in the sun (even under cloud cover) for 15 – 20 minutes every day without (or before) sunscreen, and prescription lenses (UV protection in glasses and contact lenses can reduce intake of helpful rays). Just be sure to monitor your time and not stay unprotected for too long when it’s warm. In hot weather/climates, sitting out in the sun early in the morning is best.
2. Make A Physical Connection.
   Physical connection with the earth and living things refreshes and grounds our energy fields. Plus, certain microbes in the soil can increase the production of serotonin levels in the brain (serotonin is our natural anti-depressant and strengthens our immune system).
   – Sit under a tree, or on a patch of grass with your shoes off (weather permitting)
   – Dig in the dirt: plant flowers, make mud pies, or just bury your toes in the soil
3. Move Your Body.
   Physical movement outdoors increases our connection to nature and aids our overall wellness. This can be as gentle as stretching, or as vigorous as trail running. Whatever level of movement is right for you, find a way to do some of it outdoors.
4. Make Some Observations.
   Spending time observing the natural world, even from indoors, is a wonderful way to foster a nature connection. It makes us pay closer attention to the marvelous details nature holds if we’re willing to stop long enough to really look.
   – Put out a bird feeder near a window or outside bench so you can see it easily, and keep notes on what kinds of birds (and/or squirrels) visit
   – Observe one place in nature through the cycle of the seasons, and notice how that place changes over time. Consider using a tree or view from a window at your home or office.
5. Be Mindful.
   Mindful time means working to quiet your ‘talking’ brain and honing in on where you are and/or what you’re doing instead. Learning to quiet the chatter in our heads, even just for 5 or 10 minutes, can have lasting benefits on our mental and emotional health. Being in nature gives you something to focus on instead of your internal monologue. Try to spend some of your nature connection with no agenda other than to just be present with what nature has to offer you.

For more information on the health benefits of connecting with nature, check out some of the resources below, and download my free Healing with Nature Connection Poster to share these tips with others in a colorful graphic.

https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing
https://www.webmd.com/a-to-z-guides/ss/slideshow-sunlight-health-effects
https://permaculture.com.au/why-gardening-makes-you-happy-and-cures-depression/