World Earth Day: How Nature Supports Mental Health and Calms the Nervous System
World Earth Day is an annual event dedicated to celebrating the beauty and importance of our planet while also raising awareness about environmental issues. It’s a day to reflect on our connection to nature and the need to protect it for future generations.
For those of us in the therapy world, Earth Day can also serve as a reminder of the deep, restorative role nature can play in supporting our mental health. In therapy, we often explore the interconnectedness of our minds and bodies; nature plays a vital part in that connection. It’s no surprise that being in nature can help regulate our nervous system, calm stress, and bring a sense of peace to our otherwise busy lives.
Nature has a unique ability to activate the parasympathetic nervous system—the part of our nervous system responsible for rest, digestion, and repair. When we immerse ourselves in the natural world, whether through a walk in the park or simply sitting by a tree, we trigger a relaxation response that helps us shift out of “fight or flight” mode (sympathetic nervous system) and into a more peaceful, restorative state. This process has a profound impact on our mental health, reducing stress, lowering anxiety, and even improving focus and creativity.
In this post, we’ll explore how nature can be a powerful ally in supporting our mental wellbeing, offering simple ways to integrate the calming energy of the natural world into our lives.
USING nature to support our mental health and nervous system regulation
Below are some easy, everyday ways you can connect with nature—each one offering a gentle boost to your mental wellbeing and helping your nervous system find a bit more calm and balance.
Mindful Nature Walks: Walking through nature is one of the most accessible ways to regulate your nervous system. As you move, try grounding yourself by paying attention to the sensations in your body—the texture of the earth beneath your feet, the cool breeze on your skin, the sound of birds, and the smells of trees or flowers around you. This activates the vagus nerve, which helps to calm the body’s stress response and bring you back into balance. Focus on each step, allowing the pace of your walk to mirror the pace of your breath.
Earthing or Grounding: Have you ever noticed how soothing it feels to walk barefoot on grass or sand? Some studies suggest that this practice, often called “earthing” or “grounding,” can help reduce stress and improve mood. If you’re by the seaside or have a lido nearby, immersing yourself in water can offer similar benefits.
Create a Calming Indoor Oasis: If getting outside isn’t always possible, creating a nature-inspired space in your home can also benefit your mental health. Consider buying fresh flowers or adding plants to your space or placing natural objects like stones, shells, or wood on your desk or windowsill. Even the act of tending to plants can help regulate your breathing and offer a sense of nurturing.
Breathing Exercises in Nature: The deep, slow breaths we take when we’re surrounded by nature not only calm the mind but also directly impact our nervous system. A simple exercise is what we call “box breathing”, or “4-4-4” breathing”: inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Doing this while in a natural setting can amplify the calming effects, activating the parasympathetic nervous system and allowing you to feel grounded and centered.
Sensory Awareness in Natural Spaces: Nature engages all our senses, which is why it’s such a powerful tool for nervous system regulation. Whether you’re listening to birdsong, feeling the texture of tree bark, or watching the movement of clouds, taking time to fully engage your senses helps draw you out of your head and into the present moment. This mindfulness practice can lower cortisol levels and shift your brain into a more relaxed state, reducing anxiety and mental overwhelm.
Get Outside for a Meal or a Bit of Exercise: If you work indoors, try taking your lunch break outside. You can also go for a run or jog through your local park, or try some yoga outdoors.
Connect with Animals: Even if you don’t live near open countryside, you can visit a local park to look for squirrels, ducks, or other birds; you can also try to visit a city farm, volunteer to walk dogs for an animal shelter, or even ask to borrow a friend’s dog for occasional walks.
Get creative. Draw or paint nature scenes or animals, or let them inspire a poem or song lyrics. If you enjoy journalling, why not try and do it outside?
If getting outside is difficult, listening to natural sounds on your phone (e.g. birdsong, ocean waves, forest sounds or rainfall) and/or watching TV shows or videos of nature is great too!
Why does this all matter for mental health?
Incorporating nature into our daily routine isn’t just about feeling “better” in the moment—it’s about supporting our nervous system over time. By regularly engaging with nature, we are creating opportunities for self-regulation, grounding, and emotional resilience. In therapy, we often discuss ways to nurture our inner world, and nature is one of the most powerful, accessible tools we have to help us do that.
Let today’s celebration of Earth Day remind us of the potential for restoration in nature’s presence, and the power of simply being still, breathing deeply, and reconnecting - with the outside world and ourselves.
Nature, Therapy, and Support
Just as nature offers us space to pause, breathe, and return to ourselves, therapy can provide a similar sense of grounding and support. In the therapy room, we explore what helps you feel safe, regulated, and connected—whether that’s through your relationship with the natural world, your inner world, or both.
If you're feeling overwhelmed, disconnected, or simply curious about how to care for your mental health in a more sustainable way, you're very welcome to reach out. Together, we can explore what helps you feel more rooted, more resourced, and more like yourself.
