Finding Peace in Nature's Free Therapy

Need a mental reset? Nature’s already waiting!
The July 5th episode dives deep into the healing power of green space and ocean therapy—real, science-backed ways to improve your mood, ease anxiety, and reconnect with your calm. Whether it’s forest bathing, barefoot walks in the grass, or listening to ocean waves while sipping coffee, we break down how nature can literally rewire your brain for peace.

🌲 No forest nearby? No problem. We’ve got some free, easy alternatives to bring nature’s benefits to you—even if you’re stuck inside.

🎧Listen in for calming tools, surprising facts, and a gentle reminder that the earth has always had your back.

🌱 If this episode helps you breathe deeper, think clearer, or smile softer—share it with someone you love. Healing is free, and it can start with a single step outside.

Transcript

 Hey everyone, welcome back or thank you for finding us. You listening in today shows that you are committed to your own self care or if someone shared this with you, well they care about you as well. So welcome as we explore ways to reconnect, reflect, and reground ourselves in a busy, techno world and sometimes you just need a break from that so today we’re talking about a topic that’s as old as the earth itself. We’re talking about green and blue space therapy and its powerful impact on our mental health.

You’ve probably heard someone say, “I just need to get outside,” or maybe you've just said it yourself. But what if getting outside could be more than just a breath of fresh air? What if it could actually help heal your mind, your mood, and your sense of self? That’s what we’re talking about today because it’s true...you can actually heal yourself with nature...it’s free and it’s already all around us. How easy is that? 

So what exactly is green space therapy? Green space therapy is a type of ecotherapy, or nature-based therapy, where exposure to natural environments—like parks, forests, gardens, or even a simple patch of grass—is used to support mental and emotional wellbeing. It's not just a walk in the park—it’s intentionally using nature for all she has to offer. It’s about engaging your senses, slowing your pace, and letting nature do what it’s been doing for humans for millennia: helping us feel better.

It can be going for a walk, doing some gardening, just stepping onto grass or forest bathing—also known as Shinrin-yoku in Japan. It’s a term originating in the 1980s that means "bathing in the forest atmosphere”. I’m not talking about literal bathing or running thru the forest naked but hey if that works for you and it’s not illegal, then why not...but we will get into more about forest bathing in a bit.

Let’s talk about why this type of natural therapy works for us. We humans evolved outdoors. For over 99% of our existence as humans today, we lived closely with the natural world. Our brains and bodies are wired for that connection. When we’re in nature, something really awesome happens: our cortisol level, our stress hormone, drops. Our heart rate slows. Blood pressure improves. And our prefrontal cortex, the part of the brain responsible for decision-making and rumination, you know those thoughts that go over and over in your head, gets a little rest and lets go of all those decisions and repetitive thoughts. 

The scientific term is biophilia which is humans' innate need to be around other natural life forces such as plants and animals. As humans evolved, those who were closely connected to nature would have a better life, so for example, someone who lived close to water, near vegetation, or with a pet as a protector like a dog would have had better survival chances. There is also the thought that we are all connected...humans, the trees, plants and all animals are connected thru an energy, a lifeforce. Now whether that’s true or not, one thing for sure is that while other humans expect so much from us and can create negativity, stress and pressure...nature and the outside forest and trees are just there ready to provide to us...without expecting anything in return.

Here are just a few evidence-based benefits of spending time in green spaces:

• It reduces anxiety and depression: Multiple studies have shown that even 20 minutes a day in a green space can reduce symptoms of anxiety and depression.
• Improved mood and self-esteem: Being surrounded by nature tends to lift mood and build self-worth, especially when combined with slow and easy physical activity like walking
• Lower stress levels as I said before: Natural sounds, like birdsong or rustling leaves, actually lower cortisol and activate the parasympathetic nervous system—our “rest and digest” state.
• Improved focus and creativity:Time in nature can restore attention and stimulate creative thinking. If you’re feeling mentally foggy or you’re having a rough time at work trying to figure something out, going for a walk outside can create just the spark you need.
• Greater social connection: Community gardens, parks, and shared outdoor spaces can help to create a sense of belonging and reduce loneliness, which is key for our mental health.

A study out of the University of Exeter in the UK found that people who spent at least two hours a week in nature reported significantly better health and wellbeing than those who didn’t. Just two hours, that’s it. And it doesn’t have to be all at once...that’s what we’re all about here is little changes, small steps so that could be broken into small daily walks or if it works better for you, one longer weekend visit.

And it’s not about hiking the Himalayas or swimming in clear lakes or needing money, equipment, a car or anything else to get this benefit. Even city parks, tree-lined streets, or backyard gardens can count. The key is the intentionality of being in that space, the quality of connection, not just quantity of greenery.

Let’s break this down further. How does green space therapy help specific mental health challenges?

So for depression, nature has a calming, grounding effect. Sunlight helps regulate our circadian rhythms and increases serotonin production which is considered a natural mood stabilizer and helps people feel happy, calm, focused, and emotionally stable. Physical activity in green space—like walking or gardening—can mimic the benefits of antidepressants by increasing feel-good neurotransmitters like dopamine and endorphins. Dopamine helps to motivate you and feeds your rewards center and can also help with sleep regulation while endorphins help to reduce pain, stress and anxiety.

Plus, there's something deeply healing about feeling part of something bigger. Nature offers perspective. The trees don’t judge. The sky doesn’t expect. You’re simply allowed to be your own beautiful self.

So anxiety...Nature gives us a break from the overstimulation of modern life. There’s less noise, fewer screens, and fewer social demands. Natural environments reduce “rumination”—the constant, often negative, mental loop that anxiety feeds on. The average person has over 60K thoughts a day and the majority are negative and the majority of those are repetitive so being outside, focusing on a leaf, a flower, the birds chirping can refocus and shift those thoughts out of rumination.

Forest bathing, which is basically walking with mindfulness in a forest or if that’s not available, a city park or tree lined streets, has been shown to reduce anxiety markers and improve heart rate variability, which helps with a healthier stress response. There are benefits of inhaling the chemicals that trees release into the air, which are trees essential oils. They can reduce our stress hormones and if you’re able to spend a few hours doing this forest bathing, it might also increase our levels of white-blood cells known as natural killer cells, that are cancer fighting proteins. So not only can you help yourself mentally but you may just be healing yourself physically without even realizing it or before you even know you have an issue. 

And trauma...For people recovering from trauma whether big or little, nature can be a gentle space for healing. It offers consistency and rhythm. Gardening, for instance, has been used in trauma therapy because it allows people to nurture something while reconnecting with their own bodies and emotions.

But what if you don’t have access to any green space or don’t feel you can make time? Over 90% of our time is spent indoors now with work and other priorities, and not everyone has access to a forest trail, a quiet park, or a backyard. Maybe you live in big city. Maybe you’ve got mobility issues or time constraints keep you inside. That doesn’t mean you’re out of options so let’s talk about green space alternatives,many of which are free, that still bring many of the same benefits.

Indoor plants...bringing the outside in actually works. Studies have shown that even a few houseplants can reduce stress, improve mood, and purify the air. Tending to plants, even small succulents, brings mindfulness into your day. Now I’ll be the first to tell you that I kill every plant that comes into my house with the exception of snake plants. You can buy them for less than $20 at you local hardware type store or plant store and I only water them once a month and they’re pretty easy with light...some get just morning sun, some get afternoon and they all seem to survive around me so there’s hope for any of you that feel you can’t take care plants. Trust me...you can with the right plants!

Try placing a plant near your workspace, in your bedroom or where you relax. Watch it grow. Talk to it...yes it’s proven that just like us as humans, they will grow much better if you speak lovingly to them and not only can you help them grow, speaking loving words helps calm you as well.

If you can’t get outside, maybe play nature sounds—rain, waves, birdsong, forest sounds. Your brain responds because it really doesn’t know the difference and especially if you add some visuals like wall art of trees, videos of waterfalls, or even a screensaver that looks like a forest path. This isn’t “just pretend”—it really does soothe your nervous system and can create a sense of calm.

Apps and online platforms offer virtual forest walks or guided nature meditations. Try this during a break at work, or while you’re walking on a treadmill or before bed. Again, making sure you are mindful and intentionally focused on what you’re seeing and hearing that’s the key. Doing this while trying to cook dinner or giving the kids their bath is not the best way and as we’ve stated in prior episodes, you can and must in fact make time for yourself. Even just 15 minutes a day can help and the time is there… remember you don’t have to make time, it’s already there so just use it better for your own self care and maybe that’s listening to and seeing some nature.

If you live in a city with limited green space, look for green rooftops or buildings with vertical gardens. These small pockets of nature still offer psychological relief and beauty, especially if you can see or visit them regularly. I love going to New York City and seeing all the rooftop greenery and while yes much of it is private, there are many places even in that big city you can go and enjoy the free open parks and walking paths.

Maybe surround yourself with nature-themed elements. Wood textures, natural colors, and organic shapes, all of those can help calm the mind and remind you of the outdoors. Even diffusing essential oils like pine, cedarwood, or lavender can trigger calming associations with nature.

And don’t forger the blue therapy, the mental health benefits of the ocean. We’ve focused a lot on green spaces, so let’s take a moment to dive into the blue (see what I did there?)—especially and specifically, ocean therapy.

This is known as blue space therapy, refers to the mental and emotional health benefits we get from being near or in bodies of water—especially the ocean.

So how does it help?

• Sound and rhythm: The rhythmic sound of ocean waves has a calming effect on our brains. Studies have shown that listening to wave sounds can reduce cortisol and induce a calmer, more meditative state.
• Visual relaxation: Looking out at the ocean creates what researchers call a "soft fascination"—your brain is engaged but not overstimulated...it’s not trying to figure anything out or produce any result, it’s just enjoying what it sees and that promotes mental clarity and emotional reset.
• The ocean air is rich in negative ions which can help clean the air and have been associated with lower levels of depression and increased alertness.
• Saltwater immersion: Swimming in the ocean can reduce inflammation, improve circulation, and release endorphins. The cold shock of ocean water also activates the vagus nerve, which is the main nerve in your parasympathetic nervous system regulating your heart and immune system and can help with relaxation and lowering stress.
• Mindful movement: Activities like walking on the beach, swimming, or paddleboarding combine exercise with the mental benefits of water-based environments. Again making sure that if and when you do these activities that you are intentional and mindful of creating that calm.

Studies from the BlueHealth project in Europe found that people living closer to the coast reported better overall mental health and were more physically active. Even if you don’t live near an ocean, rivers, lakes, and even fountains can provide a similar calming effect. And just like with green space alternatives, playing ocean sounds, using sea-inspired wall art, or visualizing waves during meditation can all bring a taste of ocean therapy to your daily routine.

So how do you get started incorporating the green or blue space therapy into your daily routines or weekly schedule and yes, it’s ok to schedule this in if that’s what it takes to make it happen. So how can you build this in wherever and whenever you are?

• Start Small..remember this is little by little. Commit to 10–20 minutes a day in or near nature. This could be bringing your morning coffee on a balcony with a potted plant, a stroll around the block, or even just sitting by a window that gets sunlight.
• Use All Five Senses...When you’re outdoors, notice the colors of the leaves. Feel the texture of bark or grass. Listen for distant birds or rustling wind. Smell the flowers, taste the rain. This anchors you in the present and deepens the therapeutic effect.
• Make it Routine..Try incorporating nature into your daily rituals. A walk after lunch. Gardening on weekends. Stretching outside instead of inside when you work out. Let nature be your companion, not just a destination.
• And reflect...focus on what you notice, feel, and think when you're outdoors. Maybe even bring a small notebook and just quickly jot down your thoughts and over time, you’ll see how your mood shifts and how you connect differently in every aspect of your life and how you show up for others and for yourself.

And speaking of others, why not share this episode and why not invite a friend for a nature walk. Join a local gardening club or community clean-up. Shared nature experiences help increase that sense of connection and support and honestly doesn’t it feel good to share beauty with others? But that’s not a requirement...you can still benefit if you’d rather enjoy it on your own and create calming power in your own solitude.

As we close, take a moment to step outside—even if it’s just onto your porch or by a window. Let yourself feel the air. Look at the sky. That simple moment can be the beginning of something deeper. Nature won’t solve your problems or whatever you may be dealing with at the moment, but it can give you the space to breathe, to think, and to heal. So whether you’re walking through a forest or standing barefoot in the ocean, know this: connecting with nature isn’t about escaping life. It’s about returning to it. You don’t need hours and hours or acres and acres. Just a little green, a little blue, a little intention, and a willingness to pause. Nature reminds us that healing isn’t always fast, but it is possible. 

Thanks for tuning in today. If today’s episode resonated with you, please share this episode with someone who might need a little more green—or blue—in their life. And feel free to leave a comment and let me know what you thought. Until then—stay grounded, stay kind, stay growing and keep healing, little by little and peace by peace.