While scaling mountains or backpacking for days on end sounds like a great time to some, not everyone has the time, fortitude, or physical ability to get out into the wilderness. Still, nature-based activities are famously good for our mental health, and there are plenty of simple ways to enjoy Mother Nature without going full-on adventurer.
“There’s a growing body of research showing that people who have more access to nature tend to have better mental health and overall health outcomes. Even small moments of contact with natural elements can be supportive,” says Erin Kehrier, LCSW, therapist and founder at Common Current Therapy. “Being with nature, in one of its many forms, can help people feel more grounded and less overwhelmed. It can offer a sense of calm and help the body settle.”
From low-key outdoorsy exposure like enjoying the sounds of your local pond, to indoor activities that bring nature to you, these nature-based activities are an easy way to boost your mental health.
Create a Little Garden
If you have a little plot to yourself, a small garden is a wonderful way to enjoy nature routinely. “Gardening has been shown to improve mental health in a variety of ways,” says Sarah Panzer, LCSW, a senior psychotherapist at The Loom Wellness in New York City. Specifically, a 2022 study found that gardening can enhance psychological well-being and can even prevent mental health problems.
Whether it’s a tiny space full of herbs or a simple row of flowers, tending to your garden is a great way to get into nature every day without even leaving the premises. When it’s cold outside, Panzer says, “an easy alternative is to create a mini garden indoors.” Even a countertop herb garden will work.
Stream Some Nature Sounds
Listening to recordings of birds chirping, water flowing, or wind blowing through the trees is a simple way to connect with nature. “You can find recordings online and play them quietly in the background while doing everyday tasks like folding laundry, washing dishes, or desk work,” Kehrier says. “It doesn’t even require full focus and can just be part of the atmosphere. Because it doesn’t demand attention, it’s an easy way to feel connected to nature while still moving through daily life.”
Try Nature Gazing
Sitting quietly at a local park, in your backyard, or at a nearby pond is a surprisingly easy way to reap the mental health rewards nature brings. Once there, be still and just take in your surroundings with your eyes and ears. “Noticing trees, animals, flowers, or rocks, for example, can enhance cognitive function, reduce stress, and improve mood,” says Laura Sgro, LCSW, founder of Holistic Anxiety & Trauma Therapist at Out of the Woods Therapy. “In fact, research has shown that 40 seconds of nature gazing can enhance focus and calm the nervous system.”
Sit Near an Open Window
On those days when you just want to stay inside, a little retreat to your favorite window is the perfect way to soak up some sunshine (literally). “Try opening a window for [even a short period of time], and as you do so, pause and notice any sounds, smells, and physical sensations that arise,” Panzer says. To enhance your experience, create a cozy space near the window that makes it enjoyable. Add a comfortable chair, a soft throw blanket, and a small side table to set a cup of tea.
Enjoy an Outdoor Yoga Session
Taking your yoga practice outside can make even a short stretch feel more restorative. Roll out a mat on a patio, balcony, backyard, or quiet patch of grass at a local park and move through a few gentle poses at your own pace. Alternatively, research some outdoor yoga options nearby and drop into a class. Maybe it’s a gorgeous rooftop with epic sunrise views, or a serene park where you can take in the sound and scent of nature as you flow.
Visit an Indoor Green Space
When you want a dose of nature without committing to a full outdoor excursion, an indoor garden is an easy middle ground. Conservatories, butterfly gardens, and plant-filled atriums offer greenery, natural light, and that subtle fresh-air feeling (and without the unpredictability of the weather). Take a slow lap, stop to admire an interesting plant, or simply sit for a few minutes and unplug. Take a picture or two at the top of your visit so you can remember the space, but then opt out of the digital stuff for the rest of your time there.
Build an Earthy Centerpiece
This low-key nature activity involves spending a little time treasure hunting outside and then bringing your loot indoors. Explore a nearby walking path, roam around your backyard or neighborhood, or visit a local park and keep an eye out for beautiful pieces of nature. Think fallen branches, wildflowers, pretty stones, seashells, and other small organic finds that can double as decor.
Once home, arrange them in a tray or vase and display them on a windowsill, entryway console, or dining table. “The act of tending to these arrangements, spending time observing these natural materials, and integrating them into your self-care routine reinforces the mind and body connection,” says Cory Reid-Vanas, MA, LMFT, a therapist and the founder of Rocky Mountain Counseling Collective in Denver, Colorado.
Enjoy a Nature Visualization
You can stay inside for this meditation exercise. Start by sitting in a comfortable place, closing your eyes, then imagine a nature scene, like snow-capped mountains or a forest of trees. “Imagine immersing yourself in that scene, using your five senses to connect more deeply to the environment,” Sgro says. “What do you see, feel, hear, smell, or taste as you connect to this natural scene? Take a few moments to mindfully engage with this scene, noticing any internal sensations that arise.”