Spring Forward, Feel Good: Nature-Based Practices for Mental Wellness During Time Change
Spring's arrival brings a wave of optimism – blossoming flowers, warmer days, and a sense of renewal. However, daylight savings can disrupt our internal clock and negatively impact mental well-being. Losing an hour of sleep can disrupt our natural sleep-wake cycles, leading to fatigue, irritability, and a dip in mood.
Fortunately, nature offers a potent antidote. Here's how to harness the power of nature to navigate this transition smoothly and enhance your mental health.
Harnessing the Power of Sunlight:
Embrace the Early Bird: Losing an hour of sleep throws off your circadian rhythm, the internal clock that regulates sleep and wakefulness. Sunlight is one of the most powerful cues for our bodies to adjust. Aim for at least 15-30 minutes of unobstructed sunlight exposure in the morning. Take a walk, have breakfast on your porch, or simply stand outside and soak up the rays.
Window Therapy: Can't be outside first thing? No worries! Open your curtains as soon as you wake up. Maximize natural light throughout the day by positioning your workspace near a window. "Window therapy" helps counter the effects of reduced daylight hours in early spring.
Light Therapy: If early mornings aren't your thing, consider light therapy. A light therapy box mimics natural sunlight, helping to regulate your sleep-wake cycle and alleviate symptoms of seasonal affective disorder (SAD).
Finding Sanctuary in Nature:
Forest Bathing: Immerse yourself in the therapeutic atmosphere of a forest. Shinrin-yoku, also known as forest bathing, is a Japanese practice of spending time purposefully connecting with nature. Simply wander through a forest, breathe deeply, and let the sights, sounds, and smells of the woods wash over you. Studies have shown forest bathing to reduce stress hormones, improve mood, and boost the immune system.
Park Power: Cities are often peppered with hidden gems – parks, community gardens, or even rooftop terraces. Seek them out! Take your lunch break in a park, listen to birdsong amidst the traffic hum, or simply sit on a bench and observe the changing leaves.
Green Gyms: Many cities have fitness programs incorporating outdoor activities. Join a free yoga class in the park, or find a running group that explores different urban trails. Exercise combined with nature exposure is a potent mood booster.
Cultivating Connection with the Earth:
Start a Garden: Gardening is a delightful way to connect with nature and nurture new life. Whether you have a spacious backyard, a sunny windowsill or indoor plantscapes, tending to plants provides a sense of purpose and accomplishment. Watching your seeds sprout and your plants flourish fosters a sense of growth and resilience.
Mindfulness in Nature: Combine mindfulness practices with your time outdoors. Find a quiet spot in nature and simply sit or lie down. Focus on your breath, feeling the rise and fall of your chest. Notice the sensations in your body, the sounds around you, the warmth of the sun on your skin. This connection to the present moment calms the mind and reduces anxiety.
Embracing the Soundscapes of Nature:
Bird Symphony: Listen to the cheerful chirping of birds. Studies have shown that listening to bird songs can lower stress hormones and promote relaxation. Sit in a quiet spot in your backyard or local park, close your eyes, and immerse yourself in the natural symphony.
Water Music: Whether it's the gentle lapping of waves on a beach, the soothing flow of a stream, or the rhythmic sound of rain, the sounds of water have a powerful calming effect. Find a location with water features and allow the sounds to wash away your worries.
Beyond the Tips: Creating a Sustainable Practice
Remember, consistency is key. Incorporate these nature-based practices into your daily or weekly routine to reap the long-term benefits. Start small and gradually increase the time you spend outdoors. Listen to your body and find activities that resonate with you.
Combining Nature with Other Practices:
Nature walks can be paired with mindfulness meditation, journaling, or listening to calming music. Yoga or gentle stretches performed outdoors can further deepen the connection with nature.
Seeking Additional Support:
If you find yourself struggling to cope with the time change or experience persistent feelings of low mood or anxiety, don't hesitate to seek professional help. A therapist can provide guidance and support in developing healthy coping mechanisms to navigate seasonal changes and mental health challenges.
Spring is a time of renewal. By incorporating these nature-based practices, you can help boost your mental well-being, and embrace the vibrant energy of the season with renewed clarity and a sense of groundedness.
For further reading check out “How Daylight Saving Time Affects Mental Health” by clicking here.