🌿 Nature Walks & Mental Health: Why Stepping Outside Heals from the Inside Out

Written By Dacarie Robertson

Inner Flow Counseling | Medford, Oregon & Online Therapy www.innerflowcounseling.com

Walking in Nature: A Simple Practice with Profound Benefits

Walking in nature offers numerous benefits for both our physical and mental well-being. The simple act of taking a leisurely stroll amidst trees, flowers, and fresh air can have a powerful impact on our overall health. The serenity of nature provides a perfect backdrop for reflection and relaxation, allowing our minds to slow down and be present in the moment.

At Inner Flow Counseling, I invite clients to explore healing practices outside the therapy room—and nature walks are one of the most accessible, evidence-based ways to support emotional regulation and presence.

Research has shown that spending time in nature can decrease stress levels, alleviate symptoms of anxiety and depression, and improve our mood (Bratman et al., 2015; Berman et al., 2012). The sights and sounds of the natural world help to reduce feelings of tension and increase feelings of calmness and well-being. In today's fast-paced and technology-driven world, carving out time to connect with nature can serve as a much-needed escape from the hustle and bustle of everyday life (American Psychological Association, 2020).

Walking in nature also offers a great way to get some exercise while enjoying the beauty of the outdoors. Whether it's a leisurely stroll through a park or a more challenging hike in the mountains, walking in nature can help improve cardiovascular health, strengthen muscles, and boost overall fitness (Centers for Disease Control and Prevention, 2021). Additionally, being outdoors exposes us to natural sunlight, which can enhance our vitamin D levels and improve our immune system (Holick, 2004).

Moreover, walking in nature provides an opportunity to practice mindfulness and meditation. By focusing on the sights, sounds, and sensations around us, we can cultivate a sense of awareness and presence. This mindful approach to walking can help us feel more grounded, reduce rumination, and increase feelings of gratitude and connection to the world around us (Kabat-Zinn, 1990; Nisbet, Zelenski, & Grandpierre, 2019).

In conclusion, the benefits of walking in nature are vast and impactful. From reducing stress and improving mood to enhancing physical health and promoting mindfulness, spending time outdoors can have a transformative effect on our overall well-being.

🧠 Why This Matters for Therapy

Many of us live in constant mental overdrive. Therapy creates space to slow down and reconnect—but nature can continue the work between sessions. Nature-based coping skills are especially powerful for:

  • Processing trauma and stress responses

  • Releasing emotional overwhelm

  • Supporting integration between mind and body

  • Rebuilding a sense of safety and trust in yourself

🌿 Fun Facts About Walking in Nature

  • 🌞 Just 20 minutes in nature can lower cortisol levels—the hormone linked to stress.

  • 🌳 Forest walks can reduce blood pressure and lower heart rate more effectively than walks in urban environments.

  • 🧠 People who walk in nature show lower activity in the brain’s rumination centers, reducing negative thought loops.

  • 🐦 Listening to natural sounds like birdsong during a walk can boost mood and sharpen attention.

  • 🌸 Time spent outdoors is linked to higher levels of creativity and problem-solving.

  • 🌼 Walking in green spaces regularly is associated with better sleep quality and reduced symptoms of insomnia.

  • 🧘‍♀️ Nature walks can enhance mindfulness and present-moment awareness—even more than indoor mindfulness exercises.

  • 🌈 Walking in nature can increase feelings of vitality, making people feel more alive and energized.

💬 Take the Next Step

If you're navigating anxiety, burnout, stress, or trauma, therapy can help you reconnect with your inner flow—and nature can support the journey. At Inner Flow Counseling, we specialize in whole-person healing, combining evidence-based approaches with nervous system attunement and self-compassion.

📍 Serving clients in Medford, Oregon and across the state via online therapy.
🔗 Start your healing journey at www.innerflowcounseling.com

📚 References

  • Berman, M. G., Jonides, J., & Kaplan, S. (2012). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207–1212.

  • Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2015). The impacts of nature experience on human cognitive function and mental health. Annals of the New York Academy of Sciences, 1249(1), 118–136.

  • Centers for Disease Control and Prevention. (2021). How much physical activity do adults need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm

  • Holick, M. F. (2004). Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. The American Journal of Clinical Nutrition, 80(6), 1678S–1688S.

  • Hunter, M.R. et al. (2019). Urban nature experiences reduce stress. Frontiers in Psychology.

  • Park, B.J. et al. (2010). Physiological effects of forest therapy. Public Health.

  • Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Delacorte.

  • Nisbet, E. K., Zelenski, J. M., & Grandpierre, Z. (2019). Mindfulness in nature enhances connectedness and mood. Ecopsychology, 11(2), 81–91.

  • Ryan, R.M. et al. (2010). Vitalizing effects of being outdoors. J Environmental Psychology.

  • American Psychological Association. (2020). Nature and mental health: An ecosystem service perspective. https://www.apa.org/news/press/releases/stress/2020/nature-mental-health

Healing Through Nature: Reduce Stress & Reconnect | Inner Flow Counseling


Explore how walking in nature supports mental health, reduces anxiety, and builds mindfulness. Therapy in Medford, Oregon + online across Oregon.

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Dacarie Robertson
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