Mental Health and Nature: Taking the First Step Outdoors

Originally posted in 2022 by Mind Meld Psychotherapy (MMP) | Updated and reposted by OSO Wellness

As winter fades, March draws many of us back outside. Warmer days bring motivation to start yard projects, clean up after colder months, or simply bask in the sun. For some, these outdoor tasks feel energizing and productive. For others, they might feel like never-ending chores.

Regardless of how you feel about them, spending time outdoors can be deeply beneficial for your mental health. Studies show that time in nature can reduce symptoms of anxiety and depression and improve mood and cognitive function—even in individuals without a mental health diagnosis.

In fact, one study out of the UK suggests nature may provide physical health benefits as well. You can click here to learn more about these findings.

Why Going Outside Feels So Good

For many of us, these studies simply confirm what we already know:

We feel better when we go outside.

But when you're feeling low—whether from depression, anxiety, burnout, or basic overwhelm—it’s not always that simple. You may find yourself stuck in a frustrating cycle:

“I feel bad, and I want to be active. But I feel too bad to actually do anything.”

That inertia can leave you feeling paralyzed, mentally and physically. But even a small step outdoors can begin to shift your energy and mindset.

A Gentle Plan to Reconnect with Nature

If you’re ready to try—but not sure how—here’s a slow, realistic plan to help you take that first step:

1. Start small. Don’t plan a hike or a full-day outing. A short walk to the mailbox, a slow lap around the block, or sitting in a sunny spot can be enough.

2. Set a time—not a “perfect moment.” Don’t wait for the ideal conditions. Give yourself a short window (5–15 minutes) to try.

3. Tune into your senses. Notice the sun on your skin, the feel of the breeze, or the sound of birds. Focusing on small details brings you into the present moment.

4. Find something new. Even if you’re on a familiar route, look for one small detail you’ve never noticed before—a crack in the sidewalk, a new bud on a tree.

5. Take a breath and smile before heading back. Acknowledge your effort, even if you didn’t enjoy it fully. You made the effort—and that matters.

6. Make your next plan. It doesn’t have to be ambitious. But give yourself a goal to step outside again within 48 hours. Repetition builds momentum.

When It's Too Hard to Start

If even this gentle process feels overwhelming, that’s okay. Sometimes, mental health symptoms are simply too heavy to carry alone.

At OSO Wellness, our team of compassionate providers is here to support you—whether you're stuck inside, overwhelmed, or simply don’t know where to begin. You don’t have to do it alone.

📌 Disclaimer: This post is for educational purposes only and is not a substitute for professional mental health treatment. If you need support, please contact a licensed mental health provider.