From Mountains to Mindfulness: How Spending Time in Nature Can Nourish Your Mind, Body, and Soul

Hello there! As a mental health therapist who specializes in neurodivergent and culturally-affirming therapy, I often recommend hiking and spending time in nature as a complementary resource and activity to support my clients' wellness journeys. I find that spending time in nature can be especially beneficial for people who are intentional in their healing from trauma, stress, anxiety, depression, burnout, challenges with executive functioning, memory and cognition, and dissociation.

Spending time in nature has been shown to have a positive impact on mental health and well-being, particularly for BIPOC individuals who may experience systemic stressors such as capitalism, racism and discrimination (Richardson et al., 2018). Hiking can provide a sense of empowerment and agency, connection, safety,  inspiration, peace, and a break from the daily stressors of life, leading to improved mental, spiritual, and physical health.

Some of the Incredible Benefits of Hiking and Spending Time in Nature:

• Mindfulness and Grounding in the Present Moment:

  Research has shown that spending time in nature, such as hiking and walking, can help reduce dissociative symptoms by promoting a sense of grounding and presence in the present moment (van der Kolk, 2014). By mindfully engaging with your senses and surroundings in a curious, non-judgmental way, focusing on the sounds, smells, and sights of the natural world and connecting with the earth, you may notice a positive shift in your mood, responses, being more present in the moment, more attuned to your senses, and mindful of your self and surroundings.

• Connection with Nature:

  Being surrounded by trees, mountains, and bodies of water can be a transformative experience, reminding us of the beauty and vastness and complexity of the world beyond our everyday concerns. Spending time in nature has been shown to promote feelings of relaxation and reduce symptoms of anxiety and depression (Bratman et al., 2015). Exposure to nature sounds, such as bird songs or waterfalls, has been shown to also reduce stress and improve mood (Morrison et al., 2019). This relaxation response can lead to a sense of safety and ease, which is crucial for people who have experienced trauma, chronic stress, overstimulation, depression, anxiety, or dissociation.

• Spiritual Reflection:

  Hiking can provide a space for spiritual reflection and contemplation. Hiking invites an opportunity to meditate, pray, and reflect deeply about one's life, dreams, and values. Being in nature can inspire feelings of awe and gratitude, helping individuals to connect with their spiritual beliefs and ancestors.

• Connection with Ancestors and Honoring roots:

  Hiking and other outdoor activities can serve as a way to connect with ancestral lands and culture, especially for BIPOC and Indigenous peoples. Through hiking on ancestral lands, individuals can engage in traditional practices, visit sacred sites, learn about/from the people, history, and stories of the ancestors. This connection to the land can be a powerful way to heal intergenerational trauma, grieve, honor ancestors, connect with roots, cultivate awareness, and strengthen cultural identity.

• Sensory Processing:

  The sensory stimulation provided by hiking, such as the sights, sounds, and textures of nature, can be calming and soothing for individuals with sensory processing differences. Hiking can provide opportunities for sensory integration and exploration, as well as a break from the overstimulation of daily modern life, allowing individuals to recharge and focus on self-care. Hiking provides a unique combination of physical activity, sensory stimulation, and nature exposure that can be particularly beneficial for individuals who are neurodivergent (Kuo, 2015).

• Bilateral Stimulation:

  Walking, as a form of bilateral stimulation for the brain, which has been shown to be effective in reducing symptoms of post-traumatic stress disorder (PTSD) and dissociation (Shapiro, 2014). Bilateral stimulation involves stimulating both sides of the brain alternately through activities such as walking, tapping, eye movements, auditory stimulation, and tactile stimulation, and can help integrate traumatic memories, regulate the body's physiological response to stressful stimuli, and promote a sense of safety in the present moment.

• Cognitive Functioning:

  Engaging in physical activity in nature has been shown to increase blood flow and oxygenation to the brain, leading to improved cognitive functioning, attention, symptoms of ADHD (Pontifex et al., 2013), memory, creativity, problem-solving, and decision-making, and reduce stress and anxiety, and can also boost mood and cognitive function (Barton & Pretty, 2010).

  A study published in PLOS One found that a 90-minute walk in nature led to regulating activity in the prefrontal cortex, a brain region associated with rumination and negative thought patterns, and improved working memory performance (Bratman et al., 2015). A study published in the Proceedings of the National Academy of Sciences found that participants who went on a nature walk had improved performance on a cognitive task, compared to those who walked in an urban setting (Berman, Jonides, & Kaplan, 2008). Additionally, hiking can provide opportunities to engage in mindfulness, which has been linked to improvements in cognitive functioning, attention, and working memory (Moore & Malinowski, 2009).

• Somatization:

  Somatization involves experiencing physical symptoms in response to psychological distress, and is a common manifestation of trauma for many BIPOC individuals. Research has shown that physical activity, such as hiking, can help improvements in pain perception and the body's immune system (Gladwell et al., 2013) and help reduce somatic symptoms, such as pain, fatigue, improve overall physical functioning (Van der Leeden et al., 2013). A study published in the Journal of Environmental Psychology found that spending time in nature has been linked to improvements in mood, stress reduction, and decreased muscle tension, which can also contribute to reductions in somatic symptoms. (Maller et al., 2006). Additionally, spending time in nature has been shown to have a calming effect on the body and reduce symptoms of anxiety and depression, which are often associated with somatization (Kuo, 2015).

• Impact on Serotonin neurotransmitter:

  Hiking has been shown to increase levels of serotonin, which is often referred to as the "feel-good" hormone. Serotonin is involved in regulating mood, appetite, and sleep, and low levels have been linked to depression and anxiety (van Praag, Fleshner, & Schwartz, 2014).

• Impact on Dopamine neurotransmitter:

  Hiking can also lead to the release of dopamine, a neurotransmitter involved in motivation and pleasure. Dopamine is known to play a role in reward-based learning and has been linked to feelings of satisfaction and enjoyment (Kandel, Schwartz, & Jessell, 2013). The release of dopamine during physical activity like hiking can help individuals feel a sense of accomplishment and pleasure.

• Impact on GABA neurotransmitter:

  Hiking can also promote the increase and release of gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter that helps reduce feelings of anxiety and stress, leading to a sense of calmness and relaxation (Kim et al., 2019).

• Impact on Cortisol Levels:

  Hiking can also help reduce cortisol levels, which is a hormone released in response to stress. Chronic stress and high cortisol levels have been linked to various health problems, including anxiety, depression, and cardiovascular disease (Chrousos & Gold, 1992). By reducing cortisol levels, hiking can help individuals feel less stressed and promote overall well-being.

• Confidence:

  The physical exertion and exploration involved in hiking and being in nature can help individuals feel stronger and more capable. Additionally, hiking and time in nature can provide opportunities to confront and overcome fears and obstacles, and challenging oneself to reach new heights and experiencing something new can lead to a sense of achievement and pride. Setting and achieving goals while exploring nature can lead to feelings of accomplishment and self-efficacy, which can improve overall confidence levels (Fraser & Gagné, 2020). Being in nature can provide opportunities for solitude and reflection, which can help bring understanding of self and your values (Capaldi et al., 2014).

In conclusion, moving your body in natureis not just an excellent way to get exercise and enjoy the outdoors, but it can also provide various physiological, psychological, and spiritual benefits. By connecting with nature, engaging with your senses, body, and environment, cultivating mindfulness, reducing stress, reflecting spiritually, and experiencing a sense of accomplishment, hiking and being in nature can support you in gaining a greater sense of peace, purpose, balance, connection to the earth and world around you, grounding, relaxation, and safety.  So, lace up your hiking boots and hit the trails!

Please kindly take a moment to learn more about the Peoples whose Land you are on (https://native-land.ca/)

On Awaswas Land

References

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• Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212.

• Berto, R. (2014). The role of nature in coping with psycho-physiological stress: A literature review on restorativeness. Behavioral Sciences, 4(4), 394-409.

• Bratman, G. N., Hamilton, J. P., & Daily, G. C. (2012). The impacts of nature experience on human cognitive function and mental health. Annals of the New York Academy of Sciences, 1249(1), 118-136.

• Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567-8572.

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• Chrousos, G. P., & Gold, P. W. (1992). The concepts of stress and stress system disorders: Overview of physical and behavioral homeostasis. JAMA, 267(9), 1244-1252.

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