Challenge Tips

Experience Nature for a Healthy Mental Break

The great outdoors offers many health advantages. Spending time in nature provides a physical and mental break from an artificial indoor environment. You benefit from natural light over fluorescent light, fresh air over recycled air, and the sounds of the natural world over manufactured ones.

Making a conscious effort to spend even a few minutes outside every day can help decrease feelings of anxiety and stress. Fresh air and sunlight contribute to better quality sleep, and can even boost creativity and problem-solving skills.

Your Action for Today

Conduct your 1-5-5 exercises outside. If possible, find a spot in nature with plenty of green space and/or water. Then, continue with:

• 1 minute of gratitude: Breathe in the fresh air around you. With each inhale, think of something you’re grateful for. When you exhale, silently say, “thank you.”
• 5 minutes of positive reflection: Read or write about the beauty of nature. Explore the work of naturalist writers like Henry David Thoreau, or journal about what you see, hear, and touch while you’re outside.
• 5 minutes of physical activity: Take a nature walk. Observe the plants, trees, birds, and insects around you as you improve your circulation, strengthen muscles, and get a quick energy boost.

Being outside reduces the stress hormone cortisol and boosts endorphins, dopamine, and serotonin, which are the brain’s “happy” chemicals. A daily outdoor reset can improve your resilience and ability to stay calm during stressful times.

Day 8 sneak peek: Laugh (and cry) your way to well-being.

Missed day 6? Catch up here.