By Wellbeing Psychologist and Nature Therapist Amy Steadman
In today’s fast-paced world, stress feels like an unavoidable part of life. With our phones buzzing, endless to-do lists, and constant demands, it can feel impossible to catch a breath. Over time, this constant rush drains us, leaving us anxious and stuck in survival mode. We’re on autopilot, running from one task to the next, and before we know it, exhaustion sets in.
But here's the good news: there’s a simple, powerful way to reset— reconnecting with nature, stepping outside, breathing fresh air, and surrounding ourselves with trees, water, or open sky can help us let go of built-up tension.
THE NERVOUS SYSTEM RESET
Our nervous system operates in two main modes: fight-or-flight ("go, go, go" mode) and rest-and-digest (calm, recharge mode). In the whirlwind of modern life, we're stuck in fight-or-flight more often than we realise. The constant alerts, meetings, and demands keep us in a heightened state, leaving us feeling overwhelmed and burnt out.
This is where nature works its magic. Stepping outside—whether into a park, a forest, or your garden—can shift us back into rest-and-digest mode. Our heart rate slows, our muscles relax, and our racing thoughts calm. Nature’s calming influence gently nudges us back into balance. The sound of waves lapping the shore, the rustling of leaves, or simply the feeling of the earth beneath our feet all help to rewire our nervous system for calm.
RELEASING STRESS THROUGH NATURE
Nature doesn’t hold on to things—it lets go. The ocean waves crash and retreat, trees shed their leaves in autumn, and the wind carries away everything that no longer serves. We can learn a lot from this natural cycle of release.
Forest Therapy: Spending time among trees is one of the most powerful ways to reduce stress. It’s been shown to lower cortisol levels (the stress hormone), slow the heart rate, and boost mood. Trees release compounds known as phytoncides, which naturally calm our bodies and minds. So, take a slow walk through a wooded area, breathe deeply, and let the fresh air work its magic.
Water as a Cleanser: Water has a soothing, almost hypnotic quality. Whether it’s the gentle flow of a stream, the rhythmic sound of waves, or a calm river, water mirrors the natural rhythm of our breath, helping us feel more at peace. Water also induces a meditative state known as ‘drifting,’ where we are present yet free from the pressure to constantly ‘do.’ If you can, dip your hands or feet into natural water and imagine it washing away your worries.
Wind as a Release: The wind has a unique ability to carry away what’s no longer needed. Feel the breeze brush against your skin, and imagine it sweeping away tension, worries, and negative emotions. Just like the wind moves freely, allow yourself to let go and move forward with a sense of lightness.
PERSPECTIVE: ZOOMING OUT FROM STRESS
When we’re overwhelmed, everything feels urgent, and we can easily lose sight of the bigger picture. But nature has a way of helping us zoom out. Standing before an ocean, a vast forest, a mountain range, or an open sky, our worries seem smaller, less consuming. The natural world reminds us how fleeting our challenges truly are.
On your next walk, take a moment to pause. Look at the sky, the rolling hills, or the horizon. Do your worries seem a little smaller now? Can you shift your focus from the daily grind to something bigger—like growth, connection, or gratitude? Nature offers us a perspective shift, helping us realize that life is more than just the stress we face.
EMBRACING IMPERFECTION
Nature teaches us that imperfection is where true beauty lies. The crooked branches of a tree, the wildflowers growing through cracks in the pavement, the unpredictable patterns of a river—nature thrives in imperfection. And so should we. The pressure to be perfect often leads to stress and self-doubt. We forget that our “flaws” are what make us unique, just as the twists and turns of a tree make it beautiful.
Next time you feel critical of yourself, pause and observe a tree or a flower. Notice how it grows, how it adapts to its surroundings, and how it flourishes despite obstacles. Let this be a reminder that you, too, are enough—exactly as you are.
SWEET RELEASE: LETTING GO
Nature constantly models the art of release: waves crashing, rain falling, the breeze carrying away debris. In the same way, we need healthy ways to release built-up tension, stress, and emotion. The act of letting go doesn’t mean avoiding challenges—it means giving ourselves the freedom to feel, release, and move forward.
Emotions, like clouds, are temporary. Storms come and go, but the sky remains. The next time you face difficult emotions, imagine them as clouds drifting across the sky. Observe them without judgment, knowing they’ll pass.
REIGNITING YOUR SPARK: THE POWER OF DOING MORE
Our daily lives can easily become overwhelming when we get caught in the constant grind, leaving us feeling like we’re running on empty. But burnout doesn’t always come from doing too much—it often happens because we’re doing too little of what truly makes us feel alive. The answer isn’t doing less; it’s doing more of what reignites our energy.
Nature offers the perfect environment for this kind of revival. It’s where we feel most awake, most free, and most connected to our vitality. In nature, we rediscover a sense of aliveness that can sometimes get lost in the chaos of daily life. It’s here that we can reconnect with ourselves, tap into the energy that inspires us, and let the spark of life be reignited. Instead of retreating into a cycle of doing less, consider doing more of the things that bring you joy, connection, and a deeper sense of purpose.
BUILDING RESILIENCE THROUGH LETTING GO
Releasing stress isn’t about avoiding the challenges of life—it’s about building the resilience to face them with clarity and ease. Just like the ocean continues to move despite the waves, we too can navigate life’s ups and downs with calm when we make space for rest and release.
Next time the weight of the world feels too much, step outside. Let nature be your reset button. Breathe deeply, let go, and return feeling clearer, more centered, and more ready to take on whatever comes your way.
To read more, visit Amy’s website here.
