The Outdoors and Mental Health
Wild swimming in a waterfall. The water is standard Yorkshire Tea coloured because of the mineral content of the water.
Does being outdoors boost your mental health?
Take a look at the picture above. Does that give you the answer? Well it certainly gives you MY answer.
For me, getting outdoors is never a bad idea. I’m holding my hands up here and saying categorically that I am far from an expert in mental health, in fact I am definitely NOT an expert in mental health and what I am about to give to you is no more than my own research and an account of my own personal experiences.
As a strong advocate of the outside, you may think that I am going to be wholly biased, that I am simply an ‘outdoorsy type’ who just finds it easy to get out whatever the weather.
Well I can say for sure, that is NOT a fact.
A bit about me…
I hate being self indulgent and I am not ever really that comfortable in writing about myself, but here we go!
I was brought up in a fairly outside loving family. Holidays were in the Lake District, or on the beaches of Devon (my parents were creatures of habit!) I hiked as a kid and I generally - let’s not be silly here - GENERALLY enjoyed being outdoors.
Twenty odd years later and I still enjoyed hiking and being outdoors. I hiked the Lakes with my sister completing two epic week long challenges to raise money for charity, I camped, I still holidayed outside, with hiking playing a massive part in those trips. But my life was lived mainly inside an office and commuting.
Then came kids. And I guess whilst I still did the outdoors things, the hikes, the camping… well they slipped away and fell by the wayside a bit. I became more indoorsy I guess.
Fast forward past all the boring bits to 2020. (You still with me?) And well indoorsy was ALL we were about (for obvious reasons!) And as with a lot of things, you never really appreciate the true worth of a thing until it’s taken away from you right?
The first time we were allowed to really walk, we walked. And I have never felt a change in me that was so palpable, simply from being outdoors and seeing green space (we are lucky to live on the edge of the Dales).
I called my Mum that night and said that it was first time that I’d really felt normal in a long time. And I think looking back that it wasn’t just bourn out of the absolute awfulness of home schooling, juggling home working with the needs of a high energy preschooler and a primary school kid, locked up in a house together with no release of being able to see friends and family, only being able to venture out for a half hour a day…. MAN WASN’T THAT RUBBISH?!
But in having that normality taken away, I think I found the ME that I’d forgotten about.
I never looked back and I have never doubted the effects of the outdoors on my own mental health ever since.
For me. It is 100% my go to if I need to clear my head, if I need to destress, or I’m feeling anxious. It is my exercise, it is my place of solace. It is the place where my soul loves to be.
What do they put in this ‘Outdoors’ thing?…
Did you know that there has been a study carried out into the therapeutic effects of green and blue space on physical and mental wellbeing by the Queens University in Belfast?
When I say green and blue space, I’m not making a cloaked reference to Guardians of the Galaxy. No, I’m referring to green space as being open and undeveloped land with natural vegetation, trees, shrubs and flowers. Blue Space? That’s water; rivers, lakes, ponds, canals or the sea.
The study showed that exposure to these types of outdoors environments made measurable improvements to physical health, such as decreasing cortisol levels (cortisol is your stress hormone), blood pressure and cholesterol, as well as the subjects generally reporting a better level of health.
The impact on mental health is similar, with an increased feeling of well being, possibly linked to the physical activity, social interaction and a greater exposure to Vitamin D through sunlight.
But the reported effects of the outdoors on mental health are widespread. It’s said to boost feelings of relaxation and confidence, reduce the feeling of loneliness, help build connections with nature and other people and even in simply helping you to get a better night’s sleep. Physical activity is also linked with improvement in mood and energy levels, so put the two together and it looks like you are in for a winning combination!
Getting outdoors and near water can work wonders!
What can you do to get outdoors more…?
Don’t be fooled by the pictures in this blog! Oh NO!
I work two jobs, have two kids and run a website, blog and four social media accounts in my spare time… I run between dance shows, climbing sessions, football matches oh and a social life…. (ha, who am I kidding!)
But seriously, the time is short but I do MAKE time.
Because when I don’t, my motivation is LOW, my distraction levels are off the scale, my level of overwhelm increases, anxiety rises and I genuinely feel a whole lot worse for not being outside.
So. Here is what I do to get outside time in my life. Maybe there are some ideas that you could try?
Step AWAY from the screen…
I used to practise as a solicitor specialising in litigation. Life was run by deadlines and quite frankly wrought with stress. I used to almost always work through my lunchbreak, and there were regularly times where I’d be turning the light switch on in the morning and be the last to leave at night.
There were days when the only daylight I would see would be through a dingy window.
UGH! If only I’d have known then what I know now I might not have lived life in a constant haze of STRESS!
Did you know?
Taking 5 minutes outside to take a brief walk will boost your mood.
Taking 10 minutes out on a sunny day will boost your Vitamin D levels.
And 20 minutes? You’ll reduce stress levels and actually return more productive.
So step away from the desk, and take even as little as 5 minutes outside to boost yourself!
Try catching a sunrise or a sunset…
In winter, the sunrise is mercifully late… and even I can manage to get up for it (**Big bed fan here!)
In Summer, the sunset is late, and there is plenty of time to catch it after work, or after the school hobby taxi service has come to an end!
I genuinely believe that the sun is good for the soul and if you can get to a great place to watch it, then make the effort. If you can get there before starting work or you can hand over the school run to somebody else, you will be buzzing for the rest of the day! Trust me there is a nothing better than feeling you have made the most of your morning.
Such a mood boost.
It doesn’t have to be fancy…
All these green woodland shots, waterfalls, trig points…
I am lucky because this is where I live. But even making the change to walk to the shop at lunchtime or take the long way back through the field at school run time makes a difference. The exercise alone has a positive impact on your health and in turn your mood.
Live in a City? Try and find a green space. As an ex-city centre dweller I know that these can be tricky to find, but once you find one, it’s great!
Get out exploring your town or city and see what you can find, then walk to it!
Find a buddy…
And if you can’t grab a friend to come and join in, then why not try a group hike?
You might be able to find a local walkers club, or why not try an ACAI Outdoors hike? The Dip and Dales company also do group events in Yorkshire, or check out The Adventure Girls Club.
Turbo charge your outdoor time by finding water…
This can be the sea, a river, a lake, a canal, a stream or if you’re lucky, a waterfall!
Being in or near water is reported to also reduce your stress levels, so why not get a green AND a blue exposure walk in at the weekend!
As a rookie cold water swimmer who LITERALLY never thought I’d be ever writing those words in a blog, I can say that the cold water fix is something that boosts all of the vibes. I love it so so much and I don’t think I will ever look back now.
If you want to give it a try, then check out the Outdoor Swimmers Society website. They are an inspirational bunch, and also check out some of the amazingly supporting communities over on Facebook, like the Wild and Dipsy Dippers (women’s only) and the Dales Dippers. Reading this from somewhere other than Yorkshire? Then have a hunt for a local dippers/ wild swimming Facebook group. There are loads country wide.
Try and get out in all weather
January weather sucks. It’s so deflating to look out of a window and think that you aren’t going to see full daylight.
As a regular in the great outdoors, I have a general dislike of the weather forecast. Mainly because a lot of the time its wrong!
Whilst I’m not in any way shape or form saying ignore the forecast and go climb a mountain (that would just be dangerous) what I am saying is check the forecast and if it could go either way prepare for the worst and who knows, you might get lucky. If the forecast is full of doom, plan low level and short walks, then batten down the hatches!
The number of times we’ve been out anyway and struck weather gold is remarkable. But equally we have gotten ourselves pretty soaked as well! No matter what though, it always feels good!
Also. There’s no shame in turning round and giving up if it really is pure pants. Remember, 5 minutes is enough to kick start the outdoors benefits and if not, there’ll always be a cosy fire at the pub! Any outdoors time is a WIN!
The outdoors makes you feel this good!
Set yourself a challenge
Are you struggling with just getting yourself motivated to get outdoors? Why not set yourself a target or a goal to achieve by the end of the year?
We have really enjoyed doing the 1000 hours outside challenge (you can read our blog all about that), or why not get signed up for the walk 1000 miles challenge from Country Walking magazine?
Something as simple as aiming for 5,000 steps a day, or spending 10 minutes every day outside is enough to give you a boost!
Dress for warmth!
To maximise your time outdoors, prepare for the weather! I HATE being cold! (I am an ACAI adventurer and so some products are gifted in return for promotion)
My kit?
Thermal long sleeved top as a base layer.
A jumper or sweater over the top.
A fleece jacket or waterproof (Or sometimes both layered on top of each other!) I have a super warm fleece wind proof jacket from ACAI Outdoorwear.
Thermal waterproof trousers (I love mine from ACAI Outdoorwear)
Gloves, sometimes layered with mittens over the top.
A cosy hat
I hate being cold because if I’m cold, I want to go inside. The solution? DRESS FOR THE COLD!
In conclusion…
I genuinely feel that being outdoors boosts my mood, clears my head, sorts out my stress and makes me feel pretty darn good about myself!
And you know what? I will be continuing to get outdoors as much as I possibly can!
What about you? Does heading outdoors boost you? Let me know in the comments!