Posted on December 31 2025
Why Getting Outside Is One of the Most Powerful Tools for Mental Health
When life feels overwhelming, the simplest support is often the most overlooked: stepping outside. Time in nature helps calm the nervous system, lift low mood, and bring us back into the present moment — without pressure or perfection.
A walk doesn’t need to be long or scenic to be effective. When approached intentionally, even a short walk can become a grounding ritual — one that supports mental health while gently reconnecting us with the world around us.
Turn a Walk into a Mindful Ritual
Rather than rushing through a walk as another task, try approaching it as a ritual. Setting an intention — even something as simple as “I’m going outside to reset” — can change how it feels.
You might:
- Jot a thought down in a small self-care journal before you leave
- Carry a calming scent or grounding stone in your pocket
-
Light a candle at home before or after your walk to mark the transition
These small acts help your mind recognise outdoor time as meaningful, not incidental.
Mindful Things to Do While Walking Outdoors
Get Out in Nature & Notice the Details
Pause to notice wildflowers, changing leaves, or the texture of tree bark. Slowing your pace encourages presence — something our minds often crave more than stimulation.
A simple nature journal or notebook can be a beautiful way to record what you see or how you feel afterwards.
Forage (Responsibly & Seasonally)
Foraging invites curiosity and awareness. Learning what grows locally helps you feel connected to place and season. Always forage responsibly and only what you can confidently identify.
Practice Mindful Walking
Let walking become a moving meditation. Focus on your breath, your footsteps, and the rhythm of your body. Leave headphones behind and allow quiet to do its work.
Sit and Do Gentle Yoga or Stretching
A quiet spot outdoors is perfect for gentle movement. A few stretches or seated poses can release tension and help you feel grounded before continuing your walk.
Beachcombing or Nature Collecting
At the coast or in woodland, look for shells, stones or feathers. You don’t have to take them home — simply observing can be calming. Some people like to place found objects on an altar tray or shelf at home as seasonal reminders.
Practice Breathwork in Fresh Air
Fresh air amplifies the effects of breathwork. Try slow nasal breathing or longer exhales to signal calm to your nervous system. This pairs beautifully with a post-walk ritual at home — perhaps washing hands with a natural soap or using a calming bath soak later in the day.
Listen to Birds with the Merlin Bird App
Birdsong encourages stillness and curiosity. Identifying birds can turn a walk into a listening practice, especially helpful when walking alone. Download the Merlin App to your phone and notice the sounds of different birdsongs.
Try Wild Swimming (Safely)
Cold water can be invigorating and mood-boosting when approached gradually and safely. You don't have to go the whole hog, even paddling can help you feel alive and present.
Walk with Others
Organised walks offer connection without pressure. Sharing quiet movement with others can reduce loneliness and build a sense of belonging.
Borrow a Dog
Walking with a dog adds joy, routine and companionship. Many rescue centres offer dog-walking schemes — a gentle way to connect with animals and nature at once.
Turn a Walk into a Mindful Ritual
Rather than rushing through a walk as another task, try approaching it as a ritual. Setting an intention — even something as simple as “I’m going outside to reset” — can change how it feels.
You might:
Jot a thought down in a small self-care journal before you leave
Carry a calming scent or grounding stone in your pocket
Light a candle at home before or after your walk to mark the transition
These small acts help your mind recognise outdoor time as meaningful, not incidental.
Bringing the Outdoors Back Home
The benefits of getting outside don’t have to end when you return indoors. Creating a small grounding ritual — lighting a candle, journaling, or running a warm bath — helps your body integrate the calm. Prepare a space ahead of time with beautiful homewares, scents and a cosy spot which can all support this transition, acting as quiet reminders to slow down, reflect, and care for yourself daily.
Ritual Support for This Practice
If you’d like to turn this habit into a regular ritual, you might find it helpful to pair your outdoor time with calming tools at home — such as a candle for reflection, a journal for gentle processing, or a bath soak for rest.
Lighting a candle is a simple way to mark the start — or end — of a mindful moment. Our hand-poured soy wax candles are designed to support quiet rituals, whether that’s journaling after a walk, stretching at home, or winding down in the evening. Soft light helps signal safety to the nervous system, creating a sense of calm without effort. Browse our soy wax candles here
Also writing after spending time outdoors can help you process thoughts and emotions more gently. A self-care journal offers space to reflect on how you feel, what you noticed, or simply what you’re grateful for. There’s no pressure to write perfectly — just to pause and listen inward. See our self-care journals