As the year draws to a close, stress and burnout often reach their peak. In fact, an American Psychological Association (APA) 2021 survey showed that 79% of U.S. employees were struggling with work-related stress, with three out of five experiencing adverse impacts. Given recent trends, it’s unlikely that these numbers have improved dramatically. Globally, rising stress levels are fuelled by a complex mix of work demands, social pressures, and personal challenges. While there’s no one-size-fits-all solution to managing stress, prioritising accessible and sustainable stress-relief practices is essential to prevent burnout.
One of the simplest yet most effective ways to alleviate stress is to take a walk in nature. It’s a habit that requires minimal preparation, and can transform your day with just a little effort. Let’s dive into how this small, mindful activity can be a powerful tool against the relentless pressures we face—and even turn into a mini adventure to refresh your perspective.
Spending time in nature has been shown to positively impact mental health in several ways. According to research on eco-therapy and the restorative effects of nature, exposure to green spaces can lower cortisol levels (the stress hormone) and enhance mood by promoting a sense of calm and clarity (Ulrich et al., 1991; Kaplan & Kaplan, 1989). A simple walk through a park or nature trail immerses us in a setting vastly different from the typical workspace, breaking the stress-inducing cycle of indoor routines and digital over-stimulation.
In positive psychology, these “micro-adventures” in nature contribute to our overall well-being by activating components of the PERMA model (Positive Emotions, Engagement, Relationships, Meaning, and Achievement) proposed by Martin Seligman (2011). Positive emotions arise from enjoying the beauty of the natural world; engagement comes from the rhythmic pace of walking; relationships may be strengthened by sharing the walk with others; and meaning often emerges from connecting with the environment around us.
Although a nature walk can be as simple as a stroll through a nearby park, adding an element of exploration can make it feel like a mini-adventure, heightening the mental and physical benefits. Here are a few easy ways to transform a routine walk into an energising experience:
Vary your route
Try different parks, trails, or paths to keep things fresh. Exploring new areas prevents monotony and helps your brain stay engaged, which can break up mental fatigue and enhance creativity.
Bring a friend
While solo walks offer space for reflection, walking with someone can strengthen social bonds, an essential component of well-being. Conversations during a walk tend to be more open and relaxed, offering a space to connect, reflect, and relieve stress.
Set a small goal
Choose a landmark to reach, like a scenic viewpoint or a unique spot along the way. Setting and achieving even small goals on a walk can increase motivation and bring a burst of positivity and accomplishment—key elements for reducing stress.
Getting out for a walk doesn’t need to be complicated. Here are some simple, actionable steps to make it happen.
Prepare lightly: Dress comfortably for the weather, wear supportive shoes, and bring water. For longer walks, you might pack a small snack or a thermos of tea.
Stay flexible: Nature walks are adaptable; you can enjoy a quick 10-minute walk to clear your mind or plan for an extended hike over the weekend.
Be present: Focus on the sights, sounds, and smells around you. Practising mindfulness during your walk can further reduce stress and create a sense of peace, a benefit supported by studies on the calming effects of outdoor mindfulness
Be accountable: book a hike with an organisation to increase the likelihood that you will actually do it! This increases the benefits of connection and belonging paramount for our wellbeing.
Incorporating regular nature walks into your routine can be a game-changer for managing stress. These walks go beyond physical exercise, nurturing your mental and emotional health, and fostering resilience in challenging times. As we take moments to reconnect with nature, they serve as powerful reminders that small, accessible actions often have the most significant impact on our overall well-being.
Ready to get over that creeping stress and burnout? Get into an adventure with us by exploring our calendar HERE! We help you stay accountable and take care of some of those details like food and wayfinding.
