How Nature Can Help Depression
Photo by Noémi Macavei-Katócz on Unsplash
Many people who struggle with depression have tried a myriad of ways to manage it. Today, we’re sharing an easy way to help manage depression that anyone can do. Keep reading to see what we suggest to help navigate difficult depression.
Bootstrap Approach to Overcoming Depression
Some have tried the frequently suggested “bootstrap” approach. You know, pick yourself up by the bootstraps and forge ahead. As if willing your way to work or school will cause the depression to just go away. We are not suggesting that moving forward in a determined fashion isn’t a good idea. We believe that it can help and is a huge proponent of putting your best effort on the table. What we are suggesting is that there might be an overall better way. One that you may not have considered as viable for you, your spouse, or family member who struggles with depression.
5 Hopeful Ways to Help You Beat Depression Outdoors
What is it? It involves healing outdoors and making an effort to be outside in the sun while enjoying it.
Understanding that depression is difficult to manage or treat, we provide these 5 hopeful ways to beat depression outdoors.
1) Get Outside in the Garden and Yard
Having a delicious, juicy slice of homegrown tomato is amazing. What we may not understand is the journey of planting, watering, fertilizing, and harvesting these vegetables can help you beat your depression. Just being outside is critical, however, there is a growing amount of evidence that suggests getting your hands in the soil is in its own right an anti-depressant. Research shows that microbes in the soil that a gardener touches may lower depression by increasing the serotonin levels in their brain. Getting dirty in the garden actually can have an amazing purpose. Oh, and don’t overlook raking leaves in October, shoveling some of the greatest snow on earth in January, or spring cleaning outdoors in April. They will all help with enhancing your mood. Try it!
2) Go for a Walk
Getting outside and going for a walk is wonderful and amping up your mood and lowering depression is a potential great benefit. Walk with a friend. Walk with your partner. Walk to clear your head. In fact, just walking the dog around the block can have excellent mood benefits.
Depending on your level of health, walking up a slope will likely have more benefits for your overall physical health. And, recent research published in Men’s Fitness magazine suggests that walking can help you overcome depressive symptoms.
3) Go Running
The phrase “runners high” is described as a feeling that those who run consistently get often. A feeling of exhilaration that can seem almost euphoric. What a great reason to get out and run on the trail or even in the city. The key is building to it gradually and then becoming consistent.*
4) Get Some Sun
Getting out in the sun responsibly can really help lift your mood. During January, many of us don’t like the cold and snow. As a result, we tend to hole up inside counting the days until spring arrives. This causes us to feel even more down as we neglect our self-care. We’ve advised clients for many years to get outside in January to fight these lethargic, depressive, or sedentary feelings. Those who get out in July as well as in January tend to feel better, watch the calendar less, and don't complain as much about seemingly endless winters.
5) Get Outside and Hike
There is evidence that hiking in the mountains will help improve your mood. This includes reducing anxiety and mitigating one’s tendency to ruminate. Further, although the evidence can be somewhat anecdotal, seeing nature’s beauty on a regular basis can assist in lowering depression. One Stanford University study (2015) found that being outside in nature yielded measurable mental (health) benefits and may actually reduce the risk of depression. Just being in nature can amaze you, and not surprisingly, also help balance your mind and mood.*
Don’t let this list cause you stress. Simply choose 1-2 items from these 5 that you believe you can do, then just do them today. Start gradually and then build. The mantra of start small and build is a great formula for success.
*Always consult with your medical doctor before starting any new exercise routine.
Resources for Beating Depression
It’s okay to not be okay. If you find yourself needing more help navigating depression, our compassionate and highly skilled team at Wasatch Family Therapy is here to help. Call or text us at 801.944.4555 or contact us here to schedule your initial visit today. If you or a family member need emergency or immediate mental health help call or text the suicide and crisis lifeline at 988.
This article was originally written by Michael Boman, LCSW, and has been updated by the Wasatch Family Therapy Team.
