Engaging in Outdoor Wellness Activities

When life feels overwhelming, and stress seems to pile up, I find that stepping outside and engaging with nature can be a true game-changer. There’s something magical about fresh air, the sound of birds, and the gentle rustle of leaves that soothes the mind and body. If you’re looking for ways to find rapid, holistic relief from mental and physical distress, nature wellness activities might just be your new best friend!

Let me share with you how these activities can uplift your spirit, improve your health, and bring a sense of calm and balance to your busy life.

Why Nature Wellness Activities Are So Powerful

Nature wellness activities are more than just a way to pass time outdoors. They are intentional practices that connect you with the natural world while promoting your overall well-being. When you immerse yourself in nature, your body responds positively:

• Reduces stress hormones like cortisol

• Lowers blood pressure and heart rate

• Boosts mood by increasing serotonin and dopamine

• Enhances focus and mental clarity

• Improves sleep quality

  
  

These benefits come from simple acts like walking through a forest, practicing mindful breathing by a lake, or even gardening. The natural environment encourages your nervous system to relax and reset, which is exactly what you need when anxiety or chronic pain takes hold.

Plus, nature wellness activities are accessible to almost everyone. You don’t need fancy equipment or a gym membership—just a willingness to step outside and breathe deeply.

Peaceful forest trail for nature wellness activities

Exploring Different Nature Wellness Activities

There’s a wide variety of nature wellness activities to choose from, so you can find what fits your lifestyle and preferences. Here are some favorites that I’ve found incredibly effective:

1. Forest Bathing (Shinrin-Yoku)

Originating in Japan, forest bathing means immersing yourself in the forest atmosphere. It’s not about hiking or exercising vigorously but about slowing down and using all your senses to experience the forest. Touch the bark, listen to the birds, smell the pine needles. This mindful connection helps reduce anxiety and boosts your immune system.

2. Mindful Walking

Walking is a simple, low-impact exercise that anyone can do. When you add mindfulness—paying attention to each step, your breath, and the environment—you turn a walk into a healing ritual. Try to walk barefoot on grass or sand to enhance the sensory experience.

3. Gardening

Tending to plants is therapeutic. It gives you a sense of purpose and accomplishment while connecting you to the earth. Plus, growing your own herbs or vegetables adds a nourishing element to your wellness journey.

4. Outdoor Yoga or Tai Chi

Practicing gentle movement and stretching outdoors combines the benefits of exercise, mindfulness, and fresh air. The natural setting deepens relaxation and helps you feel grounded.

5. Bird Watching or Nature Journaling

These activities encourage patience and observation, helping you slow down and appreciate the small wonders around you. They also stimulate your creativity and curiosity.

Hands planting a seedling for gardening wellness activity

What Are Some Good Wellness Activities?

Choosing the right wellness activities depends on your goals and what feels enjoyable. Here are some specific ideas that can help you find relief and boost your well-being:

• Nature Meditation: Find a quiet spot outdoors, sit comfortably, and focus on your breath or the sounds around you. Even 5-10 minutes can calm your mind.

• Hiking: A moderate hike challenges your body and rewards you with beautiful views, which can lift your mood.

• Yoga Outside: Join a group for outdoor yoga or bring your yoga mat to a nearby park or your back yard to practice stretching, a yoga flow, or perhaps a slow yin practice.

• Start a Nature Photo Journal: Using just your cell phone, take photos of your natural surroundings, whether it be up close photos or wide expansive landscape images. It forces you to slow down enough to notice, observe, and be in the present moment.

• Swimming in Natural Waters: Lakes, rivers, or the ocean offer a refreshing way to exercise and connect with nature’s healing power.

• Picnicking: Sharing a meal outside with loved ones or alone can be a joyful, grounding experience.

• Stargazing: At night, lying on a blanket and watching the stars can inspire awe and reduce stress.

• Watch a Sunrise or Sunset: Observing the gorgeous colors and how they change colors can bring your mind inspiration and ease.

  
  

Remember, the best wellness activity is one you look forward to doing regularly. Start small and build your routine gradually.

Serene lake at sunset for outdoor relaxation

Tips for Making Nature Wellness Activities Part of Your Life

Incorporating nature wellness activities into your daily or weekly routine doesn’t have to be complicated. Here are some practical tips to help you get started and stay consistent:

1. Schedule It: Treat your outdoor time like an important appointment. Block out 20-30 minutes a few times a week.

2. Dress Comfortably: Wear weather-appropriate clothes and comfortable shoes to make your experience enjoyable.

3. Limit Distractions: Leave your phone on silent or in your bag to fully immerse yourself (unless your activity is the "nature photo journal").

4. Invite a Friend: Sharing the experience can boost motivation and deepen your connection.

5. Keep It Simple: You don’t need to travel far. A local park, garden, or even your backyard can be your wellness sanctuary.

6. Be Patient: The benefits build over time. Notice small changes in your mood and energy.

   
   

By making nature wellness activities a priority, you’re investing in your long-term health and happiness.

Finding Lasting Freedom Through Nature

If you’ve tried traditional methods for anxiety, trauma, or chronic pain without success, nature wellness activities offer a fresh, holistic approach. They work gently but powerfully to restore balance and resilience. I encourage you to explore these activities with an open heart and curiosity.

Remember, healing is a journey, and nature is one of the most supportive companions you can have. Whether it’s a mindful walk, a quiet moment by the water, or tending to your garden, these moments outside can bring you closer to lasting freedom from distress.

Understanding and Managing Guilt (Especially Mom Guilt)

Guilt is a universal human experience—that gnawing feeling that we've done something wrong, fallen short, or failed someone we care about. But for many mothers, guilt isn't just an occasional visitor. It's a constant companion that can last for decades, whispering criticisms whether their children are toddlers or forty-somethings.

What Is Mom Guilt?

Mom guilt is the persistent feeling that you're not doing enough, not being enough, or making the wrong choices for your children. It shows up throughout every stage of motherhood:

For mothers of young children:

• Guilt about working too much (or not working enough)

  
  

• Guilt about screen time, meal choices, or how you handled a tantrum

  
  

• Guilt about needing time for yourself

  
  

• Guilt about not being as patient, creative, or energetic as other moms seem to be

  
  

For mothers of teens and young adults:

• Guilt about whether you prepared them adequately for independence

  
  

• Guilt about college choices, career guidance, or relationship advice you did or didn't give

  
  

• Guilt about family dynamics or divorce that may have affected them

  
  

• Guilt about struggling to navigate the shift from caretaker to advisor

  
  

For mothers of adult children:

• Guilt about parenting decisions you made years or even decades ago

  
  

• Guilt about things you wish you'd done differently when they were growing up

  
  

• Guilt about not being able to help them more with current challenges

  
  

• Guilt about the relationship you have now versus the one you wish you had

  
  

• Guilt about boundaries you're setting or not setting

  
  

The cruel irony? The mothers who feel the most guilt are often the ones who cared the most deeply about doing right by their children—and still do.

Why Does Guilt Hit Parents So Hard—And Last So Long?

Several factors make parental guilt, especially mom guilt, so intense and enduring:

Impossible standards: Whether from parenting magazines in the 80s or Instagram today, we've been bombarded with images of perfect parents. And even as our children grow, we compare ourselves to other mothers whose adult children seem more successful, more connected, or more appreciative.

The stakes feel enormous: Unlike most areas of life, parenting comes with the weight of knowing your decisions affect another human being's entire life. That responsibility doesn't end when children turn 18—many mothers carry it forever.

Hindsight is painfully clear: Looking back, it's easy to see what you might have done differently. You know things now that you didn't know then. You have perspective, maturity, and information that simply wasn't available when you were in the thick of it.

Cultural pressure: Despite progress, mothers often face more scrutiny and judgment than fathers about parenting choices. Society still largely expects mothers to be the primary caregivers and emotional managers, and holds them responsible for how their children "turn out."

The comparison trap: It's easy to look at other families and see only the closeness, the success stories, the seemingly effortless relationships—while being intimately aware of your own family's struggles and imperfections.

You can't go back and fix it: When your children are young, you can tell yourself you'll do better tomorrow. When they're grown, you're faced with the reality that certain moments are gone. That finality can make the guilt feel heavier.

The Truth About Guilt

Here's what's important to understand: feeling guilty doesn't mean you failed as a mother. In fact, guilt often indicates the opposite—it shows you cared deeply and had high standards for yourself. It shows you still care.

For mothers of adult children, it's especially important to recognize that you parented with the knowledge, resources, and circumstances you had at the time. You were younger. You were learning. You may have been dealing with your own challenges—financial stress, relationship difficulties, mental health struggles, or simply the exhaustion of trying to do everything.

But excessive guilt isn't helpful to you or your children, no matter their age. It drains energy you could use for building the relationship you have now. It makes you less present. And it can create distance when your adult children sense your regret or self-criticism.

Managing Guilt: Practical Strategies

Recognize unrealistic expectations. Take a hard look at the standards you're holding yourself to—both past and present. Are they achievable? Would you judge a friend as harshly as you judge yourself? Often our expectations are shaped by idealized images rather than the messy reality of raising humans.

Give yourself the grace of context. If you're replaying old decisions, remember the full context: Who you were then. What resources you had. What you were dealing with. What information was available. You made the best decisions you could with what you knew and had at the time.

Challenge the thoughts. When guilt arises, pause and ask: What evidence do I have that I failed? What evidence do I have that I did okay? Usually, the evidence shows you did far better than you think. Your children are here. They've grown. Many of your worries from years ago probably didn't materialize the way you feared.

Remember that "good enough" was actually good. Decades of research show that children don't need perfect parents. They need parents who are generally responsive, loving, and present—qualities that have nothing to do with whether you made every "right" decision or handled every situation perfectly.

Distinguish between what you can and can't change. If your guilt is about the past, acknowledge that you can't rewrite history. What you can do is work on your relationship with your adult children now, if that's appropriate and welcomed. If your guilt is about current situations—like not being able to help financially or struggling with boundaries—focus on what's within your control.

Consider having honest conversations. If appropriate, you might talk with your adult children about your regrets. Often, they don't remember situations the way you do, or they've already forgiven things you're still punishing yourself for. But be careful here—don't burden them with guilt confessions that serve your need for absolution rather than the relationship's health.

Set boundaries without shame. Whether your children are three or thirty-three, you need rest, personal time, and a life beyond parenting. Taking care of yourself isn't selfish—it's modeling healthy behavior and ensuring you have something left to give.

Talk about it. Share your guilty feelings with trusted friends, your partner, or other parents at similar stages. You'll often find they feel exactly the same way, whether their children are in diapers or in their own homes. That shared understanding can be incredibly freeing.

Focus on connection over perfection. Whether you're playing with a toddler or meeting an adult child for coffee, what matters is the quality of connection in that moment. Your children—at any age—will remember how you made them feel, not whether everything was perfect.

Practice self-compassion. When you notice guilt arising, try speaking to yourself as you would to a dear friend. "You did your best in a hard situation. You were allowed to be imperfect. You were still a good parent. You are still a good parent."

Accept that you can't do it all. This was true when your children were small, and it's true now. You couldn't be perfect then. You can't fix everything now. That's not failure—that's being human.

A Special Word for Mothers of Adult Children

If you're carrying guilt about decisions you made years ago, please know: the fact that you care this much, that you're still thinking about how to be the best mother you can be, speaks volumes about your heart.

But also know that continuing to punish yourself doesn't help anyone. It doesn't change the past. It often doesn't even reflect reality—research shows that people consistently overestimate the negative impact of their mistakes and underestimate the positive impact of their love.

Your adult children are who they are because of a complex web of factors, only some of which were in your control. Yes, you influenced them. But so did their own temperaments, their experiences, their friends, their choices, and countless other factors.

What you can offer now is the gift of a mother who has learned, grown, and forgiven herself. That's a powerful model for your children as they navigate their own imperfect lives and, perhaps, their own parenting journeys.

Moving Forward

Guilt will probably never disappear completely from your experience as a mother. You love your children, so you'll always care about doing right by them. But you can change your relationship with that guilt.

Instead of letting it consume you, let it inform you. If guilt points to something genuinely important that needs attention in your current relationship with your children, take action. But if it's just noise created by unrealistic expectations, things you can't change, or comparison to other families, acknowledge it and let it go.

Your children—whether they're learning to walk or navigating their own marriages—don't need a perfect parent. They never did. They need you—the real, flawed, trying-your-best you. The you who sometimes got it wrong but also got so much right. The you who loved them fiercely even when you didn't know exactly what you were doing. The you who is showing them that being human means making mistakes, learning, and doing better when you can.

That version of you? That has always been more than enough.

Seasonal Affective Disorder: What It Is, Signs to Look For, and Natural Ways to Find Relief

SAD affects an estimated 10 million Americans every year.

As the days grow shorter and the sunlight fades, many people notice a shift in their energy, mood, and motivation. While it’s common to feel a little “off” during the darker months, some experience these changes more intensely. This condition is known as Seasonal Affective Disorder (SAD) — a type of depression that follows a seasonal pattern, usually appearing in late fall or winter.

In this blog, we’ll cover:

• What Seasonal Affective Disorder is

• Common symptoms and signs

• Causes and risk factors

• Why women experience SAD more often than men

• Effective, natural strategies for coping

• When to seek professional support

  
  

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is a form of depression that occurs at the same time each year, typically in the colder months when daylight is limited. Experts believe it’s linked to the disruption of your body’s internal clock (circadian rhythm), along with changes in serotonin and melatonin levels that affect mood and sleep.

While it’s most common in winter, some people experience a less frequent “summer-pattern” SAD that’s triggered by too much heat or light.

Signs and Symptoms of Seasonal Affective Disorder

SAD can look like depression, but with a clear seasonal pattern. Common symptoms include:

• Persistent sadness or low mood

• Low energy and fatigue

• Sleeping more than usual (hypersomnia)

• Increased cravings for carbs or sugar

• Weight gain

• Difficulty concentrating

• Loss of interest in activities you once enjoyed

• Irritability or withdrawal from social interactions

  
  

If you notice these symptoms lasting more than two weeks and recurring around the same season each year, you may be experiencing SAD.

How Common Is Seasonal Affective Disorder?

SAD affects an estimated 10 million Americans every year, and another 10–20% experience milder symptoms known as the “winter blues.” Prevalence increases with latitude — meaning the farther you live from the equator, the greater your risk due to reduced daylight exposure.

Women vs. Men

Research shows that women are 3 to 4 times more likely than men to develop Seasonal Affective Disorder. While men who develop SAD often report more severe symptoms, women represent the majority of diagnosed cases.

Why is it higher in women?

• Hormonal differences: Estrogen and progesterone fluctuations can influence serotonin and melatonin regulation, making women more vulnerable to mood changes tied to light exposure.

  
  

• Biological sensitivity: Women’s circadian systems may be more sensitive to seasonal changes in light.

  
  

• Sociocultural factors: Women are more likely to seek help, which increases diagnosis rates. They may also carry more seasonal stressors related to family, caregiving, and holiday responsibilities, compounding symptoms.

  
  

What Causes Seasonal Affective Disorder?

Research points to several contributing factors:

• Reduced sunlight → disrupts circadian rhythms and lowers serotonin.

  
  

• Melatonin imbalance → darker days increase melatonin, making you feel more tired.

  
  

• Geography → those living farther from the equator are more likely to develop SAD.

  
  

• Personal history → people with a history of depression or family history of mood disorders may be more vulnerable.

  
  

• Gender and hormones → as mentioned earlier, women’s hormone cycles can increase susceptibility.

  
  

Natural Ways to Relieve Symptoms of Seasonal Affective Disorder

Fortunately, there are many holistic and evidence-based strategies that can help lift your mood and energy during the darker months:

1. Light Therapy (Phototherapy)

Special light boxes mimic natural sunlight and help reset your circadian rhythm. Using one for 20–30 minutes each morning can significantly improve symptoms.

2. Get Outside Daily

Even on cloudy days, natural light exposure helps regulate serotonin and melatonin. Aim for at least 20 minutes outside, ideally in the morning.

3. Move Your Body

Exercise is a natural antidepressant. Try activities you enjoy — whether it’s walking, yoga, or strength training — to boost endorphins and reduce stress.

4. Supportive Nutrition

Focus on whole foods rich in omega-3s, vitamin D, and complex carbohydrates. These nutrients support brain health and stable mood.

5. Mind-Body Practices

Meditation, breathwork, yoga nidra, or emotional healing techniques (such as the Feel Better Fast Technique™) can reduce stress, increase resilience, and help you shift out of negative emotional patterns.

6. Stay Connected

Social support is key to emotional well-being. Plan regular check-ins with friends or join a supportive group during the winter months.

When to Seek Professional Help

While lifestyle strategies can be effective, it’s important to seek help if:

• Symptoms last for weeks without improvement

• You find daily functioning difficult

• You experience hopelessness or thoughts of self-harm

Mental health professionals can offer additional support through therapy, medication (if needed), and holistic approaches.

Frequently Asked Questions About Seasonal Affective Disorder

Can Seasonal Affective Disorder go away on its own?

For some people, SAD symptoms may improve naturally in the spring and summer when daylight increases. However, without support, symptoms can return year after year. Using strategies like light therapy, vitamin D, and emotional healing tools can help reduce recurrence and severity.

What vitamin helps with Seasonal Affective Disorder?

Vitamin D is most often linked to Seasonal Affective Disorder because lower sunlight exposure reduces the body’s ability to produce it. A deficiency in vitamin D may contribute to low mood and fatigue. Many people with SAD benefit from vitamin D supplementation, but it’s best to check with your healthcare provider.

How is Seasonal Affective Disorder different from depression?

While SAD is a type of depression, the key difference is its seasonal pattern. Symptoms consistently appear in fall or winter and lift in spring or summer. Non-seasonal depression can occur anytime and is not tied to light exposure.

Who is most at risk for Seasonal Affective Disorder?

SAD is more common in women than men (3–4 times higher) and often develops between ages 18–30. People who live farther from the equator, have a family history of depression, or already experience mood disorders are also at higher risk.

What is the best treatment for Seasonal Affective Disorder?

There isn’t a single “best” treatment, but research shows that light therapy, vitamin D, regular exercise, balanced nutrition, and counseling can all be effective. Many people find the best results come from combining lifestyle changes with professional support.

Final Thoughts

Seasonal Affective Disorder can make the winter months feel long and heavy, but you don’t have to suffer in silence. By understanding the condition, noticing the signs, and adopting supportive strategies, you can reclaim your energy and mood — no matter the season.

If you’re ready to explore deeper healing tools, including the Feel Better Fast Technique™, I invite you to book a service or download my free Pulse Points Stress Tool to start feeling relief today.