Three Simple Nature-Based Coping Skills to Soothe Your Mind and Boost Your Mood.

Hey there! If you’ve been looking for ways to find a little calm amidst the chaos, nature might just hold the key. You don’t have to be an expert in psychology or a seasoned hiker to benefit from spending time outside. Today, I’ll walk you through three simple nature-based coping techniques that can help you feel grounded, present, and a little more peaceful—even if you’re just looking at a potted plant!

Number 1: Grounding with the Senses 🌿

If you’ve ever felt like you’re on autopilot, just floating through the day, grounding can be for you. It can help bring you back to earth—literally! It’s about tuning into the present moment using your senses, which makes it especially great to try outdoors where nature provides a rich sensory playground. No matter where you are, here’s how you can use each sense to feel a bit more grounded:

• Sight : Start by taking in your surroundings. Notice the colours, textures, and patterns around you. Whether it’s a forest, a park, or even a few potted plants, pay attention to the little details—like the stretching veins on the leaves, how the sunlight hits each branch slightly differently, or even how a squirrel darts around. Let your eyes take it all in.  

• Sound: Now, close your eyes if you feel safe and comfortable to do so, and let’s tune into natures playlist. What do you hear? If you hear the birds chirping, how many different calls are there? Where is the wind rustling from? Is there even some distant traffic? Try to listen to each sound separately, without judgment or labelling it as good or bad. Just let the sounds wash over you.

• Touch: Get tactile! Feel the roughness of tree bark, the coolness of a leaf between your fingertips, or the soft, fluffy texture of moss (honestly, one of the best feelings!). If you’re sitting down, press your hands into the ground and notice its firmness. Touching nature brings you closer to it in a simple yet powerful way.

• Smell : Take a deep breath and notice any scents in the air. The fresh, earthy smell after rain, the sweet fragrance of flowers, or even the remanence of wildlife—these scents are all reminders that you’re here, now, in this very moment.

• Taste: Okay, maybe don’t go around eating leaves and munching on random mushrooms (you never know what magic they may hold!), but if you’re in a garden or park where you can safely taste something, give it a try! Fresh herbs like mint or basil are a nice way to engage this sense. Otherwise, bring some with you!

Grounding through your senses is like pressing the “refresh” button on your mind. It brings you out of your head and into the present moment.

Number 2: Dropping the Anchor 🌱

If life feels a bit stormy, sometimes you need an anchor to keep you steady. Dropping the anchor is a technique that combines body awareness and breath to help you feel more grounded in stormy seas. And yes, you’ll want to take your shoes off for this one—go ahead, set those toes free!

• Step One: Find a comfortable place to stand. Grass, sand, soil, or even a cozy patch of ground in your garden works perfectly. If you’re at a park, maybe take a moment to kick off your shoes and socks. Feel the earth under your feet. Notice its texture, temperature, and how solid it feels beneath you.

• Step Two: Now, take a deep breath in. Feel the air fill your lungs, and then slowly release it. Visualise yourself as a tree, with strong roots connecting you to the earth. With each breath, imagine your feet sinking a little deeper into the ground, your roots firmly holding you in place. As your leaves and branches may move with the wind, your roots and trunk stand strong.

• Step Three: Keep breathing slowly, and every time you exhale, let go of any worries or stress you’re holding onto. These may be thoughts or images that come to mind. Picture that tension leaving your body and falling away with the leaves in the wind. The ground is strong enough to hold you; let it support you as you remain grounded.

When you’re feeling more at peace, you can slip your shoes back on (or leave them off—it’s your call!) and carry on with your day. Dropping the anchor is a simple way to find stability, even if things around you feel chaotic.

Number 3. Connecting to Nature Indoors 🌼

Maybe getting outside isn’t always an option. Don’t worry—nature can still work its magic even if you’re just gazing out the window or sitting next to your favourite plant. This technique is about practicing presence, noticing details, and letting the little things in nature help you feel at ease.

• Look Closely: Sit by a window with a view of nature, or next to some indoor plants. Notice the details: the shape of the leaves, the colours, and any movement you can see. If you’re looking at a tree, notice how its branches sway or the stillness of its trunk. Really focus on these details, like you’re seeing them for the first time.

• Take a Sensory Break: If you have a plant nearby, touch its leaves gently. Feel the texture—is it smooth, fuzzy, or maybe a little prickly? Close your eyes and let your fingers explore its shape. Can you do some light pruning or feel the dampness of the soil after watering?

• Breathe It In: Many indoor plants help improve air quality, so take a slow, deep breath and imagine

  
  
  
  

  breathing in the plant’s calm energy. Exhale any tension or stress, letting it flow out of you with each breath.

• Watch for Patterns: Nature has its own rhythm, even indoors. If you’re by a window, observe how the light changes or how the wind rustles through leaves. Watching the world move outside—even if it’s from inside—can give you a sense of connection to something bigger.

Spending just a few minutes like this can make a big difference. You don’t need a forest to experience nature; even the smallest plant or window view can remind you to pause, breathe, and be present.

There you have it—three simple, accessible techniques to bring a little nature-based calm into your day. So why not give it a shot. You might just find that a bit of greenery is the perfect remedy for a busy mind. And remember, if all else fails, there’s no shame in hugging a tree!