It’s Mental Health Awareness week from 10-16 May.

Mark Rowland the Chief Executive of the Mental Health Foundation, the hosts of Mental Health Awareness week, said the Foundation chose nature as the 2021 theme because, ‘During long months of the pandemic, millions of us turned to nature. Our research on the mental health impacts of the pandemic showed going for walks outside was one of our top coping strategies and 45% of us reported being in green spaces had been vital for our mental health. Websites which showed footage from webcams of wildlife saw hits increase by over 2000%. Wider studies also found that during lockdowns, people not only spent more time in nature but were noticing it more.’

During Mental Health Week the Mental Health Foundation encourages us to do three things:

• Experience nature: take time to recognise and grow your connection with nature during the week. Take a moment to notice and celebrate nature in your daily life.
• Share nature: Take a photo, video or sound recording and share the connections you’ve made during the week, to inspire others. Join the discussion on how you’re connecting with nature by using the hashtags #ConnectWithNature #MentalHealthAwarenessWeek
• Talk about nature: use our tips, school packs, research, and policy guides to discuss in your groups and communities helping others to find ways to connect with nature.

For more information about this year’s Mental Health Awareness Week visit  mentalhealth.org.uk/mhaw or join the conversation on social media using #ConnectWithNature and #MentalHealthAwarenessWeek

Below we share our perspectives on how nature and being outside influences our mental health. We hope you might find some inspiration. 

Val’s Allotment

This year’s Mental Health Week theme got me thinking about my relationship with nature. One of my core values is Nurturing which has both a caring aspect and a keen interest in developing growth.  This is probably why I have always had a number of rescue animals, (current count is seven), a houseful of kids when my daughter was young all engaged in a variety of craft activities and over the last 10+ years, four allotments.

Like many people what has kept me mentally well over the last year has been the ability to interact with nature and specifically to visit and work on my allotments.  There has been nothing unusual about these visits over the last year, but that has been part of the reason why it’s been so important – it gave me a sense of normality and community when, for many, socialising and favourite pastimes had disappeared.  However, the real power of being at my allotment is literally in the soil and the outcomes of growing and eating your own food.   For most of the week I sit at a desk and stare at my laptop screen, although over the last year I have created new routines and I visit the allotment to ‘see how it is’, and of course it’s fine.  There’s something about being there that makes me feel good.  If I go a week without a visit I can feel the tension building up.

From my own experience gardening is beneficial for my mental health and wellbeing. Studies have found that not only can regular gardening reduce depression and anxiety, but it can help reduce stress, combat high blood pressure and improve overall physical fitness. What is it about pulling up weeds, digging and tending to young plants that makes us feel so good?

Growing plants gives us responsibility

Having a living thing to care for gives us a sense of responsibility – if we don’t prune, water, or otherwise care for a plant, it may die. This responsibility is beneficial for people struggling with mental health issues, as it gives them purpose and a sense of worth.

Gardening connects us with nature

Studies have found that spending time in green spaces helps people to destress and relax helping us to overcome feelings of self-absorption that can worsen mental health issues.

Plants don’t judge

For those suffering with conditions such as anxiety or paranoia, going out into a social setting can be frightening.  Plants can be nurtured and cared for by anyone without passing judgement and keeping plants healthy can improve self-esteem and confidence.

Gardening is great exercise

Research has found that a three to four hour session of gardening can burn as many calories as an hour at the gym. Exercise releases endorphins – the ‘happy hormone’ which makes people feel satisfied and relaxed and has been proven to be beneficial for a range of mental health issues. It can help us sleep better, promote weight loss and support our sense of self.

Gardening is therapeutic and encourages us to live in the moment

Anxiety and depression worsen when a person focuses too much time ruminating about the past or the future. If we are outside, our minds are focused on what is at hand, in the moment and noticing the rhythm of the seasons and weather.  Concentrating on a physical task gives our minds a break from things that might be getting us down.

It’s a good way to vent anger and frustration

If you’re having a bad day grab a shovel and get digging. Or better yet, pick up the garden shears and start chopping. Certain aspects of gardening – cutting, chopping, hacking, and digging – are great ways to vent anger, and you’ll have something to show for it afterwards.  And gardens need it.

Gardening puts you in control

If you feel like things are getting on top of you, gardening can help you feel back puts in control. It is impossible to control many things in our lives but you can decide how to arrange your vegetable patch and your favourite flowers. The satisfaction of an orderly allotment can be  therapeutic when other aspects of your life aren’t going to plan.

Paul’s being outside

This last year has really put into focus for me how much being in nature means to my mental and physical wellness.  I am not a ‘go into the wilderness with a tent and a few provisions on my back kind of person’  – that is my father who has a lifetime of adventure in the genuine wilderness, but I suspect that my childhood going for hikes, camping and learning about nature alongside the gentler pursuit of gardening alongside my father influenced me very much to this day. While I love urban places and people it was only in my 40’s that I really acknowledged the important role being outside – hands in the soil, walking or cycling in country or forests or parks – played in my mental well-being.  I describe my country cottage garden overlooking fields as my happy place.  It is where I de-stressed, used muscles ignored while working long hours the computer and then felt ‘honestly’ sore, where I would find peace, stay in the moment and work through the times where when the black dog of depression came to sit nearby.  The simplicity of being there, the different passage of time, the creation, maintenance and appreciation of something natural and beautiful is soothing and curative. Learning organically about plants, seasons and soil has been a joy for many years.

These days my garden is made up of a balcony which I fill with plants and my experience of nature is mostly getting on my bicycle or going for a walk which I do everyday – rain, snow, cloud or sunshine.  When my mood is low or my head crowded with competing mostly mundane, but seemingly overwhelming tasks, being outside, in the moment and connecting with nature works.  My mood lifts, often for hours, problems somehow gain perspective and my sleep improves.  I look forward for the next chance to see what is changing in the local park, down the street or our communal garden.

Being outside daily is one of the top things I advise when working with clients struggling with feeling overwhelmed or depressed.  It is like a mental health prescription:  take it at least once per day, not to be skipped, starting small and increasing, benefits should be felt quickly but it can take a few weeks to build it into a habit.  Movement – anything – and being outside – genuinely helps and is one of the cornerstones of well-being.  It doesn’t have to be long or intense or somewhere exotic.  Just experiencing nature in your garden, your local park, along your street or in a nearby woodland is enough.  And when things improve and open up more and if you prefer less solitary engagement with nature there will be the option of community gardening, inviting a group of friends to come with you, participating in meet-ups to go hiking, rambling or cycling.

Go on – get out there – what are you waiting for?  Take it from me – nature works wonders.

Manju’s outdoor yoga

The past 12 months has been challenging for many, given the unknowns and the myriad of emotions we’ve all felt, physical and mental wellbeing has become even more important.

I’ve been practicing yoga and meditation for almost 12 years and teaching for 7 years.  This powerful practice of mindful movements, breath work and meditation gives me a sense of balance, energy and mental clarity. 

Some of my yoga students have shared how they’ve been unaware of the tension they’ve been holding in their body as a result of being overwhelmed and living in constant stress.  The opportuity to share these techniques to others and guiding them in their personal practice has been very rewarding – they’ve developed greater awareness connecting with their mind and body, felt relaxed and calm and lifted their spirits.

Yoga is self-healing practice that can be done anywhere anytime, with little equipment. In ancient yoga teachings, you’ll find there’s a strong connection with yoga and nature – being in the moment and at one with nature. That explains why there so many yoga poses that reflect animals and nature.  For example, Tree pose, Cat-Cow, Butterfly, Cobra, Downward Dog, Pigeon pose to name but a few!

So what are the benefits of practicing yoga outside for your mental health?

As the weather has been getting nicer, I’ve been able to teach outdoors in my local park which adds a different dimension to my practice – embracing the natural elements the UK weather brings.  It’s been a great way to reconnect with my local community and nature, with more room to breathe and move – not to mention a change from our routine!

Feel connected

Outdoor yoga naturally grounds you and allows you to find a deeper connection with yourself and your surroundings.  Your mind will be more receptive to what’s going on within you and around you.

Improves your mood

Taking your yoga practice outside releases natural endorphins and dopamine – crucial neurotransmitters for boosting our mood and topping up your levels of vitamin D.   The fresh air revitalises your lungs and heart as we breathe better quality oxygen, heightening your breath awareness and stimulating muscle performance.

Change in perspective

A change in environment shifts your perspective.  When you’re out of your comfort and familiar surroundings, you may feel slightly uncomfortable at first, but as your welcome the outer elements your body and mind will adapt to this new sensory experience.  This will enhance your practice and you’ll feel more empowered.

So next time you want to try out a class, grab your mat and take it outside.