A walk in nature is a radical act of self-care

The ground beneath my feet shifts and squelches underfoot, each step releasing the rich, chalky scent of damp earth; a scent born from the complex processes of leafy decomposition, mycorrhizal networks and other busy microorganism business. Bright green mosses carpet the woodland on either side of the path, I spot mushrooms and fantastical fungi growth everywhere, in every shape and size imaginable. The ground is littered with fir cones, tree needles, oak leaves and bits of lichen. Above the earthy notes of the forest floor, floats the scent of pine trees and cold air. There is death, life and decay everywhere I look. 

My heart is hammering due to the incline as I scale a winding path up the mountain. It’s so loud because everything else is so quiet. Forests always seem to feel ancient, even when they’re not. I think it’s because the act of walking through the forest is ancient to us as a species. Around the year 1700, 90% of the Earth’s land surface was covered by forest and wild grasslands, today this has dwindled to just 52% to make way for crop and grazing land¹.

Over millennia, the forest has meant many things to us, a place of shelter and abundance, a place to find food and fuel, or, as we began to clear the trees and open up the land, the forest became, by contrast, a dark place, a place where the beasts still lurked. Today the forest is somewhere I go to feel small, to feel the presence of forces greater than myself. In feeling small I feel safer. My problems do not disappear but the forest reminds me that I am temporary, and that my problems are therefore also temporary. Nature has a powerful ego-diminishing effect. Perhaps that is why those who seek power have traditionally sought to tame the wilds of the world.

It’s no secret that spending time in nature can support our mental health. It’s a multifaceted mood-booster. On a basic level, heading outside gets us moving, gets our blood pumping and eases the aches and tension of a life spent (mostly) sitting. Add to that the ‘grounding’ effect of feeling the earth beneath your feet, the way that the colours, textures and scents of the forest anchor you in the moment, giving your eyes something to observe beyond the confines of your own mind.

It might seem odd to venerate the benefits of something so simple, something that we’ve been doing since our time began, but according to a 2019 survey, 90% of respondents from Europe and North America estimated they spend less than one hour per day in nature². To compound this, an increasing proportion of time spent in our living spaces is spent looking at screens, increasingly engaging with our internal narrative, rather than seeking outward expressions of living.

Between 2005-2015, the WHO estimated that the number of people living with depression or anxiety disorders increased by 18.4% and 14.9% respectively³. Scientists are starting to explore the connection between human mental health and nature contact, with studies suggesting that those who spend more time in nature, may reap the benefits of reduced cortisol levels and a lower chance of developing anxiety and depressive disorders ^4,5.

On a biochemical level, we have learnt that trees and plants release phytochemicals which can support our mood and immune system. In fact, a stint of ‘forest bathing’ can increase the number of natural killer cells (a key part of immune system support) in our system for as long as 30 days⁶. Being outside, particularly in the winter months, means we are exposed to daylight, helping us to regulate our sleep hormones and fight seasonal depression⁷.

Unfortunately, many of us don’t have direct access to ‘big nature’, that is, the remaining forests, moors and mountains of this world. Even just outside of the city, nature has often been claimed and tamed for functional use, leaving us with wide expanses of open fields. Don’t get me wrong, it’ll do in a pinch. There are some signs of life there, particularly in the thick hedgerows of the UK, where I’m from. Yet, as resources dwindle and the global population grows, it makes good sense for us to live in cities, and to focus on sustainable urban living. So, if we can’t all feasibly up and move to rural areas, what will become of our mental health without the vital influence of nature on our daily lives?

Modern living shouldn’t result in the abandonment of nature altogether, it should drive us to value it above all else. We can do this by advocating for the preservation of wild spaces, and by carving out time to spend within them. Where I live, in Bavaria, hiking is a common way to spend free time, usually in a very simple way with just a hiking map and a few snacks. The word ‘hiking’ may sound intimidating, but it needn’t be. Moving on foot in nature doesn’t have to mean scaling a mountain, it can also be a gentle stroll along a river valley or a rambling woodland walk whilst you catch up with friends.

Nature-oriented vacations can be particularly restorative, and often a little cheaper than city trips and beach breaks. Taking some time out for a walking holiday, or a camping trip can give both your body and mind a break from all things ‘human-made’. At home, don’t underestimate the power of surrounding yourself with plants, growing food in what outside space you have, and tending to the birds and the bees by installing bird feeders and insect hotels.  You can choose to involve nature in your inner life, by seeking out books or content that feature landscapes and wilderness. I can recommend ‘outside’ hobbies, like gardening, bird watching, trail running, wild swimming, astronomy, plein air painting or foraging.

We must begin to understand that making time in the day to walk through your nearest park or sit in the garden isn’t an indulgence, it’s a basic act of self-care, much like brushing your teeth or making your bed. The rules of modern society will tell us that it’s more important to be productive, but this isn’t true at all. We have a longer history with the natural world than we do with poured concrete or stock markets. Nature has far more to do with who we are than any form of lifestyle we’ve constructed over the past century. The science is clear, we need nature in ways far beyond the resources it provides for us. Heading outside every day is an act of rebellion, it has a power that should not be underestimated, lest our wild spaces are lost to us and we lose the opportunity altogether.