If you’re one of the estimated 40 million adults living with an anxiety disorder, you know how debilitating this mental health disorder can be.[1] When people have anxiety, doing everyday tasks like going to work or going to the grocery store can become difficult. Anxiety treatment such as undergoing therapy, utilizing relaxation techniques, and spending time outdoors can help ease the symptoms. As we explore how patients can benefit from spending time outdoors as a type of anxiety treatment in Scottsdale, we’ll also look at how the team at Healing Foundations Center can help in the process.
How Spending Time Outdoors Can Benefit Those with Anxiety
Improves Mood
Research has shown that being exposed to blue and green spaces in nature can reduce symptoms of depression and anxiety.[2] Spending time in nature allows us to escape and focus on something else besides the thoughts in our minds that are contributing to anxiety. Being in nature triggers the body’s senses and meditative state, allowing the body to unwind. It also leads to an increase in serotonin, a neurotransmitter that regulates mood. Exposure to Vitamin D while being outdoors is also known to help improve mood, which can reduce anxiety.
Reduces Stress
Feeling stressed can go hand-in-hand with anxiety disorders, which is why lowering stress levels is so crucial to treating anxiety. Studies have shown that spending time in nature reduces the stress hormone cortisol production and promotes a sense of calmness.[3] When the mind and body are calm, anxiety levels can drop.
Sensory Simulation
The sights and sounds of nature help to distract the mind from anxious thoughts and provide a calming sensory experience. When spending time in nature, focus on the sounds of the birds, the wind, and any nearby lakes and streams. These calming sounds can help to drown out a focus on thoughts that lead to anxiety symptoms.
Restores Attention
When someone is suffering from an anxiety disorder, their attention can be drawn to other things, making it difficult to focus and concentrate. Spending time in nature can help to restore that focus and concentration.
Helps Us to Reconnect
The increased use of technology can lead to anxiety and feelings of isolation. Spending time in nature can reconnect us with ourselves and help us regain a fresh perspective. Enjoying time in nature helps to disconnect from the constant stimulation of technology, which can lead to anxiety.
Ways to Enjoy the Outdoors to Treat Anxiety
You don’t have to spend countless hours outdoors to reap the benefits it can have on treating anxiety. Many simple activities allow you to enjoy the outdoors and treat anxiety at the same time.
Take a Walk
Whether you take a 10-minute walk or an hour, putting your feet on the pavement can help you deal with negative thoughts that are causing anxiety. Research shows that a 90-minute walk in nature lowers activity in the part of the brain linked to negative thoughts.[4] Walking also works to release endorphins, which can lower anxiety.
Take Mindful Nature Walks
Besides going for walks to exercise and get moving, you can also take mindful nature walks to help lower anxiety. When you focus on being mindful and in the present moment as you walk through nature, you can actively engage with your surroundings. This helps to calm the mind and to reduce stress and anxiety symptoms. Studies have also shown that walking in nature can decrease activity in the part of the brain that is linked to negative thoughts that can cause anxiety[4]
Spend Time in the Water
Swimming, canoeing, kayaking, and spending time in the water doing other activities can help treat anxiety. The rhythmic nature of swimming helps to calm the mind and lower anxiety levels. Kayaking and canoeing have similar effects as the body releases endorphins from the physical activity.
Garden
Planting and caring for gardens can be therapeutic and help reduce anxiety. You can feel a sense of accomplishment when you see the fruits of your labor from your garden.
Go Hiking
Hiking is known to help release adrenaline. When too much adrenaline adds up, it can lead to tense muscles and anxiety. Going for a hike can prevent this from happening. Hiking also works to release endorphins due to its physical demands, which work to improve mood and lower anxiety[5]
Take a Bike Ride
Riding through your neighborhood or taking your bike through a trail is an excellent way to enjoy nature, help lower anxiety, and burn calories!
Seek Anxiety Treatment in Scottsdale at Healing Foundations Center
If you are looking for anxiety treatment in Scottsdale, the team at Healing Foundations Center is here to help. We provide a variety of treatment options to help those with different anxiety disorders. Our team assesses each patient to determine the right customized course of treatment.
At Healing Foundations Center, we provide individual therapy and intensive outpatient programming as part of our anxiety treatment program. Our goal is to provide patients with lifelong tools they can use to manage their anxiety and live productive lives.
Contact Healing Foundations Center today to learn more about our anxiety treatment programs.
Sources:
[1] https://www.nami.org/about-mental-illness/mental-health-conditions/anxiety-disorders/
[2] https://pubmed.ncbi.nlm.nih.gov/34501598/
[3] https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health
[4] https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/spend-time-in-nature-to-reduce-stress-and-anxiety
[5] https://www.bluecrossnc.com/blog/healthy-living/fitness/ways-hiking-improves-mental-health