Walking

Walking is one of the easiest ways to connect with nature. It has been proven to ease the symptoms of anxiety and depression and can also be highly beneficial for anyone who is processing difficult emotions as it aids cognitive ability. In short; if you’re stuck in negative thought patterns, walking can really help.

How to do it: Well, you use your legs (or wheels!). If you’re more accustomed to walking as a mode of transport, rather than as a mindful mental health practice, we suggest you start somewhere you feel comfortable, like a local park or riverside. Find a little route that you like and try to work it into your daily routine.

As you begin to feel more confident, you may be ready to explore further afield. Walking with others adds a new dimension. If you have social anxiety, walking is an excellent way to connect with people side-by-side rather than face-to-face (which can feel a bit intense sometimes). There are over 50,000 rambling groups in the UK and you can find one local to you here. There are also lots of independent walking groups like Black Girls Hike and The Proper Blokes Club so with a little bit of Googling, you can find a walking community that’s right for you.

Swimming

Something is afoot in the cold waters of the UK and Ireland. A tribe of Dry-Robed die-hards has appeared – unorganised and seemingly from nowhere – taking to our rivers, lakes and seas year-round to ease their emotional pain and find community and connection. Many swimmers extol the mood elevating benefits of a cold dip, which can sometimes last all day.  The research backs it up and, if you’re brave enough, it could have a dramatic impact on your mental wellbeing.

How to do it: Starting slowly and safely is absolutely crucial. You may not have access to wild water but there are outdoor lidos in many towns and cities across the UK where you can begin to dip your toes in safely.

If you are ready to start exploring wilder places, there are wonderful and welcoming swimming groups all over the UK where you will find community, support and encouragement. The Outdoor Swimming Society has a list of local groups here. We don’t recommend that you go it alone if you’re new to cold water swimming.

Forest Bathing

This Japanese practice is a process of relaxation; known in Japan as shinrin yoku. This simple method of being calm and quiet amongst the trees, observing nature around you whilst breathing deeply can help both adults and children de-stress and boost health and wellbeing in a natural way.

How to do it: You don’t need to find an epic expanse of forest, a little gathering of trees in your local park can work just as well. We like to find a peaceful spot to sit amongst the trees and tune into the experience one sense at a time, noticing first what you see, then what you hear, feel and smell. You will be amazed at what you notice when you really tune in and this gentle but powerful practice can help you to feel connected to nature in a profound way.

Gardening

Getting your hands in the soil, and growing something from seed or sapling, is proven to improve mental wellbeing. There is a specific bacteria in the soil called Mycobacterium vaccae which actually triggers the release of serotonin and dopamine in the body.

How to do it: If you’re lucky enough to have your own garden or outdoor space, there are lots of great books and guides to get you started. We love Charles Dowding’s book on No Dig Gardening and Joy Larkom’s book, Grow Your Own Vegetables. If you don’t have your own garden, there are lots of ways to get involved in community gardening and forestry where you will also meet people who share your passion. The Woodland Trust has a wonderful volunteer programme and a Google search for community gardens near you will help you to find a project which aligns with your interests.

Birdwatching

We are blessed with incredible bird life here in the UK. The mindful nature of birdwatching can reduce stress and provide moments of breathtaking awe, helping us to feel connected to something bigger than ourselves. A recent study by Kings College London, found that Birdsong can have a soothing effect. Adrian Thomas, author of The Guide to Birdsong said that, “Birdsong would have once been the natural soundtrack to all human lives, and I do think that it is embedded somewhere deep within our psyches. It is associated with spring and renewal and good times coming.”

How to do it: Like all of the activities in this blog, birdwatching is available to all of us, wherever we live. We love Hamza Yassin’s book Be a Birder: The joy of birdwatching and how to get started. Songbird Survival have a helpful guide on making your garden a bird haven so you can watch them from your own window. And you can also sign up for the RSPB’s annual Big Garden Birdwatch to help the charity build a picture of how the UK’s garden birdlife is faring.

About Exhale Festival

Exhale is a new mental wellbeing festival helping people to navigate life’s challenges and changes with newfound strength and wisdom.

Taking place on October 5th and 6th 2024, our programme of 25 virtual events will present a vast range of insights, tools and strategies for you to explore.

You will learn from world leading experts in the fields of mental and emotional wellbeing including therapists, behavioural scientists, best-selling authors, TED speakers, neuroscience experts, podcasters and academic researchers.

We will support you to grow through what you go through…so you can live life to its fullest!