As the weather warms up, it’s the perfect time to take your self-care outside. The benefits of fresh air, sunlight, and movement aren’t just about physical health—they’re also powerful tools for relieving stress and supporting mental well-being. In fact, studies show that spending time in nature can lower cortisol (the stress hormone), reduce anxiety, and even boost self-esteem (American Psychological Association, 2020). Whether you have ten minutes or an entire weekend, these eight outdoor activities can help calm your mind and lift your mood. 

1. Walking in nature
   Spending time outdoors—especially in natural settings like parks, trails, or even a tree-lined neighborhood—can do wonders for emotional health. Walking itself is a proven stress reliever, but when you add in the calming presence of nature, it becomes even more powerful. Walking in green spaces can help support better focus, emotional regulation, and create a greater sense of calm. Nature provides a sensory experience that can gently reset the nervous system. The sights, sounds, and smells of the outdoors help quiet the mind, reduce feelings of anxiety, and improve mood.
    
2. Outdoor yoga or stretching
   Practicing yoga or gentle stretching in an outdoor space can deepen the calming benefits of the practice. The natural environment adds a grounding element that helps quiet the mind and connect the body to the present moment. Feeling the grass beneath your feet, the warmth of the sun on your skin, or the rhythm of your breath in the open air can be incredibly soothing. Even a simple routine like a morning or evening sun salutation outside can set the tone for a more balanced day or help release the stress of one that’s ending. Yoga not only eases anxiety but also helps build emotional resilience.

3. Spending time near water
   There’s something undeniably calming about being near water—whether it’s a lake, ocean, river, or even a quiet fountain. This kind of environment, often referred to as “blue space,” has a natural way of soothing the nervous system and easing mental tension. Taking a lunch break by a creek, reading near a fountain, or planning a weekend trip to the lake can offer more than just a change of scenery—it is also linked to improved mood, lower stress levels, and a greater sense of peace.
    
4. Tending to a garden
   Whether it’s tending to a small herb pot on the windowsill or planting vegetables in a raised bed, gardening invites mindfulness, creativity, and a sense of purpose. The act of nurturing something and watching it grow can be incredibly grounding, lowering stress levels and boosting positive mood. Even a few minutes with your hands in the soil can be a quiet, healing way to reconnect—with nature, with your breath, and with yourself.
    
5. Taking a walk with your pet
   Pets offer more than just companionship—they provide unconditional love and emotional support that can brighten even the toughest days. When you add the outdoors into the mix, the benefits grow. Whether it’s a frisbee toss in the backyard, a walk along a nature trail, or a playtime at the dog park, spending time outside with your pet encourages movement, reduces stress, and boosts your mood. Pets are powerful companions in easing loneliness and supporting emotional health. Take a moment to enjoy the outdoors—together! 
    
6. Hiking or exploring local trails
   Hiking is a powerful way to recharge—physically and mentally. As your body takes on the challenge of the trail, your mind gets a much-needed break from screens, notifications, and to-do lists. The steady rhythm of your steps and breath can create a calming, almost meditative state that helps you reset. Spending time in nature not only reduces stress but also boosts cognitive function.
    
7. Fishing
   Fishing is more than just a way to pass the time—it’s a mindful practice that invites stillness, patience, and deep relaxation. Whether you’re casting a line or simply sitting quietly by the water, the gentle rhythm of nature can be incredibly grounding. Ditching your phone and tuning in to the sounds of lapping water and rustling trees helps create space for calm and clarity. Nature-based hobbies like fishing reduce mental fatigue and support mental health.
    
8. Picnicking outdoors
   Picnics are an opportunity to slow down, be present, and engage all of your senses. When you choose a peaceful spot in nature, you’re not only enjoying the fresh air, but you’re also giving yourself permission to fully focus on the moment. Take a moment to appreciate the colors of your meal, savor the smells, and truly enjoy the flavors in each bite. This simple act of mindfulness can create a deeper connection to the world around you. Spending time outdoors not only promotes relaxation but also enhances social connections and gratitude. So, pack your basket, bring a friend or loved one, and take a break from the hustle and bustle—your mind and body will thank you.
    

Step outside for a mental reset 
You don’t need a long vacation to reset—sometimes all it takes is a few minutes in the sun or a slow walk through the trees. Try one of these activities this week and pay attention to how your mind and body respond. The outdoors is your natural stress reliever—take advantage of it and recharge. 

Looking to connect with others on a similar journey? 

Joining a support group can be a powerful way to share experiences, reduce feelings of isolation, and create a stronger sense of community. Whether you're navigating stress, or just looking for connection, there are resources available to help you find a group that fits your needs. 

Here are a few places to find support groups near you: 

• National Alliance on Mental Illness (NAMI)  

• Mental Health America (MHA)  

• Substance Abuse and Mental Health Services Administration (SAMHSA)  

SOURCES: 

Nurtured by Nature 

Associations Between Nature Exposure and Health: A Review of the Evidence 

How Pets Can Improve Your Health 

Yoga for Anxiety 

Blue Space and Well-being 

Gardening promotes neuroendocrine and affective restoration from stress - PubMed 

Want to explore other ways to prioritize your mental health? Check out this blog on building your own self-care toolkit: Building a self-care toolkit: 5 everyday practices to help manage anxiety