Embracing Nature: 11 Ways to Start Your Gentle Self-Care Journey for Parents that are Less Comfortable in the Great Outdoors
Written by Kristi Yeh, LMFT and founder of Parent Self-Care
As caretakers, it's easy to lose sight of our own well-being amid the hustle and bustle of life with kids. While the idea of spending time in nature might seem daunting for those who aren't particularly outdoorsy, immersing yourself in natural surroundings can be a rejuvenating self-care practice. In this blog, we will explore how even “non-outdoorsy” parents can embrace nature as a means of finding moments of peace, presence, and joy.
1. Start Small and Broaden Your Definition of Spending Time in Nature.
One of my favorite accounts on Instagram is Erika’s @alaskaoutdoorgirl that features stunning photography and videos of Alaska. She reminds me that to be outdoorsy, you simply need to go outdoors. For parents who aren't naturally drawn to outdoor activities, the key is to avoid a rigid definition of time in nature, such as only hiking or camping.
When I’m feeling reluctant about going outside, I bring some of my favorite things I like to do inside to a nearby patch of grass or bench, such as reading a book or drinking coffee. If I have the kids with me, I bring a ball, bubbles, games (I tend to get travel versions of board games so they’re easier to transport), and/or a blanket.
But, add in whatever small nature-based moments bring you comfort and joy. Opening the windows and taking a couple deep breaths in the morning or sitting under a tree while your child plays can provide a little respite from everyday stressors. Gradually, as you become more comfortable, you can explore more outdoor activities that suit your interests.
2. Wake Up to a Little Fresh Air and Mindfulness
In the spirit of starting small, no need to plan for an hours-long nature expedition. Instead, try adding mindful moments into your daily life. I asked licensed somatic therapist and mother Britta Shiels, LMFT about how she connects with nature as a busy parent.
“I find the deepest connection with nature when I allow myself to have a waking meditation with it. I’ll simply sit outside and watch the birds, listening for their unique calls, watching them fly from one tree to another. I wonder what it would be like to be a bird and to be able to pump your wings and soar through the air. I let myself drop into the multi-sensory experience of a mindful moment in nature. If I’m lucky and my kids stop and ask what I’m doing, and maybe even join me, I narrate the awe I am feeling and hope I am modeling to them that there is an entire universe in a mindful moment with nature, if you let yourself drop into your body, into your senses and really feel awe.”
Mindfulness can be a bit intimidating term, conjuring thoughts of a 30-minute seated meditation. However, informal mindfulness practices are as accessible as checking in with your five senses. Many parents, including Shiels, find pockets of calm by being intentionally attuned to their senses–even if just for a few minutes, or moments.
Shiels offers meaningful encouragement and resources for mothers in her newsletter, and Soulful Somatic coaching opportunities for parents. Shiels is passionate about helping more caregivers connect to their bodies, soothe their nervous system, and trust their instincts and power.
3. Picnics and Outdoor Dining
It took awhile for the luster of picnics to return after all too many with young children during the beginning of the pandemic. Now that we’ve had some distance from the intensity of the beginning of COVID, and the prior rhythm of work, parenting, and birthday parties are back–me and the kids are enjoying picnics again! I don’t have any formal picnic supplies, so I pack easy-to-make snacks and meals using tupperware from around the house. Picnics allow you to experience the outdoors in a leisurely manner, without requiring any specific outdoor skills or equipment.
4. Dip Your Toe into Gardening
Gardening is a wonderful way to connect with nature, even for those who aren't seasoned gardeners. Start with a small indoor herb garden or some potted plants on your balcony. The act of nurturing plants can be incredibly therapeutic, offering a sense of accomplishment and a connection to the natural world right at home. This is something I definitely want to try this year, and I’ll be keeping it small as we have a limited amount of shared outdoor space where I live.
Since we don’t have a robust garden yet, another fun self-care activity is berry picking with the family. We try to go once a year with another family.
Watering plants, weeding, and other yard chores are another way to get you outside and get the kids involved. My kids love using a hose, and the bonus is getting some life skills practice together.
5. Nature-Inspired Indoor Activities
For parents who prefer indoor settings, there are numerous nature-inspired indoor activities that can provide a similar sense of relaxation. Indoor plants (succulents are a favorite because they are easy to keep alive), nature-themed art or decor, and soothing nature sounds can all contribute to a calming atmosphere within your home.
Self–care psychologist and author Suzy Reading also recommends green gazing when working from home to give your eyes a break from screens. All you do is head to a window and find something green to gaze upon for a few minutes. And, while we often talk about green spaces, let’s not forget the calming nature of water. If you have a view of the water from your home, I’m jealous! If not, checking out the different cloud formations and the changing color of the sky from your window also works.
I also devour nature documentaries and books when I feel like learning something new or connecting to the great outdoors, while being on my great couch.
6. Mindful Nature Walks
Engage in mindful nature walks to immerse yourself with the outdoors. Mindfulness involves being present in the moment without judgment. As you walk, focus on the sights, sounds, smells, tastes, and scents around you. This practice can help alleviate mental fatigue, while strengthening your bond with the outdoors. Even if you are in an urban or suburban environment, try discovering pieces of sidewalk art or other gems you haven’t noticed before.
If I am bringing the kids, I often use the rainbow game and challenge them to find flowers, cars, or other objects that represent every color of the rainbow. If they are particularly resistant that day I will let them take photos with my phone.
Photo Credit: Our Days Outside7. Nature through Your Child's Eyes
Children are naturally drawn to the outdoors. Take this opportunity to explore nature through your child's eyes. Join them with the attitude of a beginner’s mind (imagining as if you are seeing familiar things for the first time) as you watch insects, or collect leaves and stones. Witnessing their joy and curiosity can be infectious and can help you feel more connected to nature.
Therapist, mother, and nature lover Kjersti Nelson often recommends the Bluey episode “Born Yesterday” to illustrate this concept in a family-friendly way.
8. Wanderlust or Runderlust
My friend and podcast partner, Kjersti Nelson is an avid runner and nature lover. Nelson shares about runderlust in her most recent newsletter.
“One of the best ways to become familiar with a landscape is on foot. I have always had a healthy dose of “runderlust,” the passion to wander and explore while I run. Whether on trail or road, I come to know the ins-and-outs of a particular place. I start to have favorite spots, a house here with gorgeous landscaping, and smell of jasmine there, or the hard-earned vista view. I know the short-cuts, the long-way, and the long-long-way. I can mix and match my routes based on my mood, time-frame, or whatever else is on my plate. The greatest gift of all that comes from this way of running is that I become intimately familiar with the landscape. This familiarity makes me feel like I know the place, I’m connected to it, and that I’m comfortable at home.”
Nelson is a therapist, mother, and running coach. She shares that she finds a balance of time outside with and without her kids. Sometimes, kids just aren’t “vibing” with nature the same way you are, so it’s nice to build in time for solo runs or wandering outdoors. In addition, she remarks how magical it can be when the entire family is connecting with nature and experiencing awe together.
9. Outdoor Yoga or Meditation
Yoga and meditation (or simply taking a few deep breaths and perhaps pairing that with a mindful mantra such as, “inhale, exhale, all is well”) are restorative self-care practices, and performing them outdoors can amplify their benefits. Find a spot outside where you can practice yoga or meditate. The natural setting will provide a calming backdrop, enhancing your connection to the present moment and feelings of relaxation.
When I have the kids with me they enjoy finding many different trees to do tree pose nearby. If they can reach the lower branches, they get really excited!
10. Rent of Buy Second Hand Gear for Your Nature Adventures
Nature gear is expensive! So, if you want to dabble in sledding or camping, try renting shoes and clothes for your kids from sporting goods stores such as Sports Basement or REI. This was my first year in Girl Scouts, and we rented a tent before investing in one for the family. In addition to saving money, you will also be helping the environment by not purchasing new products.
For more inspiration on buying secondhand, check out Julia Rockwell, founder of Mothering Earth. Rockwell’s book, Mothering Earth: The Busy Family’s Guide to Saving the Planet comes out this October. You can also check out Rockwell’s blog post about Swap ‘n’ Social parties to exchange goods no longer needed by families. This is another fun way to bring more nature, community, and eco-activism to your life.
11. Recruit Friends and Guides
If you are nervous about trying a new hike, recruit a friend or another family to go with you on the outing. You are much more likely to push past your resistance if you feel a sense of obligation to show up for your friend, plus you will probably laugh more with company. You can also research local clubs or Meetups to find people with similar interests.
Forest bathing (shinrin-yoku) has also been getting more media coverage since Japanese doctor Qing Li wrote the book aptly titled, Forest Bathing in 2018. This practice is about slowly immersing yourself in the forest and attuning to all of your senses.
Greater Good Magazine featured Li’s book in an article written by Karin Evans:
“After years of careful study, Li has found that spending time in a forest can reduce stress, anxiety, depression, and anger; strengthen the immune system; improve cardiovascular and metabolic health; and boost overall well-being.
‘Wherever there are trees, we are healthier and happier,’ writes Li. And, he adds, it isn’t about exercising—like hiking or jogging—it’s simply about being in nature.”
You can find a Forest Bathing guide on Forest Bathing Finder.
“The majesty of nature is not restricted to canyons and mountains. It can be found in the wilds of perception—the sensory spaces that lie outside our Umwelt and within those of other animals. To perceive the world through other senses is to find splendor in familiarity and the sacred in the mundane. Wonders exist in a backyard garden, where bees take the measure of a flower’s electric fields, leafhoppers send vibrational melodies through the stems of plants, and birds behold the hidden palates of rurples and grurples...Wilderness is not distant. We are continually immersed in it. It is there for us to imagine, to savor and to protect.”
Embracing nature as a self-care practice doesn't mean you have to become an avid outdoors enthusiast. Instead, it's about finding simple ways to connect with the natural world and allowing it to nurture your well-being. Whether it's through small outdoor moments, picnics, gardening, or mindful nature walks, spending time in nature can be a powerful tool for parents seeking solace and rejuvenation. Remember, it's okay to start small, and as you gradually integrate nature into your life, you may discover a newfound appreciation for the beauty and peace that the great outdoors can offer.
Favorite Outdoorsy Mamas:
Chelsea Murphy - Inspiring you to experience the great outdoors even with young children @shecolorsnature. Murphy also shares how systemic racism impacts black families in nature, and how to move forward with more equity.
Nina Palmo, PhD - Hiking with kids in Texas all year round is @raisingwildflowerkids
Kjersti Nelson, LMFT - therapist and running coach @kjersti_running_therapy
Book Recommendations About Connecting with Nature:
Rooted: Life at the Crossroads of Science, Nature, and Spirit by Lyanda Lynn Haupt
Forest Bathing: How Trees Can Help You Find Health and Happiness by Qing Li
An Immense World: How Animal Senses Reveal the Hidden Realms Around Us by Ed Yong
Blue Spaces: How and Why Water Can Make You Feel Better by Catherine Kelly, PhD
The Wave: In Pursuit of the Rogues, Freaks, and Giants of the Ocean by Susan Casey
Mothering Earth: The Busy Family’s Guide to Saving the Planet by Julia Rockwell
Life in Five Senses: How Exploring the Senses Got Me Out of My Head and Into the World by Gretchin Rubin
Sit to Get Fit: Change the Way You Sit in 28 Days for Healthy, Energy and Longevity by Suzy Reading (how to use nature to get a break from screens)
Kristi Yeh is a parent of two, and a Licensed Marriage and Family Therapist who has been practicing in California for over ten years. She currently works in school-based mental health at a public elementary and middle school. A part of Kristi’s role entails discussing self-care with parents. Research shows that the better the adults take care of themselves, the healthier our children are at home and school. Yeh is also the author of Self-Care 101: Self-Care Inspiration for Busy Parents.
