From Stress to Mindfulness: Finding Peace in Nature
Article by Carri Lager, Ph.D
In our fast-paced, digital world, taking time to disconnect and focus on finding inner balance is essential to living healthy lives. As a psychologist who has practiced in Jupiter for over fifteen years, it has become increasingly evident to me that chronic stress, burnout, and anxiety rates are on the rise among residents of all ages.
These conditions, left untreated, can lead to a variety of medical issues, such as high blood pressure, gastrointestinal illnesses, chronic headaches/migraines, hormonal imbalances, weakened immune systems, and can make us more prone to life-threatening diseases.
A common complaint of many of my clients is how their overuse of technology can leave them feeling lonely, unfulfilled, and at times even depressed and anxious.
• Hard boards: Provide a dual workout - paddling and transporting them.
A workout paddle provides natural interval training, taking you both with and against the wind and tide. Ideally, you paddle against the stronger of the wind and/or tide first, making for an easier paddle on the return. I offer workout paddles in addition to tours and lessons, join me and learn firsthand or use the information below to plan one.
While there are some benefits of using technology, people tend to spend hours a day mindlessly scrolling, causing them to be less productive or present in their daily lives. I advise my clients to aim for reduced screen time and to practice the ancient technique of mindfulness as an essential tool to combat this chronic cycle of stress and anxiety fueled by excessive screen time and a lack of connection.
Mindfulness, a practice that can be traced back thousands of years, is a technique that involves focusing our attention on the present moment of our inner and outer worlds without judgment. Instead of being critical and negative, mindfulness teaches us to approach thoughts, feelings, and the external world with a sense of curiosity, gratitude, and compassion.
Consistent mindfulness practice has been shown to have the ability to lower blood pressure, boost the immune system, improve focus and attention, reduce symptoms of depression, decrease chronic pain, improve sleep and brain function, help us exhibit less emotional reactivity, and it can reduce stress and anxiety.
One example of a beneficial mindfulness practice is called “nature bathing,” and no, it doesn’t actually involve taking a bath. This Japanese practice, also known as shinrin-yoku, aims to promote relaxation by immersing yourself in the beauty of nature while activating all five senses to help you connect with the environment.
Jupiter is home to many stunning beaches and natural trails that can be enjoyed year-round so there is no shortage of options to practice nature bathing. Some of my favorite spots include (1) Blowing Rocks Preserve, (2) The Jupiter Inlet Lighthouse Outstanding Natural Area Trails, (3) Riverbend Park, and (4) Jonathan Dickinson State Park.
Nature Bathing Steps
• Carve out at least 30-60 minutes, free from distractions (phones, air pods)
• Bring your focus to the environment and let the chatter of your brain go
• Use the 5-4-3-2-1 method: Describe in detail in your mind five things that you see, four things that you can touch, three things that you hear, two things that you smell, and one thing that you can taste
• Bonus…Find a spot to sit down and practice deep breathing for 10-15 minutes: inhale through your nostrils for 3 counts, hold your breath for 4 counts, exhale gently through your lips for 5 counts (3-4-5 breathing).
