Friday 07-05-2021 - 10:00

Spending time in green space or bringing nature into your everyday life can benefit both your mental and physical wellbeing. For example, doing things like growing food or flowers, exercising outdoors or being around animals can have lots of positive effects. It can:

• improve your mood
• reduce feelings of stress or anger
• help you take time out and feel more relaxed
• improve your physical health
• improve your confidence and self-esteem
• help you be more active
• help you make new connections

The Wildlife Trust conducted an evaluation of the health and wellbeing impacts of volunteering for 12 weeks with them. The findings are particularly important for people who live with a mental health condition. The research showed that nature volunteering had the most significant impact on those with low levels of mental wellbeing at the start of the project. The evaluation found that:

• 60% reported becoming more physically active.
• 95% of participants with low levels of mental wellbeing when they started a Wildlife Trust program reported an improvement in their mental health in six weeks.
• 83% improved their mental wellbeing.

Sunlight

Sunlight and darkness trigger the release of hormones in your brain. Exposure to sunlight is thought to increase the brain’s release of a hormone called serotonin. Serotonin is associated with boosting mood and helping a person feel calm and focused. At night, darker lighting triggers the brain to make another hormone called melatonin. This hormone is responsible for helping you sleep.

Without enough sun exposure, your serotonin levels can dip. Low levels of serotonin are associated with a higher risk of Seasonal Affective Disorder (SAD). SAD is sometimes known as ‘’winter depression’’ because its symptoms are usually more apparent and more severe during the winter. This is why getting enough natural sunlight (safely) can help boost your mood.

Connect with Animals

Pets are also a great motivator for people. Dogs especially are great at encouraging owners to get exercise, and this can be beneficial for those suffering from depression. Pets can also have calming effects on their owner. Just by stroking, sitting next to or playing with a pet can give owners a chance to relax and calm their minds. Caring for a pet also gives your day purpose, reward, and a sense of achievement. It also helps you feel valuable and needed. Walking a dog often leads to conversations with other dog owners and this helps owners to stay socially connected and less withdrawn. People who have more social relationships and friendships tend to be mentally healthier. A pet is great companion. They give their owners company, a sense of security and someone to share the routine of the day with. Pets can be especially valuable company for those in later life and living alone.

Gardening

It can be very satisfying to grow your own food and enjoy the fruits of your work directly! It’s also a great way to experience and learn more about nature. Small gardens and even balconies can be enough space to grow food, such as tomatoes or strawberries. If you don’t have access to a garden, you could plant salad leaves or herbs in a window box or plant pot. If you have enough space, on the other hand, why not go big on a vegetable plot and save on your shopping bill at the same time? You may also find that in your local area there are opportunities to apply to share an allotment, or even community gardens or food growing projects. That will allow you to share the labour and the fruits, as well as learn from others in a social environment.

Things I Can Try

Draw - You can draw however you like, but here is a suggestion… find a spot to sit or stand that captures your curiosity. Pick a starting point – a leaf, rock, tree, distant field… whatever catches your eye. Draw every detail you see but without looking at the page and without taking your pen or pencil off the page. Instead keep your eyes fixed on the object, exploring its contours. Once you have finished, take a look at your work – you will find your picture is unlikely to even closely resemble what you were looking at but that doesn’t matter at all. Wellbeing benefits: mindfulness and relaxation; time in green spaces; creativity.

Stargaze - Gaze at the moon and stars. You may wake to find morning mists out the window in the autumn, leading to bright chilly days. And the dark evenings but not-quite winter temperatures can make this an ideal time to go outdoors to see the stars. Something you can do all-year round though is navigate your way to the North Star – Polaris – from the Plough (or saucepan or ‘Big Dipper’). The Plough is an asterism that forms part of the constellation Ursa Major or ‘the Great Bear’, and is quite easily spotted and recognised with its distinct handle and hook, or saucepan base. Wellbeing benefits: Relaxation and mindfulness; connecting with others; being part of something bigger.

Sit and listen - Take your morning coffee outside, sit in the garden in the quiet morning, listen to  the birds, take deep breaths and relax for five minutes. What wild flowers, bugs and animals are near you? Breathe in the fresh air and enjoy the peace. If you do not have access to any nearby outside space you could try sitting inside with your eyes closed listening to a sounds of nature playlist.

Explore Bolton’s Nature - Take a look at our article on Local Nature and Mental Health to see how you can get involved with nature nearby and really make the most of local opportunities.

Sources

www.mentalhealth.org.uk

www.wildlifetrusts.org

www.bbcwildlife.org.uk/