The healing power of spring: drawing on nature’s cycle for wellbeing

Pablo Neruda writes, “You can cut all the flowers, but you cannot keep spring from coming.” Despite winter’s coldness and darkness, there is always the inevitable hope of spring – a season of renewal. As the days grow longer and nature blooms, it offers us an invitation to reconnect with the world around us. Beyond its beauty, spending time outdoors has profound benefits for mental health.

Research consistently shows that being in nature can reduce stress, improve mood, and foster mindfulness. Spring is the perfect time to embrace these healing benefits and integrate nature into your daily routine:

Stress reduction

Spending time outdoors can lower levels of cortisol, the body’s primary stress hormone. Studies suggest that even short periods in green spaces can have a calming effect on the nervous system, helping to counteract the pressures of daily life.

Mood enhancement

Exposure to sunlight increases serotonin levels, which are linked to feelings of wellbeing. Natural environments also provide sensory stimulation — the sound of birds, the smell of flowers, the feel of grass underfoot — that can elevate mood and combat feelings of stagnation.

Mindfulness and presence

Nature naturally encourages mindfulness. The vibrant colours of spring blossoms, the rhythmic sound of waves or wind, and the warmth of sunlight on your skin all anchor you in the here-and-now. This presence helps break the cycle of overthinking and fosters mental clarity.

Connection to something greater

Being in nature reminds us of our place in a larger ecosystem, fostering a sense of awe. This feeling can reduce loneliness and provide perspective, which is essential in facing challenges.


Practical ways to integrate nature into your daily life

Forest bathing, or Shinrin-Yoku

Originating in Japan, forest bathing is the practise of immersing yourself in a natural environment to promote relaxation and rejuvenation. It’s not about hiking or exercising but simply being present. Find a local park or wooded area, walk slowly, and use your senses to engage with the surroundings. Listen to the rustling leaves, feel the bark of a tree, and breathe in the fresh, earthy air.

Gardening as therapy

Gardening is a hands-on way to connect with nature. Digging into soil, planting seeds, and nurturing growth are both grounding and rewarding. Research shows that gardening can lower symptoms of depression and anxiety while promoting a sense of accomplishment. Even if you don’t have outdoor space, tending to indoor plants or creating a small balcony garden can be equally fulfilling.

Outdoor journaling

Bring your journal outside and reflect on your surroundings. You might write about the sensations you notice, memories the environment evokes, or simply let your thoughts flow freely. Journaling in nature combines the benefits of expressive writing with the calming effects of being outdoors.

Walking with intention

Instead of walking with the goal of exercise, focus on walking mindfully. Choose a scenic route and move at a pace that allows you to notice the details around you — the texture of tree bark, the sound of your footsteps, or the scent of fresh blossoms. Mindful walking can help you feel more grounded and present as well as improve your quality of sleep and mood.

Create a spring ritual 

Design a personal ritual to celebrate spring’s renewal. This could be having your morning coffee on the balcony, watching the sunrise once a week, or making it a habit to eat lunch in a nearby park. Rituals create structure and intention, helping you consistently prioritise your time in nature.

Engage your senses 

Use nature to stimulate all five senses. Feel the sun on your skin, listen to birdsong, smell the flowers, watch the clouds drift, or taste fresh herbs that you’ve grown. This sensory engagement not only calms the mind but also deepens your connection to the present moment.


Spring is a reminder that change is not only possible but natural. You don’t need to spend hours in the wilderness to feel the benefits of nature. Start with small steps — a five-minute break outside, a short walk in the evening, or tending to a single potted plant. What matters most is consistency. Regularly connecting with nature, even in small doses, can have a cumulative positive effect on your mental health. Step outside, and let spring do its thing! 
Location: United Kingdom

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