nature in therapy, therapy in nature

Why Nature Makes a Difference for Your Mental Health

Have you ever thought about the role nature plays in your life, how its presence or absence affects your overall health and well-being?  If so, you’re not alone.  I’ve been reflecting on this more and more as I grow in my personal life, as well as in my practice as a counselor in Missoula, MT.  

Here in Missoula, we are surrounded by the natural world.  Nicknames (The Last Best Place and Big Sky Country) for the state we live in and literature set here (A River Runs Through It)  remind us that we live in a special place.  Surrounded by mountains, rivers, and open spaces, nature is integral to the soul of Missoula.  It is part of people’s work, play, and spiritual connection.  

You may already take advantage of what Missoula (or Montana as a whole) has to offer, but if you don’t, this is an invitation to start.  If you do already spend time in the forest, in the yard, or in parks, read on to find out more about how you can enhance the benefits of those settings.

You may know from your own experiences, TikToks, Instagram posts, or the news, how important the natural world is for our bodies and our souls.  Still, are you reaping the full benefits of nature? Do you not only exercise and enjoy clean air but also appreciate the stillness and increased presence?  Do you participate in it and learn from it?  Nature can enrich not only your physical health, but it can help you regulate your emotions and respond more effectively to your thoughts.

Beyond exercise and fresh air - How our experiences in nature can help us be healthier

Nature often shows up in my counseling sessions through metaphors.  Metaphors  are not necessarily therapeutic exercises on their own, but they can be a useful tool for understanding the intent of an exercise or for remembering how to practice an exercise outside of sessions.  Metaphors can help us reframe our perspectives and be more flexible in how we respond to difficult emotions, situations, or thoughts.  Metaphors can also help us understand cycles that we go through in our lives, just as the natural world cycles through seasons and storms and changes.

Spending time in nature, whether on your own or with a therapist, can help you find solitude or connection, both of which are beneficial to your well-being.  The solitude of nature can be an antidote to the noisy distractions in our homes and neighborhoods, often dominated by the hum of appliances or the stream of cars passing by.  As we venture away from these distractions, we have the opportunity to listen more carefully.  Our thoughts can come and go as we shift our attention to the sound of the birds or the wind in the trees.  

Nature isn’t only good for being alone.  Spending time in a more public natural setting, or going with a friend, partner, or therapist can increase connection due to your shared experience.  If you enjoy walking in the woods by yourself (or with your dog), you can still find connection with the people you encounter.  Notice how you feel after you say hello to or smile at someone you see on the trail or in the park.

Finding More Meaning in Our Lives

Do you sometimes feel disconnected from the world and have difficulty understanding your purpose?  You don’t have to be a climate activist or a wildlife biologist to find meaning in the natural world.  Our societies, for the most part, have become increasingly automated and convenient.  We have machines to make our lives easier and tools to shortcut the ways we previously found out information.  The activities that used to be essential to living, such as growing and preparing food, are taking less and less time, so that now we have more time to ponder our purpose and also to explore and expand.  I confess to wondering at times if the meaning of life for me could be hiking.  Who’s to say?  I do know that there’s value and purpose in cherishing the earth.  Being outside, in the forest, aware of the preciousness of your surroundings, is an important part of making the environment a priority.

Is Nature Therapy Right for Me?

You are a unique individual, with distinctive strengths, challenges, and needs. The answer to this question might be determined by what you’re struggling with and how you want to approach making changes in your life.  It might be determined by your physical capacity, where you live, and how willing you are to stretch yourself.  And it depends on how you think you could incorporate nature into your plans for growth and development.

Some examples of how nature therapy can benefit specific concerns are: 

• If you are feeling depressed, you can take small steps (pun not intended) in nature that help you reengage in life.

• If you are feeling overly anxious, being in nature can help ground you physically until your feelings of overwhelm pass.

• If you are lacking purpose, experiences with nature can help you re-center yourself in the larger world.

• If you have difficulty with distraction, nature can be used as a more evocative way to practice being present.

• If you are afraid of going places, you can take the first steps with someone to accompany you, building your tolerance for discomfort and expanding your experiences. 

If I want to try nature therapy, do I have to commit every week? what about the weather?

Nature therapy doesn’t mean that you have to go to a trail with your counselor every week.  Even if you hope to meet regularly outdoors for your sessions, if we work together, with open communication, we can decide as a team whether we want to switch a given session to an office or telehealth meeting.  On the other hand, sometimes showing up in the rain or the snow helps you practice doing things that are hard or you don’t feel like doing.  

Maybe a single session outside is all you need to learn and practice some grounding techniques or to talk with your therapist as you walk side by side.  You can even benefit in the office from nature metaphors, objects, photographs ,or sounds that your counselor has available, or you can develop action steps that help you make a plan to benefit from nature outside of sessions. 

Important considerations

It’s important with any new activity to determine whether it is realistic and safe for you.  While some discomfort is natural with trying something new, there are cases in which it may be important to consider your ability, safety, and health.  

If you are starting to go out on your own, think about the following scenarios. If you have physical limitations that make a strenuous hike up a mountain dangerous, consider alternatives such as a flat walk or sitting in a serene sitting.  If you live in a city and don’t have ample financial resources, you don’t have to spend your money on a drive to the ocean or the mountains.  A local park can also do the trick.  If you live somewhere with wildfire smoke, like Missoula, tailor your time and effort outdoors to minimize the harmful effects of particulate matter on your lungs.  If you are uncertain about what activities are appropriate for you, talk with your doctor about safe ways to engage in the outdoors.

Some insurance companies may not consider Nature Therapy/Outdoor Therapy/Walk and Talk Therapy to be the same as therapy conducted in an office or via telehealth.  In these cases, you may have some options - move the session back into the office and bring the nature to you; use nature as part of your therapy goals, planning with your therapist the action steps you will take after leaving the office; if you have the financial resources or if you want to make it a priority, pay out of pocket for nature sessions, if you think it is the kind of therapy that will be the most effective and meaningful for you. 

your privacy

As with any mental health counseling, confidentiality is essential to a trusting and ethical relationship.  If we decide to meet in a space that is open to the public, I will talk with you about your comfort level being seen by people and how you want to respond if you see someone you know.  I will ask you to read and sign an informed consent document that goes over this information and more.

Take the next step to learn about nature therapy in Missoula

If you’re curious about how nature can come into the counseling session or how counseling can happen in nature, I would be happy to talk with you about how nature therapy might work for you.  

Anne Graham, LCPC, is a Licensed Clinical Professional Counselor in Missoula, Montana.  She offers in-person sessions in Missoula and telehealth for clients throughout Montana.  In addition to having a deep interest in the benefits of nature for our well-being, Anne works with people on improving their responses to anxiety, people-pleasing, and perfectionism.  Anne uses Acceptance and Commitment Therapy (ACT) and incorporates knowledge and strategies from other therapeutic approaches.