Strong mind, stronger body: take a nature pill

Use this article as a reminder to take care of yourself.

Avid readers of Sword's healthcare advice and insights will know that the body and mind are connected. Physical activity is critically linked to mental health. Even gentle movement like walking can release feel-good brain chemicals and help relieve pain.

This guide will give you another tool that can help you feel better in both body and mind. It’s based on an exercise from our Strong Mind, Stronger Body program, which is a Cognitive Behavioral Therapy (CBT) program designed by psychiatrists and psychologists to help Sword members develop the mental strength they need to cope with their musculoskeletal conditions.

This tool is a ‘habit releaser,’ which is CBT-speak for an exercise that, when practiced regularly, can help you rewire your brain. It’s called Take a Nature Pill.

The prescription is simple: give yourself a therapeutic dose of the outside world, with a little mindful movement mixed in.

Nature is free medicine

Going outside has been clinically proven in multiple studies (like this one, from the University of Michigan, and this one, from UCSF) to reduce stress hormones and increase the feeling of wellbeing.

I myself have experienced these benefits. I have a very full life, and sometimes my mind feels like a blender - family, work and medical responsibilities all whirring around in my head. When I feel like this, I get in the car and drive to a nearby beach with a 4-mile walkway that stretches along the coastline.

As I walk, slowly and mindfully, I watch the ocean, the waves coming and going. I notice the wind and the smells, and see the seagulls flying and landing. I see people playing with their dogs on the beach. I notice the dogs running, chasing sticks, leaping into the water and shaking themselves dry.

I come back from these walks a better husband, father, doctor and founder. This time walking in nature helps me reconnect with myself, and it helps me be more present for all of the other important people and things in my life. You can do it too!

Dosing instructions: even a short burst of nature can boost your health

First, think of a place where you can surround yourself with nature, even if it is just a small garden or park. You don’t need to search far, but it’s helpful to go somewhere you haven’t been before.

Next, schedule some time to take your medicine. 15 to 30 minutes will do.

Put a block on your calendar and commit to yourself that you’ll spend that time on yourself. Try to remove all distractions, including your phone. Try putting it on airplane mode or snoozing your notifications.

Stay in the present and practice mental mindfulness

Once you’re outside, stop to appreciate the moment.

What can you see, hear and smell? Does the air smell of anything in particular? What sensations does the ground transmit? Let these feelings and thoughts occupy your mind. Don’t judge, don’t elaborate. Bathe in the moment.

Walk slowly, and pay attention to the details: the shapes of leaves and trees, the shades of light, the sounds and smells. Don’t rush: it’s not about the destination, it’s about the journey.

When you are done, think about the experience and how it made you feel. Take these new feelings home with you. Repeat this exercise up to three times a week. The more you practice it, the more you’ll start to experience the positive sensations you feel on these walks in other parts of your life.

Enjoy!