If you struggle with anxiety, overthinking, or feeling like your nervous system is always "on," you're not alone. It's easy to get caught up in worrying about the future, replaying conversations, or imagining worst-case scenarios. The good news is that your body also has an incredible capacity to settle and reconnect with the present. One of the simplest and often most overlooked ways to support nervous system regulation is by spending time in nature. Whether it's a walk beneath tall trees, sitting beside a creek, or simply noticing a flower growing through a crack in the sidewalk, nature has a remarkable way of inviting us to slow down. Here are three simple ways you can use nature to calm anxiety and regulate your nervous system.

As I mentioned in the video above, engaging your senses is one of the simplest ways to interrupt anxious thinking. Whether you live near forests with creeks and trails, reside in a suburban neighborhood, or look out on a gritty cityscape, nature is available in abundance if you look for it. Find your nature place, a spot where you can get present with your natural surroundings; a tree, a leaf, a flower growing out of a crack in the sidewalk, a blade of grass. Engage all your senses. First, allow your vision to soften as you take in the shape of the tree, the colors of the leaf, the light reflecting off the flower, or the texture of dew on the blade of grass. Then, while still taking in the image, listen to the surrounding sounds, focusing on what you find pleasant. Even seek out the silence between the sounds. Spend a few moments being mindful of sounds and silence. See how many of your senses you can involve in the process, engaging touch, taste, and smell if possible. If you do this daily, you may find the delight it brings naturally softens the worry, if even for a moment. One of the things I appreciate about nature is that it naturally brings us into the present moment. Instead of living in tomorrow's worries or yesterday's regrets, we begin noticing what's happening right here: the breeze on our skin, the scent of eucalyptus, the texture of bark, or the sound of birds overhead. When we engage our senses, we're gently reminding our nervous system that we're here, now.

Mindful presence helps us to slow down and relax the nervous system, calming anxiety and stress. You can use mindful presence in nature to get a double whammy of goodness. Find a pleasant experience in nature, one that brings you joy. It can be the sight of a butterfly flying, branches moving in the wind, the shape of clouds, or the sound of birds chirping. Make it a daily practice to stop and take 20 seconds to absorb the experience. Really take in the experience of the butterfly flittering around, the sway of the branches, or the variation of the bird calls. Add an intention, such as "I release all worry of what I have no control over." By involving both mindful awareness and intention, you are giving your mind new calming thoughts to focus on, rather than the repetitive stress thoughts. I've found that these pauses don't have to be long to make a difference. Even twenty seconds of intentionally noticing something beautiful can interrupt the momentum of anxious thinking. Over time, these small moments often become easier to access, even during stressful days. Over time, you may notice that a daily practice of 20-second mindful and intentional nature breaks can have a powerful impact on your perspective and well-being.

If you have ever sunk your feet in the sand at the beach or walked on the grass with your shoes off at a park, then you know the feeling of pleasure you can get when your feet make contact with the earth. Touching your bare feet to the ground is quite literally known as grounding. Grounding can have innumerable benefits ranging from calming your nervous system to increasing a sense of well-being. Some research has found that grounding may be associated with improvements in stress, sleep, and mood, although more high-quality research is still needed.¹ So next time you are near a patch of grass, a bit of sand, or even a muddy lawn or dirt, go for it and ground. If walking barefoot isn't practical, remember that simply sitting beneath a tree, leaning against its trunk, or placing your hands on a rock or the earth can also help foster a sense of connection with the natural world.

Nature Doesn't Ask You to Perform

One of the reasons I love incorporating nature into healing is that nature asks nothing from us.

The trees don't care how productive you've been today. The birds aren't keeping score. A flower doesn't bloom because it earned the right to.

Nature quietly reminds us that our worth isn't based on achievement or perfection. Sometimes simply spending a few mindful moments outdoors can help us reconnect with a steadier, calmer part of ourselves.

When Nature Alone Isn't Enough

These practices genuinely help, and for many people, that's exactly the point, a small, doable way to ease anxiety without needing a formal plan. But when anxiety is tied to trauma, or it's been running the show for a long time, a walk outside can only do so much on its own. In my practice, I weave nature into deeper work, alongside Expressive Arts Therapy, EMDR, and somatic approaches, to help the nervous system find lasting safety, not just a moment of calm. If that's something you're curious about, you can read more about [Nature-Based Therapy here].

Time to Try

These are just a few ways you can benefit from connecting with nature to ease anxiety. Try one and see how you feel. Your mind will thank you for it!

If you are curious to learn more about this approach, I encourage you to [book a free consultation].