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Navigating Grief: Finding Comfort in Nature

unboxedgrief

Let’s be real: grief is exhausting.  It’s like you’re trudging through an emotional fog with a backpack full of bricks.  But here’s the thing—sometimes, getting outside, even just to breathe, can lighten that load a bit.  There’s something about being in nature that soothes the soul, helps clear the fog, and maybe even gives you a much-needed chuckle when you realize a squirrel is outmaneuvering you for a peanut.  Nature has a unique way of helping us find comfort in the chaos of loss, grounding us, calming us, and reminding us that life goes on in the most beautifully persistent ways.


In this article, we’ll explore the many emotional benefits of connecting with nature, offer practical tips on integrating the outdoors into your self-care routine, and, yes, make it accessible even if you’re not exactly the “hike-a-mountain-before-breakfast” type.  Spoiler alert: you don’t have to be an outdoorsy person to reap the benefits of a little fresh air.  Let’s dig in.


The Healing Power of Nature: Why It Works


The idea that nature can heal isn’t just wishful thinking; it’s backed by science.  Studies show that time in nature helps reduce anxiety, lower blood pressure, and improve mood (Hansen, Jones, & Brown, 2017).  And when you’re in the throes of grief, nature has a special way of holding you gently, like a tree that’s seen it all and still stands strong.




Imagine this: the quiet of a forest, the sound of leaves whispering in the breeze, the way sunlight dances through branches.  These aren’t just poetic images—they’re therapy.  Nature engages your senses, giving your mind a much-needed break from the constant churn of emotions.  This connection is often spiritual, too; whether it’s feeling like part of something bigger, or simply feeling alive again, nature has an uncanny ability to provide comfort in a way words sometimes cannot (Kaplan & Kaplan, 1989).


The Body-Mind Connection: Nature’s Intrinsic Effect


It turns out that nature not only touches our minds but our physical bodies too.  Fresh air?  It’s an instant energy boost.  Sunlight?  That’s pure Vitamin D, which plays a vital role in mood regulation (Fernandes & Zadeh, 2020).  Plus, exposure to green spaces triggers the release of endorphins and serotonin—your body’s natural mood enhancers.  Whether you’re breathing in the earthy smell of a forest or listening to waves crash against the shore, these small sensory experiences can actually soothe your nervous system and help you feel grounded.


From Indoors to Outdoors: Tips for Starting Small


Here’s the good news: you don’t have to camp under the stars or summit Everest to start feeling nature’s benefits.  If you’re someone who breaks out in a cold sweat at the thought of “roughing it,” let’s take it easy.  Here are some beginner-friendly tips to help you build a habit of getting outside:

  1. Start Small: Window Watching


    Begin by simply noticing the nature around you.  Even sitting by an open window and watching the sky or a tree can help you feel more connected.  Studies have shown that even viewing nature can provide stress relief (Ulrich et al., 1991).  Try spending a few minutes each morning looking outside, sipping coffee or tea, and letting the natural world say hello.



  1. Take a “5-Minute” Walk


    A walk to the end of your driveway or a quick stroll down the block?  Absolutely counts!  Starting with just five minutes helps form a manageable habit, and who knows, you might even find yourself staying out for ten minutes before you know it.  The fresh air alone can clear your mind and help lift some of that emotional weight.

  2. Bring Nature Indoors


    Okay, this is technically not going “outside,” but hear us out.  Adding plants, flowers, or even nature-themed artwork to your space can create a calming environment.  Research shows that having plants indoors can reduce stress and improve well-being (Bringslimark, Hartig, & Patil, 2009).

  3. Listen to Nature Sounds


    Don’t have time to step outside?  Try listening to nature sounds like ocean waves, chirping birds, or a gentle rainstorm.  Studies show that listening to these sounds can improve mood and reduce stress levels (Medvedev et al., 2015).  Cue up a nature playlist while you go about your day—consider it your nature “preview.”

  4. Find a Nearby Green Space

    City dwellers, this one’s for you!  Urban parks, botanical gardens, or even community gardens are great for reaping nature’s benefits.  You don’t need to be in the wilderness to feel refreshed.  Find a bench, take a deep breath, and let the green space work its magic.



Tips for Building Nature into Your Self-Care Routine


Once you’ve dipped your toes in, consider these ways to make nature a staple in your self-care routine.  It doesn’t have to be elaborate, just consistent.


  • Set an “Outdoor Alarm”: Aim to spend just 10–15 minutes outside at the same time each day.  Maybe it’s a morning ritual, a lunch break reset, or a sunset unwind session.

  • Journal Outdoors: Bring a notebook and jot down what you see, hear, or feel.  It’s a wonderful way to combine mindfulness with nature and may even help you process emotions tied to your grief.

  • Create a “Gratitude Walk” Routine: During a short walk, focus on finding three small things you’re grateful for, even if it’s as simple as a soft breeze or the way a flower looks.  Studies have shown that gratitude practice can improve well-being and help with emotional resilience (Emmons & McCullough, 2003).


Nature and Spirituality: Connecting to the Bigger Picture


For many, being in nature evokes a sense of spirituality—a reminder that we are part of something larger, even if we can’t quite put it into words.  The cycles of life and death play out before our eyes: seasons change, trees shed leaves, flowers bloom and fade.  Nature models resilience and rebirth, showing us that everything has its time, including our grief.

Grief can sometimes feel like a solo journey, a trek through uncharted territory.  Yet, nature offers companionship, a way to connect with the world outside of our pain.  Whether it’s the silent comfort of a towering mountain or the rhythmic constancy of waves meeting the shore, nature shows us that while loss is inevitable, so too is renewal.


Getting Outdoors (Even When You’d Rather Not)


If you’re new to spending time in nature, the idea might feel daunting—particularly if you’re also processing grief.  But remember, it’s not about conquering the outdoors.  It’s about letting nature gently support your healing.  Set a small goal, like visiting a local park this week.  Next week, perhaps you try sitting by a lake or taking a short trail walk.  Gradually, nature will start to feel less like a place you “visit” and more like a place you “belong.”

In time, you might just discover that nature is a deeply personal ally in navigating grief.  It’s there for you, rain or shine, waiting to hold you in whatever state you arrive.  Take it one step, one breath, one tree at a time.




At Unboxed Grief, we understand that grief is a deeply personal journey, and no two paths look the same.  That’s why we offer grief support groups and 1:1 sessions to walk alongside you, helping you navigate the ups, downs, and everything in between.  We’d be honored to be a part of your healing process, offering a compassionate, non-judgmental space where you can feel heard and supported.  As Ram Dass so beautifully said, “We’re all just walking each other home,” and we’re here to be that steady companion, offering warmth and guidance as you take each step forward.




References

  • Bringslimark, T., Hartig, T., & Patil, G. G. (2009).  The psychological benefits of indoor plants: A critical review of experimental literature.  Journal of Environmental Psychology, 29(4), 422-433.

  • Emmons, R. A., & McCullough, M. E. (2003).  Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life.  Journal of Personality and Social Psychology, 84(2), 377-389.

  • Fernandes, L., & Zadeh, Z. F. (2020).  Vitamin D status and its relation to mood and other factors.  Journal of Affective Disorders, 273, 276-282.

  • Hansen, M. M., Jones, R., & Brown, R. (2017).  The benefits of nature experiences: Improved mental health and well-being.  Environmental Research, 159, 136-144.

  • Kaplan, R., & Kaplan, S. (1989).  The experience of nature: A psychological perspective.  Cambridge University Press.

  • Medvedev, O. N., et al. (2015).  The restorative potential of natural soundscapes.  International Journal of Environmental Research and Public Health, 12(12), 15529-15537.

  • Ulrich, R. S., et al. (1991).  Stress recovery during exposure to natural and urban environments.  Journal of Environmental Psychology, 11(3), 201-230.




Disclaimer

The author of this blog is not a licensed practitioner, therapist, or medical doctor.  The information provided is based on research and personal experience and is intended for informational and supportive purposes only.  If you are experiencing physical or emotional symptoms of grief that are impacting your health, we strongly recommend consulting with a licensed healthcare provider, therapist, or medical professional for clinical evaluation and appropriate intervention.  Always seek professional advice before making decisions regarding your mental or physical well-being.

 

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