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Why Tree Hugging Is Good For Our Mental Health

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Have you ever hugged a tree? Sure, tree hugging is associated with being super crunchy and wanting to save the planet (which isn’t a bad thing at all, of course!), but it can also help us feel happier and calmer.

We know that spending time outdoors in nature reduces stress and boosts our mood. We also know that the act of hugging ourselves or another living thing can improve our physical and emotional well-being. So, why not try to combine these hugely beneficial activities into one?

Plus, if we add a bit of mindfulness into the mix, we’ll be sure to feel even better.

 

Hugging Meditation

In the late 1960’s, legendary Zen Buddhist Teacher Thich Nhat Hanh developed a hugging meditation practice that entailed the core Zen principles of interconnectedness and inter-being. He found that hugging with mindfulness can bring reconciliation, healing, understanding, and happiness.

More recently, Stone Kraushaar, Ph.D., a clinical psychologist known as The Hug Doctor and author of the book A 21-Day Journey to Embracing Yourself, Your Life, and Everyone Around You advises, “A good embrace—a hug—squeezes every ounce of fear, worry, and negativity out of your spirit, leaving you with nothing but warmth, inner peace, and a feeling of connection.” Sounds amazing, right?

Dr. Stone recommends that we stay in a hug for a minimum of 21 seconds. Why? That is the time in which oxytocin (the feel-good hormone) is released in our body and the many benefits of hugging kick in—improved immune system, reduced stress, lower blood pressure, better sleep patterns, and more. But it is not just about a number; it is about flow and getting lost in the moment. Having a meditative hugging experience with a loved one, pet, or even a tree can help us feel happier, calmer, and more connected.

Hugging Trees

During my 100-day Ecohappiness Challenge last year, my daughter and I hugged a tree. It was the first time in my life that I hugged a tree in a mindful way. I wrapped my arms around the strong palm tree in our backyard and rested my cheek on the bark. I closed my eyes and felt the steadiness of the tree. I took in some deep breaths and even giggled with my daughter a bit. Hugging a tree is a different experience than hugging another human or animal. The sensation you get is strength, power, and support. This is such a grounding and centering practice that I highly recommend your family try. At the very least, you’ll get a laugh out of it.

Dr. Stone explains that hugging is a profound form of meditation because it is all about being present in the moment. As soon as we have physical contact with another living thing, our awareness is tremendously enhanced. Our entire body is involved in this experience. Our senses awaken, positive hormones are released, and our heart rate and breathing slow down. All of these positive changes help us feel better, both emotionally and physically.

As far as nature goes, trees are the best non-animal natural element to hug because of their size and what they represent. Without trees, we would not be alive since they provide us with oxygen to breathe. Throughout history, trees have been described in human-like ways: their unique tree rings are like our fingerprints, they drink water like we do, we both put down roots, and recent research shows that trees live in communities and interact with each other to survive just like us.

Finally, hugging a tree builds appreciation and gratitude for this incredible aspect of nature. While we may enjoy a tree’s shade or fruit or even a swing hung from it, taking the time to embrace the tree helps us connect to it more directly. Having the direct connection with the tree may also encourage us to work hard to protect it and to plant more trees. In fact, engaging in environmental volunteering (such as planting trees) and environmental activism (standing up to ensure trees are not bulldozed) are also good for our mental health.

How To Do A Tree Hugging Meditation

Now that you know all the incredible benefits of hugging a tree, grab your kids and head outside for some soothing tree hugging meditation.

  1. Choose a tree in your own backyard or find one at a local park. You can take turns hugging the same tree or each find your own. You can also hug the tree together as a group and hold hands or embrace each other while simultaneously hugging the tree. This third option will really give you all kinds of additional benefits.
  2. Before you approach the tree, observe it carefully. Ask your kids to describe the tree. Try to identify the type of tree it is and any special features of it, such as fruit that it produces or the color of its blossoms or leaves.
  3. Wrap your arms around the tree and take a moment to feel it with your hands and arms. Notice how it makes you feel.
  4. Take in three or more deep, conscious breaths to get settled and feel present. Breathe in through the nose, hold for about five seconds, then slowly exhale through the mouth.
  5. Consider closing your eyes to take in the tree using the rest of your senses. How does it smell? What do you hear? Open your mouth and see if you taste anything in the air. Touch the bark and a leaf, if you can reach one, with your fingers.
  6. When you feel like you have had enough time with the tree, step back from it. Consider bowing to the tree or saying namaste to the tree to conclude your hugging meditation. Ask your children to express gratitude to the tree, such as thanking it for the time you shared together and maybe mention all the benefits that trees provide to us.
  7. Discuss the experience with your children. How did it make them feel? What did they experience through their five senses?
  8. Create a special memory of the experience with a creative project, such as asking your kids to write a poem or story, draw or paint a picture, or act out their tree hugging experience.

I would love to hear about your family’s tree hugging experience. Please comment below.

10 Stress-Busting Reasons To Take Your Family On A National Park Road Trip

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Have you ever been to a national park? They are part of America’s hidden treasures that many of us take for granted. My most memorable national park experience was when I visited the Grand Canyon in Arizona with my family when I was in high school. I can still picture the sprawling red, amber, and golden rocks, craters, and mountains as far as I could see. It was so stunning that I felt transported to another planet, but that awe-filled experience took place right here in my own country.

Connecting to nature like at picturesque national parks can help reduce stress and boost our mood. Here are 10 reasons to take your family on a national park road trip this year:

#10  Experience awe. Awe–when we experience something that seems magical and amazing–is an emotion that has a powerful effect on our body and mind. It allows us to transcend the ordinary, tests our concept of time and scale, gives us the sense of being small in a grand universe, and helps us to truly be in the moment. Awe can make us happier and healthier in a number of ways by helping us build social connection, pique curiosity, expand creativity, and reduce anxiety and depression. National parks have so many incredible natural features that will “wow” you and your family.

#9  See something new. Did you know that stress reduction is one of the most important benefits of travel? A 2012 survey by Expedia found that 89 percent of vacationers said they could let go of stress and relax after only a day or two into their trip. When you take your family on a national park road trip, you are getting everyone out of their comfort zone and daily routine to experience something new and exciting, which helps reduce stress and boost happiness.

#8  Get some exercise. When you visit a national park, you’ll have so many opportunities to move your body. Whether you go on an family hike, bike around the park, or rent a kayak or canoe to paddle around the water, you’ll be able to take in the sites while also getting some exercise.

#7  Find peace and quiet.  Another huge benefit of visiting a national park is that you can find some peace and quiet and feel removed from the hustle and bustle of your daily life. It will give your family a chance to practice some mindfulness out in nature, helping to clear your mind of all the chatter and stress. Challenge your kids to just sit and be for a few minutes; focused attention can do wonders to reduce stress and anxiety. (Maybe even offer a prize to the child who can sit quietly the longest.) You may even want to practice some family yoga out there in the gorgeous scenery. It’s your time to soak in the silence and recharge your batteries.

#6  Spark creativity. Being in and around nature is the perfect inspiration for artwork. You can take photographs of the scenery and then have your kids paint or draw masterpieces based on the images you captured. You can also use those pictures and work together as a family to create a collage to hang up in your home or a slideshow set to music. A trip to a national park may also set the stage for your children to write a story or poetry about what they experienced during their visit. By recreating nature experiences through art, we feel calmer and happier.

#5  Teach about nature and conservation. By spending time outdoors enjoying the beauty and awe that our natural environment provides, our children will feel better emotionally as they are excited and curious about their surroundings. There are endless opportunities to turn a national park trip into a learning experience. Many of the parks have visitor centers that share the history and science of the area. Your children will love learning about the animals and plants in the park and how the park was formed. My family has visited national parks to learn about volcanoes, glaciers, tropical rainforests, petrified forests, redwood trees, waterfalls, and more.

#4  Inspire kindness. A trip to national park can also help your children realize how important it is to preserve and protect nature. They may want to do more to help the environment when they return home. Your family can make a big difference year-round by volunteering outdoors in nature doing activities like beach cleanups, planting trees, and working with animals.

#3  Be grateful. Gratitude plays a critical role in happiness. Focusing on the positive boosts body, mind, and spirit. It gives us energy, inspires us, and transforms us. In a nutshell, it provides life with meaning by thinking of life as a gift. The incredible aspects of nature can help us all step back and be grateful for the beauty and mystery of our planet. A trip to a national park helps us escape our daily routines in big cities and crowded suburbs to experience the natural environment. It’s important that we take a moment to be grateful for what we find.

#2  It’s fun family time. Just simply having fun spending time together as a family does wonders for boosting all of our mood. It’s even better when you get to travel and experience new places together. Even the journey to the national park can be filled with enjoyable, inspiring learning opportunities. Learn how to enjoy the beauty of nature during a family road trip.

#1  It’s FREE! On five days in 2022, all national parks that charge an entrance fee will offer free admission to everyone. Mark your calendar for these entrance fee–free dates.

Where will you be traveling this year to soak in some nature?

How To Make Outdoor Exploration Safe For Children With Additional Needs

Nature

The great outdoors is the perfect place for children to learn and prosper. Spending time outdoors in nature can boost health and well-being as well as benefiting fundamental cognitive ability, according to a 2019 study published by Nature Research Scientific Journals. For children living with additional needs, safe access to this stimulation can be a crucial boost to their development. It can not only enhance their education, but also their ability to manage stress and anxiety.

The Therapeutic Impact

Outdoor play and learning can be beneficial for children in a therapeutic sense. A good example of the therapeutic impact of outdoor exploration concerns individuals with ataxic cerebral palsy, also known as ataxic CP. As a form of physical and cognitive therapy, simply being outdoors and undertaking exercise and play can be beneficial to managing symptoms of this condition. Indeed, a systematic review of exercise interventions for ataxic conditions, conducted in 2019 by Alder Hey University Hospital, found that there are promising links between outdoor exercise and the long-term symptoms of a condition like ataxic CP.

Making Environments Safe

It is important to help children with additional needs get outside and explore nature safely. First, be sure to address mobility needs. Natural areas can be somewhat treacherous with rocks, hills, and mud. Ensure that the area you are visiting has full mobility access, such as terrain that anyone can pass through easily, and that it has full wheelchair access.

There is also the matter of cognitive and mental safety. Many children with additional needs prefer quiet, safe spaces where they can learn and play. As a result, make sure there is a dedicated area where the children can safely learn and explore without having the stress or anxiety from distractions.

Science and the Outdoors

Learning about nature and science is one of the best ways to provide a great education for kids with additional needs. Many of the best scientific tasks and challenges for kids are slow and methodical, requiring a level of patience and understanding. For children with additional needs who may need support when moving around while playing and learning, these slower, more methodical tasks are ideal for developing good habits and making the most of nature.

These lessons can be crucially important in helping children living with additional needs to develop to their fullest potential. One study found that the hands-on learning that scientific pursuits bring can help stimulate children with special needs. Put simply, being outdoors and creatively engaging with nature can boost academic success.

Getting creative

The great outdoors can also be used as a platform for sharing new teaching methods. The Guardian reported in 2016 that schools used a ‘reading garden’ to help nurture children with additional needs. By hanging books about science and nature from trees, the children were more engaged and excited about the material. You can also look to nature to provide inspiration for activities. Simple games like nature scavenger hunts and nature walks can be really helpful in building the children’s confidence and cognitive ability.

In essence, nature can provide so many positives to children with additional needs. Be sure to consider their preferences and needs while encouraging outdoor activity and exploration. Their time outside in nature can have a complementary impact on the therapy and treatment that children with additional needs often receive.

Nature-Based Therapies To Help Children With Disabilities

Nature

Guiding your children to learn and grow is a crucial part of helping them live an independent life full of success. There are many places that can assist you in doing this. For instance, CDS Life Transitions has some amazing tools available and they have developmental services that help people with disabilities live independent and fulfilling lives.

Nature-based therapies may provide children with disabilities the skills and confidence necessary for learning and growth. Many of these therapies have been around for years, and they are still effective even with the addition of new procedures and approaches.

Here are some of the most popular nature-based therapies for kids with disabilities that can help them grow and develop in positive ways.

Animal Therapy

Animal therapy, also called Animal Assisted Therapies (AAT), involves using animals as a source of healing. Dogs, cats, horses, and birds are commonly used to provide patients with a sense of well-being and relaxation.

AAT is mostly used to support children through various emotional, social, and physical developmental milestones. Some programs include lessons on how to care for a pet as well as developing skills to help children with disabilities cope with everyday life. These lessons will help a child understand the basic functions of a pet, such as feeding, walking, and sleeping. Therapists bring in animals to interact with children and may help develop respect and understanding. The end result is a child who is more confident and with a greater sense of independence.

Horticultural Therapy

The American Horticultural Society defines horticulture therapy as an activity that engages a qualified practitioner in plant-based therapies and physical activities to achieve a certain therapeutic goal in an environment that’s specifically intended to support a therapeutic experience. These goals may include the reduction of pain, anxiety, or stress. It also helps enhance self-esteem, achieve relaxation, improve balance and coordination, and promote healthy eating choices. This type of therapy is intended to be a beneficial form of complementary care, helping people with a variety of conditions to maintain, strengthen, and restore health to their lives.

Care Farms

Care farms entail eco-friendly, medicinal, or therapeutic farm practices to provide health, education, or social care services to a wide range of individuals with disabilities or health issues. The aim of these programs is to give individuals with disabilities a fulfilling and healthy experience on a farm that promotes family interaction, good nutrition, and the development of healthy relationships.

Green Exercise

Green exercise refers to an active physical activity undertaken outside in our natural environment. It can be as simple as going for a stroll, jogging through the park, or biking along your local streets. Green exercise can enhance both physical and mental health. Furthermore, it also builds a sense of well-being by making people feel happier and calmer, which is important when it comes to everyday life. Exercise can also make you more alert and improve your strength, memory, concentration, and posture.

Visit a Restorative Environment

Restorative environments provide healing to people suffering from various physical conditions, mental disorders, and emotional illnesses. Through careful observation of natural processes and environments, people have learned how to create restorative places that promote healing. People who are placed in nature-based restorative environments like a garden or forest may have an improved quality of life. The restorative environment has been proven effective in many areas of mental, physical, and emotional health.

There are many types of nature-based therapies for children with disabilities, all of which have a great deal to offer. If used correctly with the guidance of experts, they can be very beneficial. These types of treatments can help children with disabilities gain more self-esteem and confidence, and feel happier and calmer. If you feel that your child may benefit from nature-based therapies, make sure to talk to your child’s doctor about the best ones for your family. This may be the solution you have been looking for to help your child thrive.

Why Playing Outside Can Help Reduce Stress and Anxiety

Nature

There is an increasing number of children suffering from stress and anxiety in today’s busy world. This comes from a range of different factors, including pressures from school and social expectations that they face from day to day, not to mention the current global pandemic. Studies have shown that one in five children will suffer some kind of mental health problem.

A fantastic way to help kids relax and enjoy themselves more is to provide a constructive and interactive outdoor space. In this post, we’ll explore how playing outside can help reduce stress and anxiety.

 

 

Why Kids Are Anxious

There are multiple reasons for a child to feel anxious and stressed. Here are few of the core reasons that could be causing it:

  • Separation: Younger children can feel scared when separated from parents or other caretakers.
  • Phobias: Many children can develop a phobia at a young age that heightens their anxiety, such as being afraid of heights or the dark.
  • Social settings: Kids can feel shy and anxious in certain social settings or when entering a new environment or meeting new people.
  • Major change: If a large life change has happened, such as moving to a new house, a child can become stressed as they try to adapt.

These are just a few reasons, but there are many more. Also keep in mind that stress and anxiety can be brought on with no specific cause at all. Every child’s mental health is unique to them, which is why playing outside can be such an important element in their lives.

Mental Health and Outdoor Play

Research has shown that there are many benefits of outdoor active play when it comes to mental health. Fresh air is one of the best ways to reduce the hormones commonly associated with the feelings of anxiety. Outdoor play replaces this hormone with beneficial ones, such as serotonin and oxytocin, which help children feel calmer and happier. Also, spending time outdoors in nature reduces our kids’ response to stress and allows them to recover from stressful situations more quickly.

Keep in mind that sometimes a loss of control can cause children to feel worried and anxious. If you think this could be the case, try being involved in the activity that your children are doing outside. This can help reduce their worry and strengthen relationships.

Active Play Ideas

There are a wide range of active play options available to help reduce stress and anxiety in children. Here are a few you may want to consider:

  • Swing sets and play sets: There are a number of play set ideas that you can incorporate into your backyard. This could be a simple swing frame to more advanced setups like monkey bars.
  • Bikes and scooters: Bikes for kids or push scooters are a great way to promote active play and allow kids to socialize with friends by exploring new areas.
  • Musical instruments: Encourage children to express themselves by providing musical instruments such as drums, cymbals, and bells.
  • Gym equipment: Get kids moving with small weights, jump ropes, and stretching bands.
  • Sand and water play: Let kids experience different textures with sand and water.
  • Activity boards: This could include items like chalkboards where kids can write and draw or other mounted games on the wall.

Don’t forget to spend time with your children outdoors. It can make them feel more comfortable and relaxed so they can properly enjoy themselves. And you will benefit, too!

There are many situations that can cause worry and negative feelings for children, but as you can see, there are numerous outdoor active play ideas that can improve well-being. It’s essential that you support your children by encouraging them to get outside and offering useful equipment and a positive space for them to play freely.

How does playing outside help relax your kids?

 

How Kids Can Use Technology To Connect With Nature

Nature

Are you frustrated and concerned that your kids are always using some sort of technology? Between phones, games, and now virtual school for many kids, it is challenging to separate them from their screens.

We know that technology can have its negatives, including mental health issues like stress, anxiety, loneliness, and depression. We also know how nature can be an antidote for too much technology. While I deeply encourage parents to guide their children to take nature breaks every day that it’s possible, I have also discovered how technology can be a conduit to get kids out into nature.

Recent research shows that technology can help us successfully connect to nature in a number of ways. A 2017 study showed how children used an app to help them connect to nature. Actually, it was just as effective as if they were with an in-person environmental educator and it offered additional benefits, including more fun and increased social interaction. A 2018 study found that exercising indoors with simulated nature was more relaxing than regular exercise. This suggests that environmental exercise settings, also called green exercise, that include things like nature sounds or images of nature are effective in reducing stress. Another study discovered that participants who listened to a birdsong app became more relaxed than those who listened to a meditation app with a human voice.

Ways Technology Can Connect Us With Nature

There are a number of fun, easy ways for kids to use technology to connect with nature.

Nature Photography

One of my favorite hobbies is taking pictures of nature and then painting them with watercolor. Photography is a wonderful art form to help reduce stress and anxiety that we can share with our children. According to sound-mind.org, “…this particular stress management skill allows you to place your focus outside of yourself. Photography is a creative and fun hobby that can help distract you from the stress, anxiety, and depression you may be feeling.” Photography serves as a type of mindfulness meditation in which we get lost in the moment and experience a sense of flow while snapping photos with our camera. It can be quite calming to take photographs, especially of gorgeous nature and awe-inspiring images.

Online Nature Experiences

Nothing beats holding, petting, and being up close with an animal, but sometimes that is not possible. Children can also enjoy animals through virtual encounters. My daughter’s recent birthday fell during the beginning of the COVID-19 lockdown and we had to think out-of-the-box for her birthday party. We already had her party booked at a local nature center, so we asked if they could do a virtual animal show for the children instead. It was a huge success, and the kids loved learning about turtles, snakes, owls, and sharks.

Here are some ideas for connecting with animals online:

  • Look for virtual programs and tours sponsored by zoos, science centers, wildlife sanctuaries, farms, and aquariums.
  • Sign up for animal-focused online classes and camps.
  • Volunteer online with your pet through a therapy pet program.
  • Go on a virtual “vacation” by searching for websites that have live cams of animals in the wild, including bird nests and underwater marine life.
  • Be an electronic wildlife watcher. Use technology to view nature. There are numerous live nature cams online for you to observe animals around the world in real time. The U.S. Fish & Wildlife Service and the National Conservation Training Center, for example, broadcast a bald eagle nest. Also, Explore.org has all kinds of live animal cams to enjoy.
  • Connect with a relative or friend who has a pet and ask if they will do a screen call so your children can see the animal.

Nature Videos/Movies

A study out of University of California, Berkeley found that watching nature on TV, in this case Planet Earth, led to feelings of awe, joy, happiness, and less stress. If you are unable to visit a place in person, the next best thing is to observe it using various media tools such as videos, movies, and documentaries. You can find these types of programs on National Geographic, Discovery, and PBS. Some of the best nature documentaries for kids include March of the Penguins, Bears, and Blue Planet.

Virtual Reality

Technology can give us the chance to enjoy nature experiences that we otherwise would not have access to, such as flying or walking on the bottom of the sea floor. My family and I participated in a nature-themed VR experience a few years ago at the Franklin Institute in Philadelphia, Pennsylvania. I had never tried VR and was feeling a bit nervous that I would fall over or bump into a wall. But once I put on the VR headgear, I was transported to a gorgeous underwater world. The best part was when a giant whale swam by me and I tried to reach out my hand to touch it.

Using VR to connect to nature is a fun, unique activity for our children. I can envision a future in which we visit these virtual places to de-stress on days when we may not be able to get outside. While it may not completely replicate being in nature, it offers an opportunity to connect with images of nature. I walked away from that exhibit at the museum feeling happier than when I entered.

How To Ensure Balance

To me, there is nothing wrong with bringing technology along if you are incorporating it into your nature experience. If we use technology as an enhancement rather than a distraction while engaging in outdoor activities, we will reap the most benefits like stress reduction and feeling more balanced.

Just be mindful of how you and your family are engaging with technology. If you go to the beach to rest and relax on a blanket, don’t let the rings, buzzes, etc. on your phone interrupt your mindful nature time. If your iPhone or iPad is used as a tool, rather than a distraction, then it can be beneficial and help us connect to nature.

Of course, it’s also important to silence the device and put it away for a part of the nature experiences. For example, if you are going forest bathing, which is essentially a mindful walk in the woods, put the phone away for most of the experience. Pull it out to snap a photo and capture the incredible nature scenery that fills you with awe so you can reference it later for a creative project like drawing or painting. I did this when I went forest bathing in Pennsylvania and I am so grateful for the few photos I have to remember that special experience.

Want to learn more? Check out my podcast interview on Tech Talk for Parents.

 

Fun Fall Activities To Connect To Nature

Nature

Depending on where you live, you may already feel the air getting cooler and crisper. With school back in session and all the talk about Halloween, we know that fall is just around the corner. While we are busy with school and extracurricular activities, this is also a lovely time to take a relaxing break and connect to nature as a family. Here are some fun fall activities to help you and your kids connect to nature.

U-pick Farm

One of my most favorite memories of autumn is going apple picking with my family. I was so enthralled by all the hidden treasures hanging in the orchard. I loved tasting the different varieties of apples and deciding which was my favorite. My family and I actually just went apple and raspberry picking, so I was able to pass along my cherished childhood memories to them!

This time of year is the perfect opportunity to head to a local farm to pick your own produce of the season, whether it be apples, pears, raspberries, squash, or others available where you live. It is a wonderful chance for the entire family to enjoy a few hours strolling around an orchard or farm taking in the sights, fragrances, and miracles of nature. By taking your children on a u-pick adventure, they will learn a tremendous amount about healthy food and the environment, and you will support your local community. Plus, locally grown food tastes better, is more nutritious, and stays fresh longer.

The best part is that you can go home from the farm and spend quality time together in the kitchen creating tasty meals from the food you hand-picked yourselves. There are so many healthy kid-friendly recipes to discover, from smoothies to side dishes to snacks. When your children play this much of a role in gathering and preparing their food, it will have a huge impact on them and influence the food decisions they make in the future.

Pumpkin Patch

Nothing feels more like fall time than pumpkin patches, hay rides, and corn mazes! Your kids will love running around outside in a corn maze and searching for the biggest, brightest pumpkin to take home with them. No matter where you live, you should be able to find a place in your area that offers these fun autumn seasonal treats for your family to enjoy.

And, of course, your children will have a blast carving the pumpkins and displaying their works of art for neighbors to see. We always love toasting the pumpkin seeds and enjoying them as a healthy snack afterwards. Even if you can’t find a pumpkin patch by you, you can still grab a few pumpkins at a local store and carve them outside in your yard to get some relaxing outdoor time together.

Fall Foliage

One of the most incredible aspects of nature is all the colors we can find. During autumn, colors pop out all over as the leaves begin to change. When we experience the vivid natural colors during this season, we are filled with awe. This special emotion helps us feel happier and calmer, and is worth seeking out. One way to fill your kids with some awe this time of year is to go for a hike or family road trip to observe the gorgeous hues of changing leaves.

The fall foliage can be so soothing as well as inspiring. Bring along a camera and be sure to snap lots of photos of the gorgeous leaves, and when you return home encourage your kids to draw or paint pictures based on what they saw. You can also organize an online slideshow of your photos or print them to create collages. Another fun idea is to collect some of the fallen leaves and bring them home for art projects.

Volunteering

This is also a great time of year to get outdoors and give back to others. When we spread kindness throughout our community, we actually experience a physiological change called a helper’s high. These positive feelings are heightened even more if we are volunteering outside and connecting with nature.

September happens to be the month when the annual International Coastal Cleanup takes place, so if you live near the ocean you can volunteer to clean it up either with a group or on your own as a family. This year the cleanup is on September 19th. Find out how to get involved.

Another way to volunteer outside is to contact a local farm and see if they need help with activities like weeding, planting seeds, sifting compost, digging, or watering. You can also ask about or organize your own gleaning project, which involves picking leftover crops from a farmer’s field after they have been commercially harvested and donating the produce locally. Finally, on a much more personal level, you could offer to rake a sick or elderly neighbor’s leaves. This is a great way to get your kids involved in community service and to see the results right away.

I hope you will take advantage of this special season to enjoy some fun fall activities as a family. You will be sure to build family memories that will last a lifetime!

What are your family’s favorite fall activities?

How Nature Can Help Your Family Survive The Stress Of Online Learning

Nature

This school year will certainly be like no other we have experienced. If you are one of the many families like mine who have opted for online learning for your kids this fall, then you are probably feeling a bit uneasy about what lies ahead. We are hoping for the best and that our kids stay happy, healthy, and engaged.

However, sitting all day staring at screens can take a toll on their physical and mental health. Physicians recommend paying attention to posture and taking breaks to stretch and move around, but there is also another incredible way to balance our kids’ screen-based school day—nature.

Here are some fun, simple ways to add a bit of nature to your children’s school day to help them feel calmer and happier:

Decorate Their Workspace With Nature Imagery

Your kids don’t even have to leave their chair to experience a burst of nature when they look up from their computer throughout the day. Just gazing at pictures of gorgeous nature scenes like beaches, forests, or snow-topped mountains can spark a sense of tranquility and wonder. Consider hanging some nature photography or paintings in their workspace or keeping several inspiring nature photography books around like Ansel Adams’ collections for them to look at when they need to recharge. Get more ideas about nature decor that your kids will love.

Show Awe-Filled Nature Videos

Have you ever been to a doctor’s office that has a video of nature scenes playing in the waiting room? Catching a glimpse of nature’s beauty can bring a healthy distraction to an otherwise stressful situation. You can also incorporate this tactic into your children’s workspace by having them take a video break to watch something that calms and inspires them, such as a rushing stream flowing over rocks, wildlife in their natural habitats, or sunrises and sunsets. Some of my favorites are the time-lapse videos that show flowers blooming or the seasons changing.

Play Relaxing Nature Sounds

Listening to nature sounds can also help your children relax and improve mood. One study found that those who listened to ocean waves had considerably lower muscle tension, heart rates, and stress. Decide which sounds bring your children the most joy and be sure to intersperse them throughout their day. Some will have nature sounds along with music in the background and others will just be the sounds of nature. There are tons of apps that you can explore to help you find soothing nature sounds.

Read Nature Stories and Poetry

Another simple way to add some nature to your children’s day is to encourage them to read a piece of literature, poetry, or an article about nature that inspires them. The more vivid and descriptive, the better. Whether they love reading biographies of nature heroes like Jane Goodall or descriptive poetry about the beauty of nature, they will feel better after they take that reading break. Some other ideas include reading about scientific discoveries, animal behavior, or incredible places to visit.

Take A Quick Field Trip

It’s important to take time away from the intensity of the school day to help your kids recharge so they can come back inspired and ready to work again the next day. You are probably wondering: how can I take my kids on a field trip in the middle of a pandemic? Fortunately, there are plenty of places to visit safely, especially outdoors.  Carve out some time after school to get away to places that fill your family with a sense of peace and relaxation. Some ideas include parks, botanical gardens, sculpture gardens, nature centers, wildlife refuges, hiking trails, and fountains. Depending on where you live, maybe you can head over to the beach or a lake to enjoy the sights and sounds of the water. Even a quick walk around your neighborhood keeping an eye out for wildlife or attractive gardens can lead to some nature-filled moments. Enjoy!

How will you tap into nature to reduce the stress of online learning for your kids?

How To Make Awe A Habit For Your Family

Awe

We hear a lot about forming good habits, whether it be exercising daily, drinking enough water, getting eight hours of sleep each night, and practicing gratitude. While some of these habits may require work and discipline, paying attention to our natural surroundings and soaking in awe really isn’t all that difficult–yet can be so incredibly beneficial for us and our children.

What Do I Mean By Awe?

Awe is an emotion that is a bit hard to describe. It involves an overwhelming mix of wonder, joy, amazement, mystery, and magic. These moments are so exhilarating that we get goosebumps on our arms, feel tingling up and down our spine, tears flood our eyes, and our jaw drops. Experts have discovered that awe includes the following components:

  • Perceived vastness—something we think to be greater than ourselves in number, scope, or complexity.
  • It challenges or alters our understanding of the world.

Different things can trigger awe for different people. It can result from profound beauty; spending time in nature; feeling connected to others; remarkable human accomplishments; scientific discoveries; or monumental works of architecture, art, and music. Some of my most memorable awe moments include flying over Maui in a helicopter, looking down at the Grand Canyon, and waking up to a glacier in Alaska.

Learn about the many benefits of awe.

How To Build An Awe Habit

Nature provides so many opportunities for our children to notice the surrounding beauty, soak it in mindfully, and then express gratitude for it. We can introduce ways to incorporate awe of nature into their daily lives to provide another tool to help them reduce stress, boost their mood, and stay balanced.

In his book Awestruck: How Embracing Wonder Can Make You Happier, Healthier, and More Connected, Dr. Jonah Paquette suggests several ways for us to make awe a helpful habit in our family’s lives. Here are a few of his ideas:

Take the Scenic Route

So much of our day is quite repetitive, such as the same drive to drop our kids off at school or the same walk around our neighborhood. One way to trigger more awe is to try a new route and possibly see something that never caught your eye before. This is also a great tip when you are traveling. Instead of always driving on the highway (which I find to be so uninteresting), take the more scenic back roads and soak it all in. As Dr. Paquette points out, “When you take the scenic route, you never know what you’ll find. When we break our routine and pay attention to what happens, we can find opportunities for awe all around us.”

Watch Something Awe-Inspiring

We aren’t always able to get outside and go on an adventure, so we can turn to technology during these times to provide us with some awe. There are so many incredible videos and movies that we can view to stimulate a sense of awe. If you are unable to visit a place in person, the next best thing is to observe it using various media tools such as videos, photographs, slideshows, movies, and even virtual reality. This is the perfect example of using technology in a positive way with our kids.

Dr. Paquette recommends shows like Planet Earth, Blue Planet, and Cosmos. I love watching time-lapse photography of nature, such as blossoming flowers. Another way for your family to view nature is to be an electronic wildlife watcher. There are numerous live nature cams online for you to observe animals around the world in real time. The U.S. Fish & Wildlife Service and the National Conservation Training Center, for example, broadcast a bald eagle nest so you can see the eagles coming and going. How cool!

Be Adventurous

Stepping out of our comfort zone and area can help spur more awe experience for our family. Brainstorm ideas with your kids about new activities you can do and places you can visit so you can get that incredible, indescribable feeling. This can look like trying a new bike path; renting a boat for a few hours; taking a day trip to a park, nature preserve, or other place you haven’t visited yet; or even camping out in your own backyard and gazing at the stars and listening to wildlife. “Whatever you decide, try stretching your comfort zone a bit, and breaking your normal routine,” Dr. Paquette suggests. “Seek what inspires you and think about what makes you feel more alive. Immerse yourself in that experience, fully soaking it all up.”

Relive Moments of Awe

Sometimes all it takes is a trip down memory lane to spur feelings of awe. Dr. Paquette explains that remembering pleasant experiences can have many of the same physiological benefits as actually being there. We can do this in a number of ways with our children. If we capture special moments of awe by taking pictures or doing something creative like writing about it, then we can relive those experiences later on. A really fun activity is to have family slideshow nights. Get your kids involved in making the slideshows and even putting them to music.

We can also use meditation techniques to visualize our awe-filled moments by inviting our children to close their eyes and recall how they felt during a recent outdoor trip. Dr. Paquette provides some guidance: “Paint in the details that help bring the experience to life–the colors, sights, sounds, smells, or tastes. Notice where in your body you feel this experience, and what emotions come up for you.”

As you can see, building an awe habit using nature is fun and easy. Your kids will love all of these new experiences and they are sure to feel happier and calmer as a result!

What are your favorite ways to build an awe habit?

How To Build A Habit Around Connecting With Nature

Nature

On Friday, March 13th, it was the day we knew the schools were shutting down and we were going into quarantine for who knew how long. (We’re still in it, for the most part!) I am sure most of you can relate to what that felt like.

I needed to figure out how I was going to get through this challenging, stressful time. So, I decided to walk the walk and turned to all of my research and writing that focuses on how nature can help us feel happier and calmer. So, the next morning, I embarked on a 100-day Eco Happiness Challenge to get through this rough time. While this challenge helped my family and me stay calm while stuck at home, it also provided the opportunity for us to build a nature connection habit that will benefit us in the long run.

 

What Is Eco Happiness?

Spending time in and around nature is so beneficial to our family’s health and well-being. It calms us when we are feeling stressed and boosts our mood when we are feeling down. There are so many wonderful ways to tap into the incredible healing power of nature, from volunteering outdoors to green exercise to spending time with animals.

I created the Eco Happiness Project to focus on where nature and mental health intersect. It serves as a platform to tie together all the science and practical tools to live a happy, balanced life through nature. I also want to shine a light on why mental health should be part of the environmental movement and our daily lives, especially as we face challenges related to development, toxics, and climate change. Bottom line: we need to protect our environment for our mental health.

The Challenge

My family’s Eco happiness Challenge lasted for 100 consecutive days. You can view my daily posts on Facebook and Instagram that showcase each nature activity that we did during this time.

We smelled essential oils, drew whimsical birds, painted nature scenes, went for walks and bike rides around our neighborhood, swam in our pool, made nature-themed cards for the elderly to spread kindness, did yoga on our balcony, tried earthing for the first time, read nature poetry, enjoyed watching ducks paddling around our pool, planted seeds in our backyard, supported a local farm by purchasing a box of fresh produce, watched nature videos online such as one about hiking along the Pacific Crest Trail, and celebrated Earth Day.

Your family can join in on the challenge by grabbing your FREE 30-Day Eco Happiness Challenge Calendar. It is filled with fun and relaxing activities for your family to enjoy together without even leaving your own neighborhood. All of these activities can be done from inside your home, on your balcony, or in your backyard. You can start this challenge at any time, so sign up now to get your calendar right away. It is the perfect way to stimulate your own family’s interest and creativity around nature and help you build a nature connection habit.

Learn More

During this time, I was a guest on several podcasts to talk about my family’s experience with the Eco Happiness Challenge. Check out these episodes to learn more:

Mindful Mama Mentor Podcast—The Healing Power of Nature

Sunshine Parenting Podcast—The Eco Happiness Challenge

Apparently Parent Podcast—How to Connect to Nature During COVID-19

 

What are your family’s favorite ways to build a nature connection habit?

How Environmental Activism Can Help Your Kids Feel Happier

Blog

If you have watched the news lately, you can get pretty stressed and overwhelmed by everything going on. Even with the environment alone, we have big challenges to tackle like climate change, plastic in our ocean, air and water pollution, factory farms, and environmental justice issues. While these topics may sometimes tempt us to crawl under a rock and ignore what’s going on, getting involved in our community through environmental activism as a family can actually help us feel happier and calmer.

In the book Growing Sustainable Together, author Shannon Brescher Shea provides practical resources for raising kind, engaged, resilient children. One of the important topics she covers is how families can get involved in environmental activism and all the benefits that can provide.

 

Types of Environmental Activism

In her book, Shannon explains how activism and advocacy can help make changes on the local, regional, national, and global levels. “There’s a huge range of activities that fall under both, including calling or writing to elected officials, commenting on rules that the government is considering, in-person lobbying, testifying at local meetings, protesting, attending marches and rallies, and participating in nonviolent civic disobedience.”

While these may sound like grown up activities, there are many ways for children to get involved with our guidance. Something as simple as writing a letter with a drawing, creating a flyer for an event, or making a poster for a rally are wonderful ways for children to play a role. In fact, young activists are now leading much of the climate and environmental movements. Fridays for Future and Climate Strike were both started and led by middle and high schoolers. What an inspiration to our children!

Shannon describes her experience attending a family event in Washington, DC led by Moms Clean Air Force. This nationwide organization works with over one million parents to fight air pollution, minimize climate change, and protect children’s health. They hold an annual event called a Play-In for Climate Action that entails a mix of family-friendly speakers, games, music, and more. Families from all over the country take part. After the event on the National Mall, they visit Capitol Hill to lobby their members of Congress.

Benefits of Activism

The connection between community involvement and happiness for children and teens is impressive. According to youth.gov, youth who volunteer are more likely to feel connected to their communities, do better in school, and are less likely to engage in risky behavior. They are also more likely to volunteer if their entire family is involved in the experience.

As Shannon explains, “Hearing about or suffering through problems and feeling like you can’t do anything about them is stressful. However, taking action through activism can provide relief. Organizing allows people to identify problems, understand the systems that are causing the issues, and collaborate to solve them. Participating in social movements helps people feel more efficacy, the ability to do things and make change in their lives. It also helps them be more engaged in their communities.” Ultimately, making a difference helps children better cope with what is happening around them.

Here are some other ways that environmental activism helps children feel better:

Build Relationships

There is a clear link between social connection and happiness, so when we interact with our neighbors on issues that impact our lives we can experience a greater sense of connection to those we otherwise would not have met. This is a positive change for society because research shows how we are happier when we build relationships and open up with others in our community. In addition, the largest survey about American civic engagement from the Harvard Kennedy School of Government revealed that quality of life and happiness are highest in communities where residents are more socially connected.

Gain Confidence and Personal Satisfaction

When we participate in social action, community service, and political groups, we increase personal satisfaction as we engage with others on issues of mutual interest. These activities also involve participating in the decision making process, which has been found to boost our happiness as well.

Help Others

Spreading kindness has so many benefits for our own health and happiness. Environmental activism is another way to support others and improve our community. It also helps children learn how to be more empathetic and care about others from different backgrounds.

Feel Empowered

Shannon explains how activism helps kids feel empowered and in control of their own lives. “From a political point of view, empowerment involves understanding social and political systems well enough to feel that you can influence them. Empowerment generally develops as people get involved in their community. On the flip side, disempowerment is associated with chronic stress and depression.” As you can see, empowerment can help our kids make sense of environmental problems and build resiliency around such challenges.

Find Hope

She also points out how activism can help children feel a sense of critical hopefulness. “Instead of optimism based on rose-colored perspective of the world,” she explains, “critical hopefulness is a clear-eyed view of power structures coupled with realistic understanding of what you can do to change them.” Feeling hopeful is a critical ingredient of happiness.

How To Get Started

Throughout Growing Sustainable Together, Shannon offers many helpful tips for parents to get involved in environmental activism, such as teaching children about activism and environmental issues through reading, figuring out which issues your children are most passionate about, connecting with groups that welcome youth involvement, and choosing the best types of activism to do as a family. At the end of the chapter, she walks you through the steps with a special environmental activism family activity.

The book covers other topics to help children grow up as kind, engaged, and resilient individuals from a sustainability lens: transportation, gardening, energy efficiency, volunteerism, and minimalism. Each chapter is filled with incredible stories and ideas for families to get involved and make changes in their lives.

You can also consider enrolling your child in a course that addresses activism. Juni is on a mission to prepare students for the real world. Through their dynamic, fun courses and learning model, they are inspiring the next generation of problem solvers, critical thinkers and leaders with a passion to make an impact through learning. They offer a ‘Future Of’ curriculum – focused on Cryptocurrency, Cybersecurity and Climate Change for students 12-14 and 15-18 – to give Juni students the foundation skills and understanding they’ll need for these budding industries of the future. Learn more about these courses.

About the Author

Shannon Brescher Shea is devoted to telling authentic, gloriously messy stories about the space where parenting, sustainability, and social justice meet. Her writing appears on her blog, We’ll Eat You Up, We Love You So, as well as in The Washington Post, Sierra magazine, Scary Mommy, Ravishly, and Romper. She was a staff writer for the New York State Conservationist and is currently a science writer for the federal government. She has participated in environmental activism since she was 10 years old. Since then, she has been part of more marches against climate change than she can remember, biked 300 miles to raise money for climate change groups, organized community bike rides for families, and helped launch community garden projects. She lives in Maryland with her husband and two young sons. You can follow her on Facebook and Twitter.

Benefits Of Biking For Your Family

Nature

Whether it be riding around the neighborhood or exploring an off-road mountain trail, biking is an incredibly beneficial activity for your family. My family has always enjoyed bike rides, but with more time spent at home over the last year, we have been biking even more.

Some of our significant memories from family vacations involve exploring on bikes. During a trip to Puerto Rico, we ventured out to explore the property on a bike trail together. We also love biking on the boardwalk at the Jersey shore along the ocean. Recently, my husband and the kids biked all the way to the local post office and back. The kids loved this special experience since it was a fun way to get out of the house, exercise, and complete an errand. Biking has so many benefits to help us feel happier and calmer.

Provides Exercise

Riding a bike regularly is one of the best ways to reduce our risk of health problems linked to a sedentary lifestyle, including mental health issues like anxiety and depression. Biking is a healthy, low-impact exercise that your whole family can enjoy once the kids learn how to ride a bike confidently. It also has many physical benefits including building muscle strength and increasing stamina.

Gets Us Out In Nature

Whether we head to a mountain trail or city park, biking is also a wonderful opportunity to get outside in nature. You can see all kinds of scenery and even some animals! In fact, bicycling is a type of green exercise, a term used to describe our interaction with nature while engaging in a physical fitness activity. Green exercise is packed with mental health benefits, as experts have found a clear link between exercise and stress reduction, and nature and stress reduction.

Look for local parks in your area with biking trails or consider exploring some of the top ten places to bike in the United States on your next family vacation. These cherished spots include breathtaking scenery, daring mountains, and vast valleys. New trails continue to be developed for bikers in these iconic biking areas; however, the old trails are still around as well.

Besides biking, there are tons of fun nature activities for your family that will help you all feel happier and calmer. You can now download your own FREE 30-Day Ecohappiness Challenge Calendar filled with activities that can be done from inside your home, on your balcony, or in your backyard. Enjoy!

Gives Us A Healthy Break

Whether we take a solo ride or go as a family, biking provides an easy way to get a healthy break from the stress in our lives. Hopping on a bike and whizzing around your neighborhood streets or through a local park with the breeze blowing on your skin can be very relaxing. It is also a magnificent way to escape the doldrums of a normal day, blow off some steam, and experience new scenery.

Helps Us Bond As A Family

Life can get hectic and our children’s schoolwork and extra-curricular activities can quickly fill our family schedule. Be sure to make time for free play and exploring like family bike rides. It gives everyone in the family the chance to relax and share in a special activity together. When we feel closer to our loved ones, we all feel happier.

Additional Benefits

Bill Bone, a bike injury attorney, outlines some additional benefits of biking linked to improving mental health.

  • Helps us sleep better by producing hormones that lead to deep sleep.
  • Boosts memory by increasing brain cells in the memory region of the brain.
  • Gives us a sense of pride after finishing a challenging run or knowing that we are helping to reduce air pollution.
  • Increases creative thinking since many people are inspired to do some contemplative thinking while on a bike ride.
  • Increases productivity since an afternoon bike ride can increase energy levels, so when we go back to work we are more motivated to get things done.

Important Biking Safety Tips

Biking can be very fun, but it can also be dangerous if we are not careful. The National Highway Traffic Safety Administration suggests the following tips on how to stay safe while biking.

  • Ride a bike that fits you. Bikes that are too big can be hard to control. Use this bike size chart for guidance.
  • Wear a bike helmet that fits you properly; your family’s safety depends on it.
  • Make sure that the bike works, and there is nothing mechanically wrong with it.
  • Wear bright clothing that makes you visible, especially in the evening.
  • Have a white front light and a red back light.
  • Ride only one person per bike with both hands on the handlebars unless signaling.
  • Carry all items in a backpack or in a basket on the bike.
  • Tie your shoelaces so they don’t get caught.
  • Plan your route to safe places, not areas with heavy traffic.
  • Ride on sidewalks and paths.
  • Follow traffic rules and signs.
  • Don’t text, listen to music, or do anything that might distract you while riding.
  • Look for hazards in your path such as nature elements, trash, etc.

We can encourage our children to ride bikes with a friend since it’s such a positive activity for their health and happiness. By taking a few extra precautions, our kids will stay safe and have a blast.

What are your favorite family bike ride memories or tips?