As a therapist and nature therapy guide in Boise, Idaho, I’ve witnessed something remarkable again and again; the simple act of stepping outside into a forest, a quiet park, or along the Boise River, can soften the edges of anxiety and help people reclaim a sense of ease. It’s not just a poetic metaphor. Nature has a very real, measurable impact on our nervous systems. And it’s one of the most underutilized tools we have to prevent and heal from burnout.
This blog dives into the science and soul of how nature helps reduce anxiety and burnout. Whether you’re a counselor, a client, or someone who’s just feeling a little frazzled by the pace of modern life, I hope this article offers some practical insights and an invitation to reconnect with the natural world as a form of medicine, one that’s accessible, affordable, and deeply healing.
What are Anxiety and Burnout, Really?
Before we talk about solutions, let’s define the problems. Anxiety is more than just stress. It’s a chronic state of nervous system arousal that can
affect sleep, digestion, attention, and even immune function. It often includes excessive worry, muscle tension, irritability, and difficulty relaxing.
Burnout, on the other hand, is a state of emotional, physical, and mental exhaustion caused by prolonged stress. Originally coined to describe job-related exhaustion, burnout now shows up in caregiving, parenting, activism, and just about every corner of our fast-paced culture.
While anxiety is often about overactivation, burnout can feel like shutdown. But both states share a common thread: they are signals that our nervous systems are out of balance. And nature, it turns out, is one of the best ways to restore that balance.
Why Nature Helps: A Nervous System Perspective
Our brains and bodies were not designed for constant input, artificial light, and the 24/7 barrage of information we now life with. From an evolutionary standpoint, our systems developed to function in rhythm with the natural world: sunrise and sunset, periods of exertion followed by rest, attuning to the sights and sounds of water, trees, and animals. When we immerse ourselves in nature, even briefly, our nervous systems recognize
something familiar and safe. And that recognition sets off a cascade of healing responses.
1. Nature Activates the Parasympathetic Nervous System
This is the “rest and digest” branch of the nervous system. Research shows that time in nature lowers heart rate and blood pressure, reduces cortisol (the stress hormone), and increases heart rate variability (a marker of nervous system resilience) [1]. In other words, nature helps us shift from fight-or-flight to rest-and-repair. This is crucial for both anxiety relief and burnout recovery.
2. Nature Engages Our Senses in a Soothing Way
Anxious brains are usually on high alert, scanning for danger. Nature, by contrast, offers what’s called “soft fascination”. This is stimuli that gently capture our attention without overwhelming us. Think rustling leaves, birdsong, the play of sunlight on water. These sensory inputs calm the mind, helping reduce intrusive thoughts and rumination [2]. Even the scent of pine trees has been shown to lower anxiety levels [3]. Our senses are powerful gateways to presence, and nature is full of subtle, comforting input that helps us return to our bodies.
3. Nature Restores Cognitive Function
One reason burnout is so difficult is that it impacts our ability to think clearly, make decisions, and regulate emotions. Studies show that time in natural settings improves working memory, focus, and executive functioning, especially after mentally fatiguing tasks [4]. That’s why even a short walk outside during your lunch break can help. You return to work with more clarity and capacity.
The Science of Awe and Beauty
There’s something else at work in nature that goes beyond nervous system regulation: awe. Awe is that spine-tingling feeling you get when you look out over a canyon or notice the stars on a clear night. And it turns out awe is a powerful antidote to burnout. A 2022
study published in Emotion found that people who experienced brief “awe walks” once a week reported decreased anxiety and increased feelings of connection and well-being [5]. When we feel awe, our sense of time expands, our self-focus shrinks, and we’re more likely to feel grateful and generous. Nature offers us beauty not to consume or control, but simply to witness. And that witnessing is healing.
Nature as a Gentle Mirror
In my nature-based outdoor events in and around Boise, I often guide clients to notice what they’re drawn to. A tree with deep roots. A slow-moving river. A colorful wildflower. These are more than observations. They’re invitations. Nature mirrors back parts of ourselves we’ve forgotten: resilience, stillness, creativity, belonging. Sometimes a participant sitting beneath a tree will realize, “I don’t have to be productive every moment.” Or watching a flock of birds, they’ll feel a surprising sense of hope. This kind
of meaning-making can’t be forced. But when we slow down and pay attention, it often arrives naturally.
Nature Doesn’t Judge
Unlike social media, performance reviews, or even well-meaning friends, nature doesn’t ask us to be anything other than exactly who we are. There is no pressure to perform, achieve, or explain. This unconditional acceptance is especially powerful for those experiencing burnout, which often comes from doing too much, trying too hard, and feeling like it’s never enough. Outdoors, we can let the nervous system unwind without
commentary. We can stop doing and simply be. And that alone is deeply healing.
Accessible Ways to Connect with Nature
You don’t have to climb a mountain or take a silent retreat to receive the benefits of nature. Here are a few simple, science-back ways to reconnect with the natural world and reduce anxiety and burnout:
Take a Sensory Walk. Choose a familiar park or trail and walk slowly, focusing on one sense at a time. What do you hear? Smell? Feel underfoot? This practice helps anchor you in the present and downshift your nervous system.
Sit Spot. Find a place you can return to regularly: a backyard tree, a bench by the river, a quiet corner in a garden. Sit without an agenda for 10-20 minutes. Let yourself notice what changes over time.
Nature Journaling. You don’t have to be a writer or artist to do this. Jot down observations, feelings, or sketches. Reflect on what you’re noticing in nature and in yourself.
Barefoot Grounding. Place your bare feet on grass, dirt, or sand for a few minutes. Emerging research suggests that this direct contact with the earth’s surface may reduce inflammation and improve sleep [6]. It’s also just deeply calming.
Light Therapy in the Wild. Morning sunlight helps regulate circadian rhythms, which is key for managing anxiety and restoring energy. Step outside within 30 minutes of waking if you can, without sunglasses or screens. Just you and the morning.
Boise Outdoor Therapy Opportunities
If you’re local to Boise, Idaho you’re in luck. Our region offers endless opportunities to access the healing power of the outdoors. Whether you’re walking the greenbelt, exploring the foothills, or joining a guided outdoor nature therapy event, you don’t have to do it alone.
At Heart and Mind Counseling I offer both 1:1 nature-based counseling
sessions and outdoor events designed to help you reconnect with your body, your breath, and the land. These sessions are both grounded in neuroscience and mindful presence. Not woo, but they do tend to feel a little magical.
Final Thoughts: You Were Meant for This
Nature doesn’t solve every problem. But it gives us something most of us desperately need: a pause. A pattern interrupt. A place to remember that we are more than our to-do lists and more than our overwhelm. If you’re experiencing anxiety or burnout, it’s not a personal failure. It’s a sign that your system needs support. Let nature be part of that support. Let it remind you that you belong here, just as you are. So, take off your shoes. Sit by a river. Watch the clouds. Your nervous system will thank you.
Refences
1. Park, B.J., et al. (2010). The physiological effects of Shinrinyoku (taking in the forest atmosphere or forest bathing); evidence from field experiments. Environmental Health and Preventive Medicine, 15(1), 18-26.
2. Kaplan, R. & Kaplan, S. (1989). The Experience of Nature: A Psychological Perspective. Cambridge University Press.
3. Li, Ql (2010). Effects of forest bathing trips on human immune function. Environmental Health and Preventive Medicine, 15(1), 9-17.
4. Verman, M.G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212.
5. Sturm, V.E., et al. (2022). Awe walks promote emotional well-being and prosocial behavior in older adults. Emotion, 22(2), 284-296.
6. Chevalier, G., et al. (2012). Earthing: Health Implications of Reconnecting the Human Body to the Earth’s Surface Electrons. Journal of Environmental and Public Health, 2012, Article ID 291541.