Sunlight glistening on river waters. A forest vibrant with newly green spring leaves. A night sky full of stars dazzling above the desert. A field of wildflowers. Snowflakes. Roses. Sequoias. Ocean waves. Nature’s treasure chest is overflowing with beauty and wonder!

From listening to the sound of a waterfall to hiking to a mountaintop to taking a dip in the sea to gardening to having a meal on the patio, integrating nature into our days is a timeless technique shown to reduce our stress and boost our enjoyment of life!

Nature’s Nourishment

Nature-based interventions (NBI) and Nature-based therapy (NBT) are fields of study where researchers explore the specific ways that nature nourishes us. Researchers have been studying how being in natural settings boosts our mental and physical health. The findings so far are encouraging! shows that “exposure to nature has stress-relieving effects, indicated by decreased cortisol levels, self-reported stress, blood pressure and heart rate variability.”

Combining the benefits of spending time with nature and the benefits of self-expression through journaling doubles the possibilities of boosting our wellbeing!

How to Nature-Journal with Ease

• Let yourself relax. Remind yourself that there’s no one right way to do nature journaling. As long as you’re in nature and you’re writing, you’re on the right track! Consider warming up for your journalingsession with some soothing breathwork practices, gentle yoga stretches, or a short meditation. We’ve got plenty of examples of these techniques in the Innergy app for you to sample if you like!
  

• Go digital. That way your journal is always with you. It’s super convenient—no need to lug your notebook or risk hiking out to a peaceful spot only to realize that you forgot your pen or have it run out of ink—plus you’re supporting the environment by not using a single piece of paper!
  

• Experiment. Try a variety of outdoor locations. Visit the local park and explore further to locate regional, state, or national parks or botanical gardens near you. Give yourself a chance to experience diverse settings, such as sitting beneath a tree, beside a river or lake, on a beach, in a forest, in a field…and in different seasons, such as on a crisp autumn day with leaves in their full range of reds, oranges, and yellows, a spring afternoon with flowers coming into their first blooms, and a summer day with a warm breeze relaxing on the grass.
  

• Improvise. If you’re in an urban setting or are limited in terms of transportation or time, there are other factors making time outside a challenge, it’s time to think outside of the box! There are incredibly vivid photos and videos of nature that can transport you in an instant. If you have access to a large screen, this can enhance the effect even further. Having posters of natural beauty on your walls can also be a simple and effective way to bring the outdoors to you! Additionally, research has also shown that bringing greenery into indoor spaces can create a profound sense of relaxation.

Benefits of Nature Journaling

According to Reo Jones, registered nurse, researcher, and PhD candidate at OHSU, writing and reflecting in a natural environment cancounterbalance the fight or flight mode that many people often find themselves in, change our physiology, and boost our physical, mental, and emotional wellbeing. She explains that even taking just five minutes to write in nature can have profound positive effects on our health.

Sydney Williams, author of Hiking Your Feelings and founder of the retreat-based non-profit Hiking My Feelings, shares that nature journaling and being in the wilderness offers the space to observe and reflect freely, without judgment. “It’s the expansiveness that I feel outdoors that makes the processing more accessible and approachable,” she says. “One of the best ways to connect with and rediscover ourselves is to reconnect with our surroundings,” explains Williams.

So whether you choose to journal on a park bench, on your balcony, on an island, or in the wilderness, you’re setting yourself up for enjoyment and relaxation. Nature journaling brings a 3-for-1 bonus magnifying your physical, mental, and emotional wellbeing all at the same time, and what’s better than that? So grab your paper and pen—or your Innergy App journaling tool—and make your way to the great outdoors!