Why nature?
Many people find it easier to breathe, think, and talk when they are outside. Natural settings can help the nervous system settle, interrupt rumination, and make difficult conversations feel less intense. Walking side by side can feel very different from sitting face to face.
Nature-based interventions are not a replacement for evidence-based therapy. They are a way to bring that work into a setting where many people feel more grounded and more like themselves.
What it can look like
Nature-based work is always optional and tailored to you. Depending on your interests, it may include:
- Walk-and-talk sessions on nearby trails or green spaces
- Grounding and mindfulness practices that use sights, sounds, and sensations outdoors
- Seasonal and natural metaphors to explore change, loss, and growth
- Bringing nature into everyday life between sessions, as part of your coping plan
[CLIENT TO PROVIDE: what nature-based sessions look like in practice, including locations used in Duluth, seasons offered, and how weather is handled]
Privacy outdoors
Being outside means there is a chance of being seen or overheard. Before any outdoor session we talk through how to protect your privacy, including what to do if we run into someone you know. You can always choose to return to the office or switch back to traditional sessions.
Who it may help
Nature-based therapy can be a good fit for people working on:
- Anxiety and depression
- Grief and loss
- Stress, burnout, and feeling disconnected
- Recovery and building new routines
- Trauma, when paced carefully and when it feels safe
Combined with other approaches
Nature-based work can be woven together with CBT, ACT, DBT-informed skills, and other approaches. Many people use a mix of office or telehealth sessions and time outdoors.
What the research says
In a 2015 study, healthy participants who took a 90-minute walk in a natural setting reported less rumination (repetitive negative thinking) afterward, and brain scans showed reduced activity in a region linked to it. Participants who walked for 90 minutes in an urban setting showed neither change.
Source: Bratman GN, et al. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. Published research describes group results; individual experiences vary.
