Free ways to reconnect with nature for stress relief

As summer settles into New Brunswick and the days stretch a little longer, many of us feel the pull to get outside. The sun feels warmer, the leaves are lush and the world just seems more alive. It’s more than a seasonal mood boost; spending time in nature can have real, proven benefits for our mental health.

Research continues to show that time spent outdoors can help reduce symptoms of anxiety, depression, and stress. A study published in Frontiers in Psychology found that just 20 minutes in a natural environment can significantly lower levels of the stress hormone cortisol. Other studies show that people who spend time in green spaces report improved mood, clearer thinking and even better sleep.

In the rush of daily life, it’s easy to forget that some of the most helpful tools for our mental well-being are already around us. And the best part? Nature doesn’t charge admission. You don’t need a big plan or a perfect hiking trail. There are free, simple ways to reconnect with nature right here in New Brunswick, and they can bring some much-needed calm into your day.

1. Take a Walk (Even a Short One)

You don’t have to hike a mountain to feel the benefits of being outdoors. A walk around the block, a stroll along a river or a loop through a nearby park can help slow your thoughts and reduce tension. Let yourself move at your own pace. Listen to the sound of birds, notice the feel of the breeze or pay attention to how the light changes through the trees. These small moments bring you into the present, and that's where peace often lives.

2. Find Your “Sit Spot”

A sit spot is simply a place outside that you return to regularly. It could be a quiet bench, a sunny patch of grass or even your back step. Sit for a few minutes, breathe deeply and just notice what’s happening around you. Over time, you might start recognizing the same crow flying overhead, the rhythm of the tides or the changing scents of the seasons. This gentle kind of mindfulness helps ease worry and builds a steady sense of connection.

3. Get Grounded, Literally

When we’re overwhelmed, it can help to physically reconnect with the earth. Try standing barefoot on the grass or touching a tree with your hands. This grounding technique can have a calming effect on your nervous system. No fancy science needed; just a few moments of stillness, noticing that you are supported and steady.

4. Watch the Sky

You don’t even need to leave your home for this one. Looking up at the sky, whether it’s during a sunrise, sunset or a cloudy afternoon, can be a powerful way to shift perspective. The sky reminds us that everything changes, even the hard things. Try watching the clouds move, noticing the stars at night or feeling the sun on your face as a small ritual to check in with yourself.

5. Nature Journaling

You don’t need to be a writer or artist to keep a nature journal. Jot down what you see, hear and feel when you’re outside. Maybe you sketch a leaf or note the birdsongs you hear during your lunch break. Journaling like this helps you slow down and appreciate the small details that often go unnoticed, and those little things can bring surprising joy.

6. Get Involved in Community Green Spaces

Many communities in New Brunswick have local gardens, trail clean-up days or park stewardship programs. Volunteering outside is not only a way to give back, but it also builds connection — to the land, to others and to a shared sense of care. Don’t worry if you’re not sure where to start; even a quick search of your town’s Facebook group or community board can lead to a nature-based activity.

7. Let Nature In

If it’s hard to get outside due to mobility, health or transportation challenges, you can still bring the natural world to you. Open a window, place a few rocks or pinecones by your bedside or watch a video of waves crashing on the shore. Surrounding yourself with natural elements, even in small ways, can soothe the senses.

You Deserve to Feel Grounded

Stress is part of life, but we all deserve tools that help us feel more grounded and supported. Nature isn’t a cure-all, but it’s a companion — a steady presence that asks nothing of us but our attention. Whether you’re dealing with anxiety, grief, burnout or just everyday tension, nature is always there, free and ready to welcome you back.

If you’re feeling overwhelmed, you're not alone. Reaching out for help takes courage. At Just Us, we’re here to support you on your mental wellness journey, wherever you are and however you're feeling. And sometimes, your first step might just be stepping outside. 

Book an appointment with us today.