Nurturing Mental Health Through Easy Earth Day Nature Activities

Each year, Earth day encourages us to reconnect with nature in anyway we can. Whether that means you go hiking, join a park clean up, or even just a mindful walk during your lunch break- they all offer various benefits for our mental health. Earth day is on April 22nd, let's talk all about the benefits and some activities that you could do.

4/20/26 Dani Bookheimer, LPC, NCC

A growing sunflower with a bee wresting on it at a community garden.

Spending Time in Nature to Calm the Mind

Nature has a calming effect on the brain. Studies show that even short periods outdoors can lower cortisol levels, the hormone linked to stress. On Earth Day, take a walk in a local park, sit by a lake, or explore a nature trail. The sights, sounds, and smells of the outdoors help ground your thoughts and bring a sense of peace.

• Try mindful walking: Focus on each step, the feeling of the ground beneath your feet, and the rhythm of your breath.

• Notice details: Observe leaves, flowers, or birds without judgment. This practice encourages mindfulness and reduces anxiety.

• Bring a journal: Write down your observations or feelings to deepen your connection with nature.

  
  

Gardening is another hands-on way to connect with the earth and nurture life. It can be as simple as planting flowers in pots or starting a small vegetable patch. The physical activity involved helps release endorphins, improving mood and reducing symptoms of depression.

• Start small: Use containers or window boxes if space is limited.

• Choose easy plants: Herbs like basil or mint grow quickly and provide sensory rewards.

• Invite others: Gardening with friends or family strengthens social bonds, which support mental health.

  
  

Community Cleanups to Build Connection and Purpose

Participating in a local cleanup event on Earth Day creates a sense of accomplishment and belonging. Removing litter from parks, streets, or beaches improves the environment and gives participants a visible impact to celebrate.

• Join organized events: Many communities host Earth Day cleanups that welcome volunteers of all ages.

• Create your own: Gather neighbors for a small cleanup in your area.

• Reflect on the impact: Take photos before and after to see the difference your efforts make.

  
  

Creating a Personal Earth Day Ritual

Developing a simple ritual each year can make Earth Day meaningful and promote ongoing mental wellness.

• Set intentions: Reflect on how you want to care for yourself and the planet. Use this day as the start of a new habit! Maybe you go for walks before work or during your lunch break?

• Light a candle or incense: If getting outdoors is not your thing, or not accessible, use natural scents like lavender or cedar to create a calming atmosphere.

• Write a gratitude list: Acknowledge the gifts of nature and your role in protecting them.

As always, if you chose to go outside and do something for Earth Day, please do your best to stay hydrated, utilize sunscreen, and do so safely!

What are your plans for Earth day?

Sources if you'd like to read further

Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & James J. Gross (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567–8572. https://doi.org/10.1073/pnas.1510459112

National Institutes of Health. (n.d.). Nature exposure and health outcomes. Retrieved from https://www.nih.gov

American Psychological Association. (2020). Nurtured by nature. Monitor on Psychology. https://www.apa.org/monitor/2020/04/nurtured-nature

Harvard Health Publishing. (2020). Spending time in nature may lower stress. https://www.health.harvard.edu

Soga, M., Gaston, K. J., & Yoshifumi Miyazaki (2017). Gardening is beneficial for health: A meta-analysis. Preventive Medicine Reports, 5, 92–99. https://doi.org/10.1016/j.pmedr.2016.11.007