By Holly Cañas, L.C.S.W

Seasons in Illinois are distinct and each offers something new. They can significantly impact our mood and ability to cope and care for ourselves. Some of us prefer long hot days, while others can’t wait for a blanket of snow. As we move towards cooler nights, it can be helpful to connect with what nature offers and the value it brings to our lives. There is growing evidence that time with nature improves mood, enhances overall wellness, and decreases stress.

Here are some ideas for how to appreciate and spend time with nature:

Slow the pace – slowing down helps us connect with nature. Often, life has so many distractions that we miss what is right in front of us. Slowing down can mean taking a deep breath, allowing yourself to take a break, stepping away from technology, or practicing meditation.

Ground yourself – this is a practice of calming and reconnecting through using our senses. One of the most common grounding techniques is called 5-4-3-2-1. Here, you are encouraged to identify 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and one thing you taste. Nature brings us into the present just by noticing what is around us.

Get outside – Studies have shown just 15 minutes a day or two hours a week outdoors can improve mood. Make getting outside a priority in ways that work for you.

Allow nature in – we are not always able to get outside. Exposure to nature, even through images and videos, has been found to have a positive impact on mood. Bring the outdoors in by opening your windows, adding potted plants to your indoor space, hanging pictures of nature scenes or watching programs about the wonder of the great outdoors.

Focus on the small things – When it’s difficult to enjoy the outside focusing on the small things becomes essential. For example, buy flowers in the winter, make a cool salad in the heat of August, practice gratitude for the April rain, and enjoy the changing colors of fall.