This week we’re hearing from Julia Sands, an accredited practitioner of the Institute for Outdoor Learning and founder of Ipse Wilderness. 

Hey, Julia! If you could recommend One Good Thing everyone can do to improve their mental health, what would it be?

A daily 15-minute walk in green (or blue) space, ie in a park, woodland or any kind of space with views of nature and/or water.

Why is this your One Good Thing?

Multiple studies have found a causal link between exercise in nature and a reduced risk of mental health problems, improved mood, lower stress, increased life satisfaction and eudaimonic wellbeing.

How can we use a daily walk for our mental health?

Go outside, move your body, look around and take notice. Even if you can’t walk far, spending time in nature is restful and restorative because it provides ‘soft fascination’: pleasant things to notice that don’t require our effort. Studies have proved that walking in woodland and noticing three good things in nature each day (eg hearing birdsong or watching leaves sway in the wind) has a significantly positive impact on mental wellbeing after just five days, including for those with a specific mental health diagnosis such as depression or anxiety.

What benefits could we see from a walk that includes that soft fascination?

A reduction in depression and anxiety. An improvement in psychological wellbeing, enhanced mood, increased self-esteem and reduced tension. The physical health benefits include reduced blood pressure, cardiovascular fitness and reduced inflammation. Facilitation of social networking and connectivity. And you can learn more about your neighbourhood and find new places to walk.

Are there any common mistakes people make when heading out for their walk? How can we avoid them?

Sometimes it’s tempting to use a walk as a way to ruminate, worry or plan. Try to avoid taking your phone or listening to music. Just be. Look around and label to yourself what you can notice about nature around you. It can help to walk with someone else and point out the nice things you notice to them.

How do you personally do your One Good Thing?

I got a dog five years ago specifically to force myself to go for a walk every day. I am easily distracted so I list the things I notice out loud to myself as I walk. I also try to take a moment to really appreciate something on each walk, whether it’s the crunch of the frost underfoot or the shape of the clouds.

And how has doing this changed your life for the better?

I am definitely fitter and emotionally more calm. Plus, I became a qualified Lowland Leader so I now lead other people on wellbeing walks in nature with Ipse Wilderness.

Frame Of Mind is Stylist’s home for all things mental health and the mind. From expert advice on the small changes you can make to improve your wellbeing to first-person essays and features on topics ranging from autism to antidepressants, we’ll be exploring mental health in all its forms. You can check out the series home page to get started.

Image: Getty