I don't know about you, but I really miss hugs (and concerts, sporting events and carefree living in general, if I'm being honest).  The pandemic has made it really difficult to connect with people outside of our own bubble. I miss the smiles that are now hidden under our masks. While I understand and fully endorse/appreciate the importance of these health safety measures, I can't help but notice how disconnected we all are these days. Fortunately, I have two solutions:

1. Hug a tree
Hugging trees is not just for hippies! When we give a hug, we get a boost in oxytocin and dopamine, our connection and feel-good hormones. It doesn't matter whether it's another human or a tree. Feeling shy? You can improve your health by simply immersing yourself in the forest atmosphere. All you have to do is breathe. Trees emit phytoncides, a volatile organic compound that protects them from disease and parasites. When humans breathe in these tree aerosols, it boosts our natural killer or NK cells, a type of white blood cell that helps boost immunity and fight disease. How cool is that?!

There's also a beautiful element of reciprocity regarding our relationship to trees and plants. We breathe in the oxygen the trees emit, then we exhale the carbon dioxide that the trees need. Just being in the forest and breathing creates a mutually beneficial relationship. 

2. Go on a forest bathing walk
Sometimes you have to disconnect to reconnect. I truly believe that the great outdoors are the saving grace of this pandemic. Nature helps improve mental and physical health - there's heaps of research to back this up. If you're craving community, join one of our public walks. We'll put down our phones, tune into nature, and bear witness to each other's unique experience. This group walk includes opportunities to discuss what we're noticing and culminates in a tea ceremony - socially distanced, of course. We'll sit down and share a cup of tea together and continue the conversation. Throughout this experience, we are connecting not only to the land, but to each other and ourselves.

Remotely guided or virtual walks offer the same components as an in-person experience, but provide the opportunity to connect with the global community. These walks are conducted via Zoom, but the idea is to wander in your own yard or a local park. This is a great activity for families and friends who are separated geographically to connect through a shared experience. Learn more about our virtual and in-person experiences. 

Tree hugs and kisses!
xoxo Kelly

About the Author
Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. 
Photography by @zailaffitte. 

​It’s amazing how much the world has changed in the past 12 months. Around this time last year, I was on top of the world. ‘Abundance’ was my word for 2020. I was hopeful, optimistic and downright joyful. In March, everything shut down; I shelved my professional endeavors and began quarantine. It felt as though 2020 was ushering in an abundance of crap. Raise your hand if you feel me!

Then I went outside. Nature is where I go to feel grounded, to shake off the blues and clear my head. It worked like a charm. Not only did I feel better, I was inspired. I saw that nature was flourishing while humans stayed at home. It felt as though Mother Earth was exhaling a long sigh of relief. The air smelled sweeter with less traffic. It was quiet. Wildflowers were blooming everywhere. Perhaps the abundance I envisioned for 2020 was a different type of richness.

By getting out of my funk and breaking the cycle of negativity, I was able to find a silver lining in the pandemic. I shifted my focus from a state of lack, to a state of abundance. Instead of thinking about what was missing from my life, I thought about what I was grateful for. Once I felt better, my creativity and resiliency flourished. I began leading my forest therapy walks via Zoom and connected with people in 8 different countries around the world and 26 U.S. states.

The moral of the story: Greet each day with gratitude and watch how it transforms your mindset. Grab your morning coffee, tea, or a tall glass of water and sit outside if the weather permits - or find a cozy spot on your porch, or by a window. Close your eyes and take a few deep, cleansing breaths. Think of three things you’re grateful for – big or small, it doesn’t matter. Visualize each of these three things individually for a moment. What do you notice? How does it make you feel? 

Spend 5 or 10 minutes cultivating your gratitude practice each day. You might even consider starting a gratitude journal so you can look back on the things that fill your life with joy. 

About the Author
Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook. 
Photography by @zailaffitte.

These days, it’s natural to feel overwhelmed and anxious. Many factors are beyond our control, but nature offers us an abundance of gifts that are free and can be found right outside your door. They not only provide comfort and peace of mind, they also improve overall wellness and help to boost our immunity. While there’s no magic pill or quick fix, Vitamin N(ature) is a very powerful resource with a variety of benefits.

During this time of isolation and social distancing, many are turning to technology and increasing screen time, binge-watching to pass the time, or worse, scrolling mindlessly through social media which often elevates anxiety and spreads misinformation. A recent study conducted by psychiatric unit researchers revealed that time in nature reduces feelings of isolation, promotes calm, and lifts patients’ mood. As the pandemic hits an all-time high in the U.S., grant yourself permission to be still. Take this time to turn inward and reconnect to yourself, to the earth.

Put down the phone, turn off the TV and tune into nature. 

There are two things we can do that will pay dividends in strengthening our immune systems: reduce stress and get ample sleep. An abundance of scientific research indicates that being in nature helps lower blood pressure and stress hormones, reduces nervous system hyperactivity, enhances immune system function, increases self-esteem, reduces anxiety and improves overall mood. Spending time in nature deeply enhances wellbeing, creativity, happiness; it also provides tremendous immune-boosting qualities like reducing anxiety and increasing sleep duration.

Trees and plants offer incredible healing properties. In fact, they produce volatile organic compounds called phytoncides, their natural defense against disease, bacteria and parasites. We reap the rewards when we breathe in these organic compounds, which boost our natural killer (NK) cells – a type of white blood cell that helps boost immunity. 

Our bodies also need adequate Vitamin D to produce the antimicrobial proteins that kill viruses and bacteria. We produce it naturally when the sun’s ultraviolet rays penetrate our skin, initiating a chain reaction converting a form of cholesterol into Vitamin D. By spending time outside, we soak up the sunshine and produce more Vitamin D which could help lower our risk for respiratory illness.

Next week, I’ll provide you with a sensory meditation to do outside or near a window to help improve overall wellbeing.

About the Author
Kelly Bruce is a Certified Nature and Forest Therapy Guide/Trail Consultant and the founder of Natural Wanders. She leads forest bathing and nature therapy walks in the Blue Ridge and Smoky Mountains of Western North Carolina. Subscribe to her e-newsletter for more inspiration from nature and to learn about upcoming walks, workshops and retreats. Each Wednesday, she’ll provide inspiration to help you wander into wellness, naturally. In the meantime, follow along on Instagram and Facebook.

​This article was originally featured in The Drift, the official quarterly publication of the North Carolina Council of Trout Unlimited. Read the online edition here.

These are unprecedented times. 

My first inclination was to get outside and fish. Hit the trails. Escape. Life still seems relatively normal in the woods and on the water. Then one by one, my favorite forests and parks began to close and it hit me: Perhaps this is the land, the rivers and streams pleading for a break. 

In fishing, we call it “resting a pool.” Our most popular fisheries receive heavy pressure particularly during high season. As worldly circumstances evolve, spring erupts and the fish spawn, I encourage you to continue to find solace in nature, but tread softly and do so mindfully. 

Clumsily I navigate this pandemic and feel more encouraged than ever to get outside and connect with nature. However, concern for the health of our community is forcing me to approach it differently. Instead of driving across town or a couple hours away, I’m getting my nature fix in my own backyard.

This morning when I walked outside, I instantly noticed that the air smelled heavenly. It was the sweet, pure mountain air I remembered from childhood when my family would drive from Florida to my grandmother’s house in North Carolina for summer vacation. When we exited the highway into the village of Flat Rock, we would roll down the windows and that familiar, comforting smell would ease my travel-weary mind. It signaled to me, “You’re in the mountains now.”

These days, I relish that scent in the mountain forests, but I haven’t had the pleasure of inhaling that soothing aroma at my home which sits off a busy road in Hendersonville. Without a doubt, decreased traffic is the culprit – and what an exquisite gift it is to breathe that fresh air on the steps of my porch.

Get More Vitamin N(ature)
Feeling overwhelmed and anxious has become the norm as this pandemic unfolds. Many factors are beyond our control, but these gifts from nature are free and they can be found at home. Not only do they provide comfort and peace of mind, they improve overall wellness and help to boost our immunity. While there’s no magic pill or quick fix, Vitamin N(ature) is a very powerful resource with a variety of benefits.

During this time of self-isolation and social distancing, many are turning to technology and increasing screen time to get their news, binge-watching to pass the time, or worse, scrolling mindlessly through social media which often elevates anxiety and spreads misinformation. Put down the phone, turn off the TV and tune into nature. 

A study on “Cultivating Recovery” published by Huibrie Pieters, et al. in the February 2019 issue of the Archives of Psychiatric Nursing revealed that time in nature reduces feelings of isolation, promotes calm, and lifts patients’ mood. As we quarantine ourselves, grant yourself permission to go outside and be still. Take this time to turn inward and reconnect to yourself, to the earth.

There are two critical things we can do to strengthen our immune systems: reduce stress and get ample sleep. An abundance of scientific research indicates that being in nature helps to: 

• lower blood pressure and stress hormones
• reduce nervous system hyperactivity
• enhance immune system function
• increase self-esteem
• reduce anxiety
• improve overall mood. 

​Spending time outdoors deeply enhances wellbeing, creativity and happiness. Nature provides tremendous immune-boosting qualities like reducing anxiety and increasing sleep duration, according to a study published in the September 2015 issue of Preventive Medicine, “Sleep Insufficiency and the Natural Environment” by Diana Grigsby-Toussaint, et al.

Need more incentive to go outside? Trees and plants offer incredible healing properties. In fact, they produce volatile organic compounds called phytoncides, their natural defense against disease, bacteria and parasites. We reap the rewards when we breathe in these organic compounds, which increases our natural killer (NK) cells – a type of white blood cell that helps boost immunity, according to a 2009 study on the “Effect of Phytoncide from Trees on Human Natural Killer Cell Function” by Dr. Qing Li, et al. published in the International Journal of Immunopathology and Pharmacology.

Our bodies also need adequate Vitamin D to produce the antimicrobial proteins that kill viruses and bacteria. We produce it naturally when the sun’s ultraviolet rays penetrate our skin, initiating a chain reaction converting a form of cholesterol into Vitamin D. By spending time outside, we soak up the sunshine and produce more Vitamin D which could help lower our risk for respiratory illness.

​Your Nature Prescription
Find a quiet place outside to sit and spend 30 minutes silently noticing the natural world around you. If you have some woods or a forest near your house, wonderful! However, you can reap the rewards of nature in your own backyard, on your porch or apartment balcony. Even gazing out the window at natural surroundings or the sky has healing, immune boosting qualities. As a last resort, viewing images of nature on your television, computer, or in the form of art sends pleasing messages to your brain, helping to calm the mind and reduce stress.

Begin by making yourself comfortable in a seated position. Close your eyes and breathe deeply. Slowly scan your entire body from the crown of your head to the tips of your fingers and toes, noticing discomfort. Make any adjustments or stretch to bring relief. Try to relax tight muscles and unclench your jaw. Feel your feet rooted firmly on the ground and allow the earth to fully support you. Allow your lips to gently curl into a relaxed smile.

As we explore our many senses, allow yourself permission to tune into anything you find pleasurable. Just be with it. Acknowledge that any mechanical or man-made influences in juxtaposition to the natural world are also part of the experience. Smile and let them flow into one ear and out the other, focusing on the pleasing sensations from nature.

Pause for a couple minutes and notice how the sun and fresh air greets your skin. How does it feel? Clench your fists tightly for 10 seconds, then let go and release your grip. Relax your fingers and open your palms up, noticing the weight and humidity of the atmosphere, or perhaps a slight breeze. 

Take several rounds of deep, oxygen-rich breaths through your nose. Inhale for four seconds and exhale for four seconds. Tilt your head back and lift your nose to the sky, as if you’re a wolf or a bear catching a scent. What do you smell? Does it evoke an emotion or a memory?

Repeat that sequence of breaths, but this time, breathe through your mouth. What do you taste? As you continue to breathe deeply, consider the oxygen that the plants produce for you, and the carbon dioxide you return to them. 

Take several minutes to listen to the natural world that surrounds you, tuning in to the sounds you find pleasurable, like a radio. What’s the loudest sound? Spend a few minutes listening into the distance. What is the faintest sound?

Imagine your eyes are blossoms, getting ready to open for the first time. Now slowly open your eyes and observe the natural elements that surround you. See the world as if you’ve never seen it before. Spend a few moments gazing all around. What stands out?