Why Nature is a Powerful Stress Reliever

Science backs up what we instinctively know: time in nature has profound benefits for mental health. Studies have shown that spending time outdoors lowers cortisol levels, reduces symptoms of anxiety and depression, and even improves cognitive function. But beyond the studies, the truth is simple—being in nature just feels good.

Unlike the overstimulating environments we often find ourselves in, nature has a way of grounding us. The rhythmic crashing of ocean waves, the rustling of leaves in the breeze, the warmth of the sun on our skin—these natural elements work together to calm the nervous system. Our breathing slows, our thoughts become clearer, and our bodies release tension we didn’t even realize we were holding.

Outdoor Activities for Every Fitness Level

The beauty of using nature to combat stress is that it doesn’t require a specific fitness level or skill set. Whether you prefer gentle movement or a challenge that gets your heart rate up, there’s an outdoor activity that can help you reconnect with yourself and reset your stress levels.

For Those Who Want Gentle Movement:

• Walking in a Park or Forest – A slow, mindful walk in nature can be just as effective for stress relief as an intense workout. Leave the phone in your pocket and focus on the sounds, smells, and sights around you.
• Gardening – Digging in the dirt has been shown to reduce cortisol and boost serotonin levels. Plus, it provides a tangible reminder that growth takes time.
• Birdwatching or Nature Observation – Slowing down and watching birds, trees, or even clouds can shift the mind from stress mode to a place of wonder and stillness.

For Those Who Want Moderate Activity:

• Hiking – Whether it’s a short local trail or a weekend adventure, hiking combines movement with the soothing effects of nature. The uphill climbs challenge the body while the surrounding beauty nourishes the soul.
• Cycling on a Scenic Path – Riding a bike through a park or along a waterfront path allows you to engage in movement while feeling the fresh air on your skin.
• Paddleboarding or Kayaking – There’s something deeply calming about being on the water, gently paddling while surrounded by open space.

For Those Who Want a High-Intensity Reset:

• Trail Running – Running on trails, rather than pavement, offers both a physical and mental challenge. The uneven terrain forces you to be present and engaged, making it an excellent mindfulness practice.
• Rock Climbing – If you want a workout that also engages your problem-solving skills, climbing outdoors is a perfect way to challenge yourself while being fully immersed in nature.
• Outdoor Workouts – Bring your workout outside by doing bodyweight exercises in a park, taking a yoga class on the beach, or training with a resistance band in your backyard.

Reconnecting with Creation

Beyond the physical and mental benefits, there’s a deeper reason why spending time outdoors is so restorative—it reminds us of our place in creation. We weren’t designed to live indoors, under artificial light, disconnected from the rhythms of the earth. When we step outside, we realign with something greater than ourselves.

Nature invites us to slow down, to breathe deeply, to let go of the burdens we’ve been carrying. It reminds us that just as the seasons change, our stress and struggles are temporary. There is renewal ahead.

Making Time for Nature

Incorporating outdoor time into your routine doesn’t have to be complicated. Even if you start with just five minutes a day—drinking your morning coffee on the porch, stepping outside for fresh air between meetings, or watching the sunset in the evening—those small moments add up.

So the next time stress starts to weigh you down, resist the urge to reach for your phone or push through another task. Instead, step outside. Take a breath. Let nature do what it does best—restore, heal, and remind you of what truly matters.

We’ve all heard the standard advice: “Drink more water.” But if it were that simple, everyone would be walking around fully hydrated. The truth is, staying hydrated isn’t just about forcing yourself to drink plain water all day—it’s about finding ways to make hydration a seamless and enjoyable part of your lifestyle.

And here’s something you might not have considered: dehydration and stress are directly connected. When your body lacks proper hydration, your cortisol levels (your body’s primary stress hormone) can rise, making you feel more anxious, fatigued, and even foggy-headed. Proper hydration supports adrenal function, regulates mood and helps prevent the physical effects of stress from taking a toll on your body.

When you’re dehydrated, your body perceives it as a state of stress, triggering the sympathetic nervous system (your fight-or-flight response). This can lead to increased heart rate, higher blood pressure, and a sense of mental fatigue. On the flip side, staying hydrated helps regulate blood flow, maintain electrolyte balance, and keep your nervous system calm. This means less tension, more mental clarity, and a greater ability to handle daily stressors without feeling overwhelmed.

So, let’s talk about how you can stay hydrated in a way that works for you.

1. Infuse Your Water for Flavor & Function

Plain water can get boring, but adding natural flavors can make all the difference. Try these combinations not just for taste, but also for their functional benefits:

• Lemon + Ginger + Mint – A refreshing detoxifier that supports digestion and reduces inflammation.
• Cucumber + Basil + Lime – A cooling blend that helps combat bloating and promotes hydration at the cellular level.
• Berries + Rosemary – Packed with antioxidants and polyphenols to help fight oxidative stress.
• Coconut Water + Pineapple + Turmeric – A natural electrolyte powerhouse that supports adrenal health and stress recovery.

2. Eat Your Water

Hydration isn’t just about what you drink—it’s also about what you eat. Certain foods have high water content and can keep you hydrated throughout the day. Some of the best hydrating foods include:

• Cucumbers (96% water) – Great in salads, smoothies, or just as a crunchy snack.
• Watermelon (92% water) – Naturally rich in electrolytes and perfect for stress recovery.
• Oranges (86% water) – Packed with vitamin C to support adrenal health and hydration.
• Zucchini (94% water) – Easy to add to soups, sautés, and even baked goods.

3. Leverage Hydration Apps & Smart Water Bottles

If you’re someone who simply forgets to drink water, technology can help. Hydration-tracking apps like WaterMinder, Hydro Coach, or MyWater send reminders to keep you accountable. If you want to take it a step further, smart water bottles (like HidrateSpark or LARQ) track your intake and even glow to remind you when it’s time for another sip.

4. Time Your Hydration Strategically

Chugging water all at once isn’t the most effective way to hydrate. Instead, use these timing strategies:

• Morning: Start your day with 16 oz of water before coffee to flush toxins and wake up your metabolism.
• Pre-Meal: Drinking a glass of water 30 minutes before meals aids digestion and prevents overeating.
• Afternoon Slump: Instead of reaching for caffeine, drink a glass of electrolyte-infused water to prevent fatigue.
• Before Bed: Sip lightly in the evening to stay hydrated without disrupting sleep.

5. Upgrade Your Water with Electrolytes & Minerals

If you’re drinking a lot of water but still feeling sluggish, you might be flushing out essential minerals. Consider adding natural electrolyte sources like:

• Celtic sea salt or Himalayan salt – Provides trace minerals and supports adrenal function.
• Coconut water – A natural alternative to sugary sports drinks.
• Chia seeds – When soaked in water, they form a hydrating gel that slows absorption and keeps you fuller longer.

6. Make Hydration a Ritual, Not a Chore

Instead of viewing hydration as just another task on your to-do list, turn it into something you look forward to. Try:

• Sipping from a beautiful glass or bottle you love – A simple change, but it makes a difference.
• Pairing hydration with mindfulness – Take a deep breath and express gratitude with each sip.
• Hydrating with a friend – Accountability makes it easier to stay consistent.

I was speaking with a client the other day who was struggling to get her water in. She was drinking out of plastic water bottles. I encouraged her to find a reusable metal or glass water bottle to avoid plastic but also to hopefully make the water taste better. She shared with me her surprise that switching to a metal water bottle made her water taste so much better! She now has no trouble getting her water in. This small change not only made drinking water more enjoyable for her but also helped reduce the mental stress of constantly struggling to meet her hydration goals.

The Bottom Line

Hydration isn’t just about drinking more water—it’s about making hydration a natural and enjoyable part of your lifestyle. And remember, chronic dehydration can keep you stuck in a stress cycle, while proper hydration can help you feel more balanced, clear-headed, and resilient. By being intentional about hydration, you can support your body’s ability to handle stress, improve focus, and boost overall well-being.

So, which of these hydration hacks are you going to try first? Let me know in the comments!

The Impact of Constant Connectivity on Stress Levels

Our brains were never designed to process the sheer volume of information we consume daily. The endless scrolling, responding, and engaging with digital content keeps us in a low-grade state of stress—often without us even realizing it. Here’s how:

• Cortisol Overload: Every time you check your phone, your brain experiences a small surge of dopamine, creating a cycle of dependency. However, the frequent interruptions also trigger stress responses, keeping your cortisol levels elevated and making it harder to truly unwind.
• Sleep Disruptions: Blue light exposure from screens can suppress melatonin production, disrupting your circadian rhythm and making it difficult to fall and stay asleep.
• Mental Overload: The constant influx of information keeps your brain in a perpetual state of busyness, reducing your ability to focus, problem-solve, or even enjoy quiet moments.
• Diminished Real-Life Connection: The more we engage online, the less present we are in our real-life relationships, leading to increased loneliness and a sense of disconnection.

The Power of a Digital Detox

A digital detox isn’t about completely abandoning technology; it’s about creating healthier boundaries so that you control your devices instead of them controlling you. Taking intentional breaks from screens can help you reset your nervous system, lower stress levels, and regain mental clarity.

Here are a few ways to incorporate a digital detox into your life:

1. Start with Small Breaks

A full detox can feel overwhelming, so start with manageable steps. Try a 30-minute screen-free window in the morning before checking emails or social media. Use this time to stretch, read, pray, or enjoy your coffee without digital distractions.

2. Create a Tech-Free Wind-Down Routine

At least an hour before bed, put your phone on “Do Not Disturb,” dim the lights, and engage in calming activities like reading, journaling, or light stretching. This signals your body that it’s time to transition into rest mode.

3. Set Boundaries with Work and Social Media

If you’re constantly responding to emails or scrolling through Instagram, your brain never fully disengages. Try time blocking your workday and scheduling set social media breaks rather than checking throughout the day. Consider taking one full day each week (or at least an afternoon) to unplug entirely.

4. Reclaim Your Mornings and Evenings

Instead of waking up and immediately grabbing your phone, take 10 minutes to set intentions for the day, express gratitude, or get outside for some fresh air. Similarly, at night, replace mindless scrolling with reflection or prayer to cultivate peace before sleep.

5. Engage in Offline Activities

Rediscover hobbies that don’t involve screens—gardening, hiking, playing an instrument, or cooking a new recipe. These activities not only reduce screen time but also help you engage more fully in the present moment.

6. Create a Tech-Free Zone at Home

Designate certain areas of your home as screen-free spaces, like the dining table or bedroom, to encourage deeper connections and more meaningful conversations with loved ones.

The Results: A More Balanced, Present, and Peaceful You

Unplugging—even in small increments—can help you regain control over your stress levels, improve your focus, and cultivate a greater sense of peace. When you take the time to step away from screens, you create space for mental clarity, physical relaxation, and spiritual renewal.

This week, I challenge you to try one or two of these digital detox strategies. Notice how your body and mind respond. You may be surprised by how much lighter, calmer, and more present you feel.

Ready to take the next step in reclaiming your health and peace from the inside out?

 Watch my program overview video to see how my coaching approach helps busy, stressed-out professionals reset their nervous systems, restore balance, and thrive again—mind, body, and soul.

Then, if it feels like the right next step for you, apply for my 1:1 coaching program today. I’d be honored to walk with you on your healing journey.

I didn’t know how to do this for years. I always said yes when work called. I went out of my way to volunteer for the challenging weekend work or late shifts. I did what it took to set myself apart and get that next promotion.

And, at a cost. After years and years of this, my health suffered, my family suffered. 

It wasn’t until I went to work for a boss that actually prioritized people and family first that I learned to do this myself. 

I had to learn to work 8 hours – ok, maybe 9 – and go home. I had to learn that my inbox would never be empty no matter how long I stayed. I had to learn to take time for annual doctor visits. I had to learn to put my kids and family before work. I had to learn to take one day off a month to prioritize my mental health.

And when I became the boss, I made sure my people knew I meant it when I said, “Take care of yourself and take care of your family first.” 

Not setting boundaries and having my priorities backwards was a major source of my chronic stress. 

Learning to say ‘no’ was a game-changer when it came to reducing and managing workplace stress. 

Here are 6 ways you can learn to set healthy boundaries at work:

1. Cultivate Self-Awareness and Self-Acceptance: Much of my stress stemmed from the belief that I had to prove myself worthy of acceptance and love. And that meant my identity was tied up in my job performance, so I was driven to succeed at all costs. It took 15 years and a pandemic for me to start to untangle this belief and realize how false and harmful it really was. I had to develop the awareness and acceptance of myself and come to know that who I am and what my value is in this world is not tied to my job or job performance.
   • Why It Helps: Developing self-awareness allows you to recognize and challenge any harmful beliefs or thought patterns that tie your value to your work performance. Self-acceptance helps you embrace your inherent worthiness, regardless of external validation.
   • How to Implement:
     • Reflect Regularly: Take time to reflect on your beliefs about self-worth and where they stem from. Are they based on societal expectations, upbringing, or personal experiences?
     • Challenge Negative Thoughts: Whenever you catch yourself equating your value with work performance, challenge those thoughts. Remind yourself of your intrinsic worth as a human being and child of God separate from your job title or accomplishments.
     • Practice Self-Compassion: Treat yourself with kindness and understanding, especially during times of stress or failure. Offer yourself the same empathy and support you would offer a friend facing similar struggles.
2. Define Your Limits: I believed I could handle anything and without help. I was a strong, independent woman, right? Limits did not exist, and I eventually pushed myself past the breaking point. Again, it took a pandemic to help me realize I could be a strong woman and have healthy boundaries, not only for me but my family as well. I began to draw hard lines around what I was willing and not willing to do and commit to.
   • Why It Helps: Knowing your own limits allows you to set boundaries that prevent overcommitment and burnout. When you’re clear about what you can and cannot handle, it’s easier to communicate these limits to others.
   • How to Implement:
     • Self-Assessment: Take time to reflect on your workload, responsibilities, and personal needs. Identify areas where you feel overwhelmed or stretched too thin.
     • Set Clear Goals: Establish specific, achievable goals for what you want to accomplish each day and week. This helps you recognize when you’re taking on too much.
     • Document Your Limits: Write down your limits regarding work hours, types of tasks, and the amount of work you can manage comfortably.
3. Communicate Assertively: I once had a manager look at me and say, “I don’t know why you need to go to your son’s 2 yr old check up.” What? Well, one because I wanted to go and two, my husband was flying so I was the one who had to take him. So, I told her it was because I needed to do it. No other explanation necessary. And, sometimes, reducing work stress begins at home. After years of “what’s for dinner?” because I didn’t have the bandwidth to meal plan or meal prep, I eventually told my husband that I needed him to handle dinner on the nights he was home. That in and of itself alleviated a lot of stress at work (I could focus on getting my work done instead of trying to figure out dinner, too) and at home (we stopped eating out or getting take out nearly as much as we had been.)
   • Why It Helps: Clear and assertive communication is key to setting boundaries. It ensures that your colleagues and managers understand your limits and respect your needs.
   • How to Implement:
     • Be Direct: Use “I” statements to express your needs clearly. For example, “I need to leave by 6 PM to attend to my family responsibilities.”
     • Stay Professional: Keep your tone polite and professional, even when asserting boundaries. This helps maintain positive relationships while ensuring your needs are met.
     • Regular Check-ins: Schedule regular meetings with your manager to discuss your workload and any adjustments needed to maintain your boundaries.
4. Learn to Say No: This was so hard to learn. I wanted to take on every new thing because I believed it would set me apart and help me stand out to get that next promotion. By not saying no and trying to do everything for everyone, I wound up burnt out and depressed. When I finally started saying no, it gave me an unexpected freedom to live my life on my terms.
   • Why It Helps: Saying no is a crucial part of setting boundaries. It prevents you from overcommitting and ensures you have time to focus on your most important tasks and personal well-being.
   • How to Implement:
     • Evaluate Requests: Before agreeing to a new task or project, consider whether it aligns with your priorities (work, family, self-care) and current workload.
     • Polite Refusal: Practice saying no in a polite but firm manner. For instance, “I appreciate the opportunity, but I cannot take on additional work right now” or “I can do that, and I can get it to you by Wednesday. Does that work for you?”
     • Offer Alternatives: When possible, suggest an alternative solution, such as delegating the task to someone else or rescheduling it for a later time.
5. Establish Work-Life Separation: On the whole, this was not something I struggled with since I worked a job where I couldn’t access my work email or anything else work related from home. However, I had a very hard time stopping work when I needed to and would often work long hours well beyond what my mind and body could handle. I would also tend to push through and “get it done” when my body was telling me I needed a break. Once I put a boundary in place for my schedule and stuck to it, I suddenly felt like I could breathe again.
   • Why It Helps: Creating a clear separation between work and personal life helps prevent burnout and ensures you have time to recharge and focus on other important aspects of your life.
   • How to Implement:
     • Set Work Hours: Define your work hours and stick to them. Avoid checking emails or working outside of these hours whenever possible.
     • Create a Workspace: Designate a specific area for work, especially if you’re working from home. This helps create a physical boundary between work and personal life.
     • Take Breaks: Schedule regular breaks throughout your workday to step away from your workspace, stretch, and recharge.
6. Seek Support and Build Alliances: I was blessed to have 2-3 people at work who were excellent mentors. I could go to them with whatever stress or problem I was facing, and they would listen to and guide me. That alone helped me keep my sanity during the work day. And, they were often dealing with their own stresses, so we could support each other and offer each other guidance. I would go to them for sanity checks to get another perspective, which was immensely helpful. I will never forget when one of them told me to go home because work would always be there. It was kind of a revelation to me at the time.
   • Why It Helps: Having a support system at work can reinforce your boundaries and provide you with the encouragement and resources you need to maintain them.
   • How to Implement:
     • Find Allies: Connect with colleagues who respect and support your boundaries. Share your experiences and strategies for maintaining healthy boundaries.
     • Mentorship: Seek out a mentor who can offer advice and support in setting and enforcing boundaries.
     • Professional Help: If you’re struggling to set or maintain boundaries, consider seeking help from a coach or therapist who specializes in workplace stress and boundary-setting.

Learning to set healthy boundaries at work is a vital skill for reducing stress and protecting your mental health. By knowing your value, defining your limits, communicating assertively, learning to say no, establishing work-life separation, and seeking support, you can create a more balanced and fulfilling work environment.

Try implementing just one of these techniques to help take control of your work-life balance and prioritize your well-being. Once you are well-practiced and established in that technique, try adding a new one.

Comment below and let me know how you manage workplace stress.