Feeling frazzled, flat or like your brain is stuck in overdrive? You’re not alone – and the solution might be as simple as stepping outside.
Have you ever noticed how a simple walk along the coast can instantly shift your mood? The rhythm of waves, the smell of salt in the air, the crunch of gravel beneath your feet – it’s like hitting the reset button on your mind. And you’re not imagining it.
Nature therapy is a powerful, science-backed way to lower stress and boost mental wellbeing. And at Coastrek, it’s something we believe in wholeheartedly.
April is Stress Awareness Month, and as proud partners of Beyond Blue, we’re shining a spotlight on the incredible connection between fresh air, fitness, and mental health – and why hiking is one of the most effective (and enjoyable) ways to manage stress.
Stress is Everywhere – But So Is Nature
Modern life is fast paced, digitally driven and, at times, overwhelming. According to the Australian Bureau of Statistics, over 15% of Australians reported high or very high levels of psychological distress in the past year – that’s more than one in seven of us.
At the same time, more people are seeking meaningful ways to reconnect – with themselves, with others, and with the natural world. And that’s where nature therapy comes in.
What Is Nature Therapy - And Why Does It Work?
Nature therapy is the intentional practice of spending time in green or blue spaces to support mental and physical wellbeing. It could be a walk in the bush, pottering in the garden, or – our personal favourite – hiking along the coast.
Here’s what the science says:
- It reduces cortisol (the stress hormone): A 2022 meta-analysis published in Environmental Research found that just 20-30 minutes in nature significantly reduces cortisol, easing the body out of fight-or-flight mode.
- It boosts mood and focus: Research from Stanford University found that individuals who walked in nature experienced lower levels of rumination (those repetitive, negative thoughts) and increased activity in the brain’s emotional regulation centres.
- It improves sleep: Exposure to natural light helps regulate our circadian rhythm, leading to deeper, more restorative sleep – essential for stress recovery.
- It fosters mindfulness: Nature draws us into the present moment, helping us tune into our surroundings and quiet the mental noise.
“Nature isn’t just nice to have – it’s a necessity for optimal health,” – says psychologist Dr. Miles Richardson. “Even small daily doses of time outdoors can help people feel calmer, more grounded, and more resilient.”
Why Hiking is the Ultimate Nature Therapy
While any time in nature is beneficial, hiking brings it all together – movement, mindfulness, community and the mood-lifting power of the outdoors.
Here’s why hiking is such a epic stress-buster:
- Movement meets mindfulness: Hiking is rhythmic and low impact, releasing feel-good endorphins promoting mental clarity.
- Digital detox: When we walk in nature, we disconnect from screens and reconnect with our bodies, our minds, and our surroundings.
- Ocean benefits: At Coastrek, we hike along Australia’s stunning coastlines. Coastal environments offer unique benefits thanks to natural light, negative ions and that soothing ‘blue-space’ serenity.
- Community connection: Hiking with others creates a sense of purpose, support and belonging – all vital ingredients for stress relief.
“There’s something incredibly healing about being out on the trail with a group of women, all walking towards something bigger than ourselves,” says Coastrek founder Di Westaway OAM. It’s fitness, fundraising and friendship – all wrapped up in nature’s medicine.”
Getting Out in Nature Looks Different for Everyone
You don’t need to hike 20, 30 or 50km to feel the benefits of nature therapy (although it’s pretty magical when you do!). Research shows that even 15-20 minutes outside each day can significantly lower stress levels and improve mood.
Here are some ways to add a little nature therapy into your day:
- Signing up to Coastrek (obviously!)
- Take a short sunrise walk with your favourite playlist
- Read under a tree
- Go barefoot along the beach
- Do a little gardening or backyard pottering
- Enjoy your lunch break outdoors (this is actually company policy at Coastrek!)
- Play a weekend hike with your bestie or fur baby
Every little bit counts. Think of it as daily medicine – no prescription required.
Ready to Take a Hike for Your Mental Health?
At Coastrek, we believe the magic happens on the trail. It’s a place of movement, mindfulness, transformation and healing. It’s where we walk for ourselves – and for others. As proud supporters of Beyond Blue, we’re committed to shining a light on mental health and walking with purpose.
This Stress Awareness Month (and beyond), step outside. Breathe deeply. Move gently. Let nature do what it does best: ground you, uplift you, and remind you that peace is only a few steps away.
Join a Coastrek near you and experience the magic of hiking for your mental health.
Sources:
- Australian Bureau of Statistics. National Study of Mental Health and Wellbeing, 2020–2022.
- Hunter, M.R., Gillespie, B.W., & Chen, S.Y.P. (2019). Urban nature experiences reduce stress… Frontiers in Psychology.
- Bratman, G.N. et al. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences (PNAS).
- White, M.P. et al. (2020). Blue space and mental health: Evidence from 18 countries. Health & Place.
- Dr. Miles Richardson, Nature Connectedness Research Group, University of Derby.
