It’s a high-emotion, high-stress time for people across my country, no matter where they stand on current events. When the world feels overwhelming, it’s good medicine to get outside.
The Science about Stress
Spending time in nature is more than a personal comfort. It’s actually backed by science as an effective way to calm our nerves. Studies show that exposure to green spaces can lower stress, lift mood, and even help with anxiety and depression.
For example, a study in Philadelphia found that greening vacant lots led to a 41 percent decrease in nearby residents’ feelings of depression. Other research has shown that time in forests and parks reduces physiological stress, while a 2024 meta-analysis of nearly 60 studies linked green space with lower odds of depression and anxiety.
And any “outside” will do. Spend some time in your yard or go to a nearby park. Take a walk in the woods or head to the beach. Sometimes, even going to a plant nursery and walking around for a while helps me out. The key is to find the nature around you and just spend a little time in it.
Another benefit I find is that it gets me off my phone and away from the constant stream of violence and anger. While there are times when it’s important to acknowledge and understand the things going on, we simply can’t always be enshrouded in it. I’m aware that there are many countries or times where people get no escape, and I’m heartily grateful that I can seek out the peace around me.
Soothing herbs
When I can’t get outdoors, or when I want an extra layer of comfort, I turn to tea blends made with familiar herbs. Chamomile, for example, has been studied extensively for its calming properties. A 2024 review found that daily chamomile improved anxiety symptoms across several groups. Other herbs such as lemon balm, lavender, rose, and motherwort are traditional supports, with early studies suggesting motherwort may ease anxiety symptoms, especially when they come with a racing heart.
Here are two of my go-to blends:
Calming Evening Tea
1 tsp dried lemon balm
1 tsp dried chamomile
½ tsp dried lavender
Steep in hot water for 5–7 minutes. Gentle and relaxing, especially before bed.
Heart-Soothing Tea
1 tsp dried motherwort
1 tsp dried rose petals
1 tsp dried mint or lemon balm
Steep in hot water for 7–10 minutes. Comforting when emotions are heavy.
For me, the combination of fresh air, quiet moments in nature, and a warm cup of tea is grounding. These aren’t cures or quick fixes, but they’re tools I reach for when the world feels unsteady.
Sources
South, E. C., et al. (2018). Effect of greening vacant land on mental health of community-dwelling adults: A cluster randomized trial. JAMA Network Open. Link
Elsadek, M., et al. (2019). Physiological and psychological responses to nature images and sounds. Scientific Reports. Link
Lahart, I., et al. (2022). Green exercise and affective states: A systematic review. Environmental Research. Link
Zhang, Y., et al. (2024). Green space and risk of psychiatric disorders: A meta-analysis. Environmental Research. Link
Amsterdam, J. D., et al. (2017). Chamomile (Matricaria recutita) may have antidepressant activity in anxious and depressed patients. Phytomedicine. Link
Mao, J. J., et al. (2024). Chamomile for anxiety: A systematic review. Phytomedicine. Link
About the Author:
Sabrina Halvorson is a journalist and author by profession, herbalist and forager by passion. In addition to her journalism education, she is a University of Minnesota Extension Master Naturalist, the North Dakota chapter coordinator for Herbalists Without Borders, and a graduate of the Chestnut School of Herbal Medicine. Sabrina is the appointed U.S. Country Director for the World Agriculture Forum, an international council of agriculture experts, and the 2024 Farm Broadcaster of the Year from the National Association of Farm Broadcasters. Learn more about her journalism and agriculture experience at sabrinahalvorson.com.
Leave a Reply