Want to eliminate stress during your walks? This article reveals 6 expert-backed strategies for a calmer, more enjoyable stroll! #StressFreeWalk #WalkingTips #MentalHealth
Explanation in video
Hey everyone, John here! Feeling a bit frazzled lately? Like your mind is a tangled ball of yarn? You’re definitely not alone! Life can throw a lot at us, and sometimes it feels like we’re constantly juggling.
Lila: John, so many people talk about stress. It feels like a big, scary word sometimes, and I hear it a lot in asset management news too when things get volatile!
John: It can feel that way, Lila, absolutely! Stress is just our body’s way of reacting to pressure. But the good news is, we don’t have to let it run the show. There are simple, powerful things we can do to manage it. And one of my all-time favorites is something most of us can do every day: taking a walk!
Lila: Just plain walking? I do that every day to get my coffee!
John: Yep, that very same walking! But today, we’re going to explore how to supercharge those walks, turning them into even more effective stress-busters. We’ve got some fantastic, expert-approved tips to help your daily stroll become a mini-retreat for your mind. Ready to learn how to squash even more stress on your next walk?
Tune Into Your Senses: The Art of Mindful Walking
John: First up, let’s talk about really being present on your walk. It’s a technique often called “mindful walking.”
Lila: Mindful walking? What exactly does that mean, John? Is it like meditating while walking?
John: Great question, Lila! It’s very similar. Mindful walking means paying full attention to the present moment, using all your senses, instead of letting your mind race ahead with worries or replay past events. Think of it as anchoring yourself to the now.
Here’s how you can try it:
- What do you see? Don’t just glance; really notice. Observe the vibrant green of a leaf, the intricate pattern of a flower’s petals, the way sunlight dapples through the trees, or the different shapes of the clouds.
- What do you hear? Listen beyond the obvious. Can you hear birds chirping their specific songs? The gentle rustle of leaves in the breeze? The distant hum of city life? Even the rhythmic sound of your own footsteps on the pavement can be a point of focus.
- What do you smell? Our sense of smell is powerfully linked to memory and emotion! Inhale deeply. Can you detect the scent of freshly cut grass, damp earth after a rain shower, blooming jasmine, or even the aroma from a nearby bakery?
- What do you feel? Pay attention to physical sensations. Feel the warmth of the sun or the coolness of the breeze on your skin. Notice the sensation of your feet connecting with the ground with each step – the texture of the path beneath your shoes.
John: It’s like turning up the volume and clarity on the world around you, which naturally helps turn down the volume on your internal chatter and worries. You’re giving your brain a break from problem-solving and just letting it observe.
Breathe With Intention: Your Built-In Calm Button
John: Next, let’s focus on something we do thousands of times a day without a second thought: breathing! But when we breathe with intention, it can make a world of difference to our stress levels.
Lila: Intentional breathing? So, you mean actually thinking about how I’m breathing instead of just letting it happen?
John: Exactly, Lila! When we’re stressed or anxious, our breathing often becomes shallow, quick, and centred in the chest. This kind of breathing can actually signal to our nervous system that there’s danger, keeping us in that stressed state. We want to encourage deeper, slower, more diaphragmatic breaths.
Lila: Diaphragmatic breaths? What’s that?
John: Good question! Your diaphragm is a large muscle at the base of your lungs. When you breathe diaphragmatically, or from your belly, you’re taking fuller, deeper breaths. Imagine a balloon in your belly: as you inhale, the balloon fills up (your belly expands), and as you exhale, the balloon deflates (your belly contracts). Try this simple technique on your next walk:
- As you walk, inhale slowly and deeply through your nose, feeling your belly expand. You could time this with your steps, perhaps inhaling for a count of four steps.
- Then, exhale slowly and completely through your mouth (or nose, whatever feels comfortable), feeling your belly draw in. Try to make your exhale a bit longer than your inhale, say, for a count of six steps.
John: This practice of making the exhale longer than the inhale is particularly effective for calming the nervous system. It activates what’s called the parasympathetic nervous system (Lila, that’s the part of our nervous system responsible for ‘rest and digest,’ helping us relax), essentially telling your body, “Hey, everything is okay. You can relax now.”
Embrace Nature’s Calm: The Green Healer
John: Where you choose to walk can significantly impact its stress-relieving power. If you have the option, try to walk in nature as much as possible.
Lila: Why is nature so good for stress, John? I always feel better after being in a park, but I never knew why.
John: That’s a common experience, Lila! Being in green spaces – like parks, forests, along a river, or even just a quiet, tree-lined street – has been scientifically shown to lower stress hormones like cortisol. It can also reduce blood pressure and heart rate. It’s like our brains are inherently wired to find natural environments soothing and restorative. The Japanese have a wonderful term for this: Shinrin-yoku.
Lila: Shinrin-yoku? That sounds beautiful and a bit mysterious!
John: It translates to “forest bathing.” It’s not about hiking or exercise, but about simply being in nature and connecting with it through all of our senses – much like the mindful walking we just talked about! But you don’t need an entire forest to reap the benefits. Even a small patch of green, a few trees, or a view of a natural landscape can make a difference. It’s like giving your mind a mini-vacation from the concrete jungle.
Set a Gentle Intention or Affirmation: Guide Your Mind
John: This next tip is about harnessing the incredible power of your thoughts. Before you head out, or even during your walk, you can set a gentle intention or repeat a positive affirmation.
Lila: What’s the difference between an intention and an affirmation, John? They sound a bit similar.
John: They are related, but slightly different, Lila. An intention is like setting a gentle goal or purpose for your walk. It’s about what you hope to gain or experience. For example:
- “My intention for this walk is to release tension and feel more at ease.”
- “I intend to enjoy the fresh air and appreciate my surroundings.”
- “My purpose for this walk is to find a moment of peace today.”
John: An affirmation, on the other hand, is a positive statement that you repeat to yourself to reinforce a positive belief or mindset. It’s about affirming something good about yourself or your state of being. For example:
- “I am calm, peaceful, and strong.”
- “I release my worries with each step I take.”
- “I am present in this moment and grateful for it.”
John: It’s like giving your mind a positive instruction. Instead of letting worries or negative thoughts loop endlessly, you’re actively choosing to focus on something constructive and uplifting. This can gently steer your mental state towards more positivity and calm.
Practice Gratitude on the Go: Count Your Blessings
John: This is one of my personal favorites, and it’s incredibly simple yet profound: gratitude walking.
Lila: Gratitude walking? Does that mean I just think about things I’m thankful for while I walk around?
John: Precisely, Lila! It’s as straightforward as it sounds. As you walk, consciously bring to mind things, people, or experiences you’re grateful for. They don’t have to be monumental things; even small, everyday blessings count and can have a big impact.
You could think about:
- “I’m grateful for the sunshine on my face today.”
- “I’m thankful for my comfortable walking shoes.”
- “I appreciate the friend who sent me a kind message this morning.”
- “I’m grateful for my health that allows me to take this walk.”
- “I’m thankful for this quiet moment to myself.”
John: Focusing on gratitude actively shifts your brain’s focus from what might be lacking or stressful in your life to what is good and abundant. This simple shift in perspective is a powerful antidote to stress and can cultivate a more positive outlook overall. Try to notice how it makes you feel!
Ditch the Distractions: Give Your Brain a Break
John: Our final expert-approved tip might be a little challenging for some in our hyper-connected world, but it’s incredibly effective for de-stressing: leave the distractions behind, especially your phone.
Lila: No phone at all? But John, what if I want to listen to my favorite music, or an interesting podcast? I often do that when I walk.
John: And that’s perfectly fine sometimes, Lila! Music and podcasts can certainly be enjoyable. However, if the goal of your walk is specifically to de-stress and quiet your mind, constantly having auditory input means your brain isn’t getting a true break. It’s still processing information, even if it’s pleasant.
Lila: So, the idea is to just be with myself and my surroundings, without any external input?
John: Exactly! The aim is to create space for your mind to wander freely, to daydream, or to practice the other techniques we’ve discussed, like mindful observation or intentional breathing. When your phone is constantly buzzing with notifications, or you’re engrossed in a compelling story, your attention is divided, and your brain doesn’t get the chance to fully unplug and recharge.
John: If you absolutely need to have your phone with you for safety reasons, try putting it on airplane mode, or at least on ‘do not disturb,’ and keep it tucked away in a pocket or bag. Give yourself the gift of an uninterrupted walk. You might be surprised by the clarity and calm that can emerge when you simply disconnect for a little while.
John’s Thoughts
You know, for me, incorporating these simple tweaks into my walks hasn’t felt like adding another chore to my day. Instead, it’s about enhancing something I already enjoy and making it even more beneficial for my well-being. It’s a small act of kindness towards my mind and body in a busy world.
Lila’s Perspective
Lila: I really like how simple these ideas are, John! As someone who’s still learning about managing stress, it all sounds very doable. I always thought stress relief had to involve complicated routines or expensive classes. But just making a few small changes to my daily walk? That feels much more approachable and sustainable. I’m definitely going to try the gratitude walking and paying more attention to the trees and sounds on my way to work tomorrow!
This article is based on the following original source, summarized from the author’s perspective:
6 Expert-Approved Ways To Squash Even More Stress On Your
Next Walk