Outdoor Therapy – My chosen methods for Self-care and Self-healing

by daow | Mar 27, 2024 | Journal, Outdoor Therapy

How Mountain Sports Combat Stress

In today’s fast-paced world, stress has become a common companion for many of us. Finding effective ways to manage and reduce stress is crucial for maintaining our mental and physical well-being. One powerful method I’ve discovered is outdoor therapy. What I meant by this term is basically, my mountain sport activities that I personally have been enjoying over the past few years. As someone who is in the mid 40s, the changes that are taking place within my mind and my body are inevitable. However, through these sport activities, I felt like I have discovered something effective for me and I am excited to share them with you.

Before diving into my personal experiences, I’d like to briefly explain what outdoor therapy entails. According to research (yes, I googled it!), this term refers to therapeutic activities that take place beyond the confines of traditional indoor spaces. Historically, it has been called nature therapy or ecotherapy. The essence of this practice is about reconnecting with the earth and our natural surroundings, allowing nature to heal both the mind and body.

Now that you have a basic understanding, let me clarify that I’m not suggesting you check into a clinic or seek an outdoor therapist. My goal is simply to share my experiences. I genuinely believe that we can all benefit from spending more time in nature in one way or another. The activities I’m suggesting here are based on my own journey, though they’re supported by research and studies. However, I must emphasize that I’m not a doctor or licensed therapist, so please consult a healthcare professional for any serious medical concerns. That said, I encourage you to try these activities and see what resonates with you.

For those who’ve been following my posts, you’ll know that I’m a single parent living in Switzerland, with my family far away on another continent. Running a small online business while juggling the challenges of parenthood left me feeling overwhelmed, lonely, and isolated at times. At 41, anxiety began to take a toll on me, and I knew it was time for some significant changes.

One of the best decisions I made was signing up for indoor rock climbing. That single step opened the door to new experiences, friendships, and an entirely different lifestyle. It was transformative in ways I hadn’t expected.

So, to all the women out there who feel like they’ve tried everything and nothing seems to stick, let me introduce you to the wonders of mountain sports. I’m sure I don’t need to tell you that exercise is good for your physical health, but when you combine it with time spent in nature, you’ll quickly realize the double benefits—both for your body and your mind.

The Benefits of Outdoor Therapy

Outdoor therapy, also known as nature therapy or ecotherapy, involves engaging in outdoor activities to improve mental health. Research has shown that spending time in nature can reduce anxiety, depression, and stress. Here are some key benefits:

Improved Mood: Natural environments can enhance mood and reduce negative emotions.
Physical Fitness: Engaging in physical activities in nature promotes overall health and fitness.
Mental Clarity: Outdoor activities help clear the mind, improve focus, and boost creativity.
Social Connection: Group activities in nature can foster social bonds and provide a sense of community.

Specific Benefits for Women in Their 40s and Perimenopause

Women in their 40s and those experiencing perimenopause face unique physical and emotional challenges, including hormonal fluctuations, increased stress, and changes in physical health. Mountain sports can offer targeted benefits:

Hormonal Balance: Regular physical activity helps regulate hormones, which can alleviate some symptoms of perimenopause such as mood swings and hot flashes.
Bone Health: Weight-bearing activities like hiking, climbing, and skiing strengthen bones, which is crucial as women in this age group are at higher risk for osteoporosis.
Muscle Strength and Flexibility: These sports build muscle strength and flexibility, counteracting the natural decline in muscle mass and joint health that can occur with age.
Mental Resilience: The challenges and achievements in mountain sports enhance mental resilience, helping to combat anxiety and depression commonly associated with hormonal changes.

Hiking: Walking Towards Tranquility

Hiking is one of the most accessible mountain sports and offers numerous stress-relief benefits:

Connection with Nature: Walking through forests, along trails, and up mountains immerses you in nature, providing a peaceful and calming environment.
Physical Exercise: The physical exertion of hiking releases endorphins, which are natural stress relievers.
Mindfulness Practice: The rhythmic nature of hiking can be meditative, allowing you to focus on the present moment and forget about daily worries.

Rock Climbing: Conquering Challenges

Rock climbing is a thrilling sport that combines physical strength with mental focus, making it a powerful stress-relief activity:

Focus and Concentration: Climbing requires intense focus and problem-solving skills, which can distract from stress and anxiety.
Sense of Achievement: Successfully completing a climb provides a strong sense of accomplishment and boosts self-esteem.
Community Support: Climbing often involves teamwork and support from fellow climbers, fostering a sense of camaraderie and mutual encouragement.

High Alpine Mountaineering: Reaching New Heights

High alpine mountaineering takes outdoor therapy to the next level by combining the elements of hiking and climbing in challenging environments:

Adrenaline and Endurance: The physical and mental demands of mountaineering push your limits, releasing adrenaline and enhancing endurance.
Immersion in Majestic Landscapes: The breathtaking beauty of high-altitude environments provides a profound sense of awe and inspiration.
Mind-Body Connection: Mountaineering requires a harmonious balance between physical prowess and mental resilience, promoting overall well-being.

Ski Touring: Gliding Through Serenity

Ski touring combines the thrill of skiing with the tranquility of exploring snow-covered landscapes:

Cardiovascular Health: Ski touring is an excellent cardiovascular workout that improves heart health and stamina.
Full-Body Workout: This activity engages multiple muscle groups, enhancing overall strength and endurance.
Peaceful Scenery: Ski touring takes you through pristine winter landscapes, offering a serene and calming experience that soothes the mind.

Snowshoeing: Exploring Winter Wonderlands

Snowshoeing is a wonderful way to enjoy the winter outdoors while getting a great workout:

Low-Impact Exercise: Snowshoeing is a low-impact activity that is easy on the joints, making it ideal for all fitness levels.
Improved Balance and Coordination: Walking on snow requires balance and coordination, which can improve overall stability.
Connection with Nature: Snowshoeing allows for quiet exploration of winter landscapes, providing a peaceful escape from everyday stress.

Ice Climbing: Conquering Frozen Challenges

Ice climbing offers a unique and exhilarating way to engage with the winter environment:

Strength and Endurance: Ice climbing builds significant upper body and core strength, as well as endurance.
Mental Focus: The technical nature of ice climbing demands intense concentration and mental fortitude.
Sense of Achievement: Successfully climbing an ice route provides a powerful sense of accomplishment and boosts confidence.

Personally, these mountain sports have become more than just hobbie or tools for managing stress, but also essential part of my personal growth. Each activity offers unique benefits and challenges, helping me stay grounded, focused, and connected to both nature and myself. Whether I’m hiking a serene trail, climbing a challenging route, summiting a majestic peak, or gliding through snowy landscapes, I find peace, clarity, and a renewed sense of purpose.

Outdoor therapy through mountain sports is a powerful way to combat stress and enhance overall well-being, especially for women in their 40s and those experiencing perimenopause. By immersing yourself in nature, challenging your body and mind, and connecting with a supportive community, you can find effective relief from the pressures of daily life and the unique challenges of this life stage. So, lace up your hiking boots, grab your climbing gear, strap on your skis, or slip into your snowshoes, and embrace the healing power of the mountains.

Have you tried outdoor therapy? What mountain sports do you enjoy for stress relief?