Stress + Movement

It usually happens when you’re overwhelmed or deeply sad:
You need air.
Your throat feels like it’s closing up and your head starts spinning.
Maybe your heart starts thumping a little harder or you simply can’t form a full thought (other than, “I need out of here.”).
So you find your way outside as fast as you can.

You make your way to grass, sky and breeze. You stand and close your eyes and breathe. And then maybe, you just keep walking, your legs and arms empowered by the same anxious energy that brought you outside to begin with. That walk seems to clarify your brain, peeling away the foggy, confused layers that make it hard to focus and make decisions. The steady rhythm of foot to pavement seems to pat out a clearer direction, and the creation of distance stabilizes your anxiety, provides a positive achievement and a sharper perspective. You’ve just engaged in a stress relief walk. And chances are, once your heart has steadied to a rapid pace that’s been controlled by your movement rather than your stress, you are feeling a bit better about….well, everything.

Movement = Rest

👣 We realign our place and engage with the world a little differently on a walk.

Researchers have known for decades that walking releases natural endorphins that benefit our moods. Those same endorphins, it turns out, stimulate relaxation and cause our bodies to naturally rest, even in their moving states. Not unlike the benefits of a deep tissue massage, our muscles begin to relax once we fall into a steady pace of walking. We “unknot” as we settle into a natural gait and our bodies loosen up, especially as we become less aware of our physicality and more aware of the world around us. Looking around at trees, buildings, and noticing the weather causes us to focus our attention outside of our immediate stressors. We realign our place and engage with the world a little differently on a walk. Blood pressure begins to lower and breath deepens. Soon your moving body finds itself in a much more relaxed state than when it was sitting still.

Eye + Movement

In recent years, therapists have discovered the monumental benefits of rapid eye movement during therapy sessions. During a therapeutic technique called EMDR, patients recall traumatic life events or fear-inducing scenarios while intentionally moving their eyes back and forth between set points. This subtle action can actually desensitize a painful memory and help the patient process its details without further psychological harm.

An outdoor walk mimics this same behavior. Thinking through anxieties and worries while allowing your eyes to float from object to object (sky to tree to path to house) allows your brain to restfully process events and lends a sense of clarity. Thoughts that once felt threatening become more quiet. A walk with a friend, to vent about your problems or even divert your attention, lend humor to your situation, or engage in back and forth dialogue further allows your eyes to look around more rapidly and helps promote your mental healing.

Walk = Health

Your walk doesn’t need to be fast. In fact, a nice slower pace can be more beneficial for people who are suffering from anxiety or depression. The discipline of steady, intentional movement can help regulate one’s heart rate and calm stress responses. So take it slow. There’s no one to compete with and no personal records to break. Let your mind, your eyes, and your body rest as you move.

So take a hike…put one foot in front of the other and experience the sense of control and profound peace that a simple walk can provide.

Verified Reliable Sources for The Content in this Article: How Walking Can Boost Your Mood and Reduce Stress via Very Well Fit & Walking, Thinking, and Optic Flow via Hike For Mental Health

Put It Into Practice

Walking for mental health is a game changer. But in order to change the game, you’ve got to get out there. Follow a few easy tips to insure your walk gets the time and space it deserves.

Get Good Shoes
You don’t have to spend a fortune but if your shoes aren’t supportive and durable enough, you’ll experience fatigue or injury and your walks will suffer. Also…more stress…

Decide On A Time
Try to hit your walk around the same time every day. Could your morning routine include a walk around the neighborhood, or at a nearby park? You may even develop a small community of other consistent morning walkers. And seeing the same people day in and day out offers a sense of safety, fellowship, and ritual that can greatly enhances your day.

Stay Aware
Listening to podcasts or audiobooks on your walk can be great. But several times a week, press pause and spend a few minutes taking in the scenery around you. You’ll notice the aroma of honeysuckle or pine, focus your ears on birds, or pay careful attention to the temperature or the wind on your skin. Sensory awareness can greatly calm your anxiety and even temper a panic attack, so practice can be very helpful.

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