Finding calm in chaos: the power of nature-based rituals

How small outdoor habits can have a great impact on your life

At times of political upheaval, ecological crises and shifting social and cultural landscapes, it’s easy to feel unmoored and anxious. I don’t think I’m alone in craving a sense of calm amid volatility, optimism amid impending doom and deeper meaning beyond the 24-hour news cycle. The cycles of nature – the rising and setting of the sun, the changing of the seasons, the constancy of the earth beneath us – provides that stability. By establishing nature-based rituals, we can tap into a larger rhythm of life beyond the immediate challenges and stressors. Not to escape from situations that need our attention, but to build the strength necessary to handle them.

The term ‘ritual’ may conjure up images of voodoo magic or religious practices, but that’s not what I’m getting at. Rituals are simply small, intentional acts that help us connect deeply with the natural world around us and tap into a larger rhythm of life. By grounding ourselves in mindful routines, we invite a sense of peace, presence, and connection that can help us navigate turbulent times.

You don’t have to venture out in the wilderness to create rituals in nature – building on the ethos of friluftsliv, or open-air life, the whole idea is to make it a habit in your everyday life. Personally, I go for a two-mile walk on a trail near my house almost every day, either on my lunch break or after work. At this point, I know every rock, tree and root along the way and observing the seasonal changes of the landscape connects me to a much different calendar than the humanmade kind. The familiarity of the trail, along with the fresh air and movement, always makes me feel grounded and safe – regardless of what’s going on in my personal life and in the world. At times, it’s no overstatement to say that this everyday ritual is what keeps me sane.

The science-backed benefits of nature-based rituals

Rituals have been shown to boost feelings of happiness and mental well-being, decrease stress, and provide comfort at times of loss and grief. They offer a kind of “psychological anchor,” giving us something familiar and dependable in an unpredictable world. Michael Norton, a Harvard professor who has researched rituals for many years, even compares rituals with a Swiss Army knife – they produce the emotional or psychological response that we need the most at the time, something he calls “the ritual effect.”

Studies from Harvard University and other institutions have shown that rituals can help reduce anxiety by creating a sense of control and structure. Outdoors, rituals become even more powerful. Time in nature reduces cortisol (the body’s stress hormone), lowers blood pressure, and can even boost the immune system. Even simple actions like watching the sunrise every morning, taking a weekly walk in the woods, or just pausing to take in a beautiful view can create moments of peace that ripple into the rest of our lives. These rituals remind us that while we can’t control everything, we can choose how we spend our time and connect with our surroundings.

Involving children in nature-based rituals

Rituals are not just for adults. They can also be a wonderful way to align children with the cycles of Mother Nature and cultivating a connection to the environment from an early age. Children thrive on routines, and rituals can help them feel safe and secure, which is especially important in uncertain times.

There are any number of ways to create rituals with children outside. For example, explore your neighborhood trees and see if there is one that speaks to your child especially. Then make a habit of visiting regularly. Maybe your child will want to give it a hug, tell it a story or climb it. (When my girls were little, they both had a “comfort tree” that they would turn to at times of distress and it was a beautiful example of how intuitively children and nature bond, when given a chance.) Another thing you could try is to build a fairy house together, do a weekly nature walk or get into the habit of saying goodnight to nature every night. Something as simple as looking up at the night sky before bedtime is a calming ritual that can instill a feeling of gratitude and comfort.

Nature as our shared anchor

Nature-based rituals can serve as a reminder that while we may not control the broader world, we are always part of it. By integrating simple nature rituals into your life, you create a sanctuary of stability and peace that you can return to anytime you need it. Whether you’re finding calm on a morning walk, sharing a bedtime ritual with a child, or simply pausing to watch the sunset, these practices offer a powerful way to reconnect with ourselves and with the earth.

Now, over to you – what are some of your favorite nature-based rituals? Hit ‘reply’ if you’d like to share your tips with me and the rest of the Open-Air Life community!

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One thing to contemplate

“When the world seems too much, turn to nature. In the whisper of trees, the flow of water, and the vastness of sky, you’ll find a quiet strength to keep going.”

Two things to read

1. Creating a stronger family culture through “friluftsliv”. Routine outdoor time isn’t just beneficial to our physical and mental health, it’s also a boon to our relationships.

2. 10 great ways to opt outside during the holidays. Tired of being stressed out every holiday season? There is another way, and it involves the great outdoors.

Three outdoor rituals to try

1. Weekly nature journaling: Take a small notebook with you on a walk each week, and jot down observations about the natural world. You might notice how the seasons are changing, or how different plants and animals interact. Nature journaling can deepen your connection to your surroundings and offer a moment of calm reflection. This post has some great tips on how to get started.

2. Gratitude walks: Set aside 10-15 minutes each day for a slow, mindful walk, ideally in a green space if you have one nearby. As you walk, take time to notice details around you—the texture of a tree’s bark, the shape of the leaves, the sound of birds. Reflect on one thing in nature you feel grateful for. This simple act of gratitude can elevate your mood and bring a new perspective.

3. End-of-day reflection: Find a quiet spot outdoors or near a window with a view of the sky and take five minutes at the end of each day to reflect. Close your eyes, breathe deeply, and let the natural world be your witness as you let go of the day’s stress.

See you outside!
Linda

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Before you go...

• I have a curated selection of some of my favorite children's outerwear at Outdoor School Shop. When you shop through the link, I earn a small commission at no extra cost to you. Check out the Rain or Shine Mamma shop at ODSS here.

• I've published two books: There's No Such Thing as Bad Weather and The Open-Air Life. If you enjoyed them, you can help others find them by leaving an Amazon review here and here respectively.

• I often get interviewed about outdoor play and nature connection at various podcasts. You can find all the episodes I've participated in here.

• Do you have a book club or head up a nature play community? I love doing virtual author visits! Just hit reply to this message to connect.

• I do virtual speaking events for corporations, non-profits and online summits. You can read more about that here.

• Do YOU have something going on in the nature connection space that you think this community should hear about? If so, hit 'reply' and let me know what you're up to - I'd be happy to share!

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