Why Stepping Outside Is the Best Step Forward
DR. CHRISTOPHER S. CULVERI am so grateful for the warmer weather! I’ll be vulnerable and share that dark, dreary, cold weather definitely impacts my mood and mindset. That’s why I spent a lot of the winter sharing resources around mindset, affirmations, and gratitude. While others may have benefited from those resources, they were also a constant reminder for me to apply the same tools to my own life. I am grateful for the sunshine, warm weather, and the ability to get outside and move our bodies.
The change of seasons often brings with it a renewed sense of hope and energy. There’s something about stepping outside and feeling the warmth on your skin, hearing the birds chirping, and seeing new life spring up all around you. It’s a reminder that no matter how long and cold the winter may seem, there’s always the promise of brighter days ahead. Just like the seasons, our lives have their own ebbs and flows. When we embrace the natural rhythm of life, we can find comfort in knowing that tough times are temporary, and joy is always within reach.
Research supports the idea that spending time outside can significantly boost our mental health. A study published in Frontiers in Psychology found that spending just 20 minutes in a natural setting can reduce stress hormone levels (Hunter et al., 2019). Additionally, exposure to natural light is associated with improved mood and cognitive function (Berman et al., 2012).
I remember working and burning the candle at both ends. I thought that putting in more hours would help me and help the organization. However, those false narratives significantly impacted my well-being. I had to make a shift. Over time, I realized the power of movement—walking, riding my bike, or simply being outside. Research supports this: walking for just 20 minutes at any pace can help reduce anxiety, tension, and even headaches (Harding, 2019).
Many of us live and work in fast-paced environments that constantly demand our attention. When we reach our breaking points, where do we turn? For me, it wasn’t always a healthy outlet. I had to intentionally shift my mindset to prioritize healthy responses to life’s demands. Hardships are inevitable, but how we handle them makes all the difference. We may not control every event in our lives, but we can control our perceptions, which allows us to navigate outcomes with a healthier mindset. Life is happening for us, not to us.
When I think about the benefits of being outdoors, I also think about our students and team members. They need fresh air and movement, especially during testing seasons. As a high school English teacher, I often took my students outside for visualization, writing, and collaborative activities. It was powerful to see how much joy and engagement they found in simply being outdoors. Students would ask me daily, “Culver, are we going outside today?” Something as simple as outdoor time—often overlooked during the school day—had a profound impact on them physically, mentally, and emotionally.
I understand the pressures of robust curriculum maps, assessments, and data analysis. I’ve been there. But I challenge us to consider what would happen if we prioritized a 20-minute walk outside. Would engagement increase? Would behavior improve? Could achievement rise? I believe so. Our students live in a tech-driven, social media-centered world that doesn’t always encourage them to get outside or step out of their comfort zones. We need to create those experiences for them, especially since anxiety is the number one mental health disorder worldwide (World Health Organization, 2024).
An idea to try: After spending time outside, ask students (or staff) to share “Three good things right now are…” and model vulnerability by sharing your own. This practice not only cultivates gratitude but also builds connection. It’s not just students who benefit—our staff and team members need this, too. Consider the constant demands placed on educators, school leaders, and professionals across all industries. A simple break outside could be a powerful tool for mental health and well-being.
5 Strategies to Get Outside
Start with a Walk: Take 20 minutes to walk around your campus, neighborhood, or workplace. Bring a colleague or a friend, or listen to a podcast that fills your cup.
Outdoor Learning: If you’re an educator, bring your class outside for a lesson, discussion, or creative activity. Fresh air often sparks fresh ideas.
Mindful Moments: Incorporate short, guided mindfulness activities outdoors. Breathing in fresh air can be grounding.
Walking Meetings: Instead of sitting in a conference room, take meetings on the go. Walking side-by-side can lead to more open and innovative conversations.
Set an Outdoor Goal: Make it a challenge to spend a set amount of time outside each week. Track it, celebrate it, and invite others to join you!
I recently read The Happiness Advantage and was reminded of the power of a smile. In an activity where one person smiles at another without any response, 80-85% of people eventually smile back. Smiling is powerful—it’s contagious. When life feels heavy, smile at yourself in the mirror, at a colleague, or at your class. A smile is as infectious as kindness.
At the end of the day, kindness is the golden rule. No matter your role, position, or status—kindness matters. Assume positive intent, offer grace, and treat others how you want to be treated.
As we move into the last stretch of the school year and work year before summer, let’s get outside, move our bodies, smile, and practice kindness. I am rooting for you and grateful for you!
References
Berman, M. G., Jonides, J., & Kaplan, S. (2012). The cognitive benefits of interacting with nature.
Psychological Science, 19(12), 1207-1212.
Harding, K. (2019). The Stress Solution: 4 Steps to a Calmer, Happier, Healthier You. Penguin Life.
Hunter, M. R., Gillespie, B. W., & Chen, S. Y.-P. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology, 10, 722.
World Health Organization. (2024). Mental health: Anxiety disorders. Retrieved from https://www.who.int