Crisp Air: Quiet Mind
A Message from Susan:
There is something about autumn that brings a certain clarity and peacefulness in the world. Today we will chat about how nature can quiet the mind and the nervous system. We will also introduce a new section, Ask the Psychiatrist, in which Dr. Khan, M.D., answers our medical questions about mental health.
This is what we have for you this week:
Crisp Air: Quiet Mind
Nature is the Original Therapist
Unplug and Get Grounded
Ask the Psychiatrist with Dr. Khan M.D.
Grab & Go Resources
Interrupt the Spiral 🌀
Step outside into the crisp air and suddenly the world remembers how to breathe for you. The wind, the trees, the gentle hum of something alive but not rushed. Nature is the original therapist. There’s a reason your brain lights up when you’re near green spaces as the nervous system reads natural cues as safety signals. The rustle of leaves, the rhythm of waves, or the warmth of sunlight all whisper the same message that you can relax now. In a world where we are glued to our phones, nature hums an invitation to come back to our senses, literally.
When you immerse yourself in nature, your stress hormones change. Cortisol drops, heart rate slows, and your body slips out of survival mode because evolution coded tranquility into the sound of rain and birdsong. It’s biology, not magic. We are still the same species that once measured safety by how still the forest was. In that way, nature doesn’t just calm the mind, it recalibrates too. It gives the nervous system a chance to reset from the constant digital pinging and endless multitasking of modern life.
If relaxation and meditation apps aren’t cutting it, consider upgrading to the original mindfulness platform. No Wi-Fi, no filters, just sensory restoration. Step into sunlight, listen to sounds and watch how quickly your body starts to remember what peace feels like. Nature teaches us how to be quiet again.
Unplug and Get Grounded🌳
1. Take a “Slow Walk”. Leave your Fitbit and phone at home and stroll with no agenda. Walking slowly in nature shifts your body from performance mode to presence mode, inviting your nervous system to downshift from stress to calm.
2. Find a “Green Seat.” Sit under a tree or near water and do absolutely nothing. Let your eyes rest on the horizon and widen your gaze. This activates your parasympathetic nervous system, signaling your brain that you’re safe and don’t need to scan for danger. It’s the simplest form of nervous system therapy, courtesy of Mother Earth.
3. Ground Yourself. Stand barefoot on grass, sand, or soil. The direct contact with the earth helps regulate your body’s electrical charge and can reduce anxiety and inflammation. It’s science meets serenity.
4. Cloud Watch. Watch clouds drift and let your thoughts float with them. It’s a gentle way to practice mindfulness. Your breathing naturally slows, and your brain takes a mini vacation from overthinking.
5. Sensory Reset. Name one thing you can hear, smell, and touch. Then name one thing you can see. This 60-second nature check-in reorients your senses to the present, grounding your body and cooling your mind faster than that mindfulness app.
“The earth has music for those who listen.”
-William Shakespeare
Ask the Psychiatrist with Dr. Khan M.D.
Question: What is nature healing?
The idea of “nature healing“ is not just poetic: it is increasingly supported by research in psychiatry, psychology, and neuroscience.
As an integrative psychiatrist, I see the neurobiological effects of nature in increased parasympathetic activity that is reflected in the calming of the nerves and decreased brain activity in the prefrontal cortex linked to rumination and mood disorders. Other effects include enhanced dopamine and serotonin regulation, and increased production of endorphins ("happy hormones"), that help with an improved affect and motivation levels. Today, nature healing and its role in neurobiological regulation, psychological grounding, and social connection is more evidence-based and effective.
Dr. Afshan Khan, MD., is a practicing psychiatrist for adults, adolescents, and children, focusing on integrative psychology with a holistic approach.
Visit her practice at AustinFamilyPsychiatry.com
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Grab & Go
📚 Referrals + Resources
What’s new in mental health?
This amazing website, from Renee Stavros PhD, provides holistic resources for psychological well-being.
Our book recommendation for this week is our favorite
children’s book: The Giving Tree by Shel Silverstein
📚 Got a podcast, playlist, or product that makes you a better human? We love sharing brain-friendly finds.
📩 Email: susan@lightworkscounseling.com
Disclaimer: This newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical or psychotherapy advice. If you are experiencing mental health or medical issues, please contact a professional.