Outdoors is my Therapy

Finding Peacefulness in Nature

Tue, 14 Nov 2023 19:00:00 +1000

When you intentionally engage your senses in the world around you, you open up windows of opportunity to experience peace and calm. There are infinite ways that you can do this in nature, and the most simple way is to step outside and look around you. Notice what your eyes are seeing. Notice the textures and the colours around you. Notice the sounds. Breathe in and notice the aromas. Stop, pause, take in the moment. Even for just a moment.

Our guest today speaks about her experience of doing this in a very special nature space where she lives. In fact, it was the very same space where we recorded this conversation. Tania Bertram loves the outdoors and has built a lifestyle around those aspects of nature that she loves the most and that bring her a sense of peace and calm in the midst of life's stresses. Tania was one of our Outdoors is my Therapy Ambassadors when we launched in 2020, and she's previously shared a story on my blog about her travels around Australia with two young children. After you've listened to this episode, you might like to click on the link in the show notes to have a read of her story and be inspired. But for now, meet my friend Tania.

LINKS

Contact Kathryn via her website

Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

“Your Personal Day of Retreat: A guide to planning self-care and stress management that really works” e-book

Read the blog post and transcript for "Finding Peacefulness in Nature"

Read Tania's blog post "Family Adventures: Tania’s Story of Travel Around Australia"

Join the Outdoors is my Therapy Facebook Group

Music by Twisterium from Pixabay

The Complex Simplicity of Nature

Fri, 14 Jul 2023 17:00:00 +1000

Nature provides space for simplicity, tranquility, peace and quiet as well as space for challenges, risks, and opportunities to stretch your skills and abilities, and expand your knowledge and understanding of the complexity of life. You can access support in the midst of chaos by finding ways to tap into the simplicity of nature when you need it.

Today's guest is Jessica Carey who says that the complex simplicity of nature is also a reflection of human nature. Jessica is a returning guest on the podcast. She has an infectious enthusiasm for the outdoors and it's always a joy to share her inspiration with others.

LINKS

Contact Kathryn via her website

Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

“Your Personal Day of Retreat: A guide to planning self-care and stress management that really works” e-book

Read the blog post and transcript for The Complex Simplicity of Nature

Contact Jessica Carey

"Movement and Mindset with Jessica Carey" - Transcript from the podcast “Speak Out Loud: Stories of Strength from the Southern Downs” Season 2: Episode 12 (Published 4th April 2022)

Join the Outdoors is my Therapy Facebook Group

Music by Twisterium from Pixabay

Unpredictable, Surprising Nature

Tue, 28 Mar 2023 18:00:00 +1000

Humans are wired to be sometimes predictable, sometimes unpredictable, just like other things in nature. My challenge to you is to notice the elements of predictability and unpredictability in nature and celebrate the wonder of nature being the same yet different. Celebrate the diversity of our world. Get up close. Be curious and be surprised each time you go outside.

Today's guest loves the unpredictable nature of nature. Jolene Nelson has worked for many years in the outdoors, and she loves to spend her recreational time outside too. In today's episode, Jo shares what inspires her about the outdoors, and she tells us about some of her favourite places.

LINKS

Read more about Girraween National Park

Read the transcript of this episode on the blog

Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

“Your Personal Day of Retreat: A guide to planning self-care and stress management that really works” e-book

Contact Kathryn via her website

Join the Outdoors is my Therapy Facebook Group

Music by Twisterium from Pixabay

Nature's Little Treasures

Sat, 04 Mar 2023 10:00:00 +1000

Meet my friend Krista Bjorn who shares why nature is so important to her. Krista has a particular love of herbs and other plants that are beneficial for healing and nutrition as well as adding beauty to the spaces around her. She shares her favourite place in the world and has some really practical advice about how nature can support you during stressful times and when you're not feeling well enough to venture outside. We talk about how Krista learnt to notice the little treasures in nature and how that led her to capture them through photography and share them with the world.

LINKS
Read the transcript via Kathryn's blog

Krista's website

Follow Krista on Instagram @ramblingtart

Contact Kathryn via her website

Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

Join the Outdoors is my Therapy Facebook Group

“Your Personal Day of Retreat: A guide to planning self-care and stress management that really works” e-book

Music by Twisterium from Pixabay

The Million Star Motel

Sat, 04 Feb 2023 13:00:00 +1000

Meet my friend Marco Gliori who has an absolute gift for words. Marco lives in the rural Southern Downs Region of Southern Queensland like myself. Today he shares some of his widely acclaimed bush verse with us, "The Million Stars Motel" including what inspired him to write this poem. Marco also chats about his favourite ways to connect with nature at home and on his extensive travels across Australia.

LINKS
Read the transcript via Kathryn's blog

Contact Kathryn via her website

Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

Join the Outdoors is my Therapy Facebook Group

“Your Personal Day of Retreat: A guide to planning self-care and stress management that really works” e-book

Music by Twisterium from Pixabay

Nature: The Best Health Tonic You Can Have

Fri, 20 Jan 2023 17:00:00 +1000

Today, you'll hear from my friend Julia Keogh, who shares with us that the outdoors inspires her to keep moving because however you look at it, the outdoor world is ever changing, it's always moving. And she says having that connection with the natural environment is the best health tonic you can have.

LINKS
Contact Kathryn via her website

Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

Read the blog post "Nature: The Best Health Tonic You Can Have"

Join the Outdoors is my Therapy Facebook Group

“Your Personal Day of Retreat: A guide to planning self-care and stress management that really works” e-book

Music by Twisterium from Pixabay

Awe in Nature with Helen Lewis

Fri, 20 Jan 2023 15:00:00 +1000

In today's episode, you'll hear from my friend Helen Lewis who speaks about awe. Helen lives on a farm near Warwick in southern Queensland where her lifestyle is intimately connected with the outdoors. You'll hear Helen share her sense of awe and her wonder about the natural world around her, the changes that she sees day to day and season to season, and the special spaces and the experiences that inspire her.

LINKS
Contact Helen Lewis at Picots Farm

The power of feeling small: how awe and wonder sustain us | Julia Baird | TEDxSydney

Phosphorescence: On Awe Wonder and Things That Sustain You When the World Goes Dark by Julia Baird

Contact Kathryn via her website

Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

Read the blog post "Awe in Nature"

Join the Outdoors is my Therapy Facebook Group

“Your Personal Day of Retreat: A guide to planning self-care and stress management that really works” e-book

Music by Twisterium from Pixabay

32: Bushfire Recovery

Wed, 06 Oct 2021 18:00:00 +1000

Bushfire recovery, like any disaster recovery, is a journey that takes place over time. In 2019 and 2020 the Southern Downs region in southern Queensland was one of many areas across Australia that was impacted by bushfires in the midst of a severe drought. The emotional, economic and environmental impacts on the region's residents and workers has been huge. In recent months I've been leading a community podcast project that's sharing stories and mental health information to support people on their recovery journey.

In this episode you'll hear some little gems from the community podcast that we called Speak Out Loud: Stories of Strength from the Southern Downs. I've simply loved being able to combine my passion for the outdoors with promoting mental health and wellbeing through this project!

You'll hear words of advice from mental health workers, community workers and residents about sleep, nutrition, stress, psychological strategies, financial stress, where and how to access resources, services and supports, the importance of preparation, expressing gratitude, building hope and more. If you find any benefit in the little soundbites, you can listen to each of the episodes in full on the podcast app you're using now or you can listen in online.

LINKS
Speak Out Loud: Stories of Strength from the Southern Downs podcast

Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

Contact Kathryn via her website

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

31: Connect with Nature

Tue, 24 Aug 2021 12:00:00 +1000

Today's episode will inspire you to connect with nature to improve your health and wellbeing. You can be intentional about the time you spend with nature whether you love to go away on epic adventures off the beaten track far from the cities and towns, or whether you connect with nature in ordinary everyday ways. Did you know that it's possible to connect with nature and enjoy the benefits even if you can't get outside? And the way you prefer to connect with nature might be different to the way others connect and that’s completely ok.

Connecting with nature benefits our physical, mental, emotional and spiritual health. Nature is a place and space to feel fully alive whether it’s through stillness or activity and nature is a judgement-free zone. Where else do you experience that kind of freedom?

Nature also has ways of talking us, but not in the usual way that you hear this podcast or read words in a blog. Nature's language is symbolic and can be felt deep in your heart. You simply just need to be there, immersed in a natural environment or with one of nature's gifts to feel supported, connected and understood. It's a space to process your inner and outer life and it reminds you that you're part of a much bigger world.

You can also use your imagination to help you connect with nature when you can't be outside. Visualisation practices are the ultimate virtual reality that can connect you with nature no matter where you are!

LINKS
Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

Read the blog post How to Connect with Nature

Join the Outdoors is my Therapy Facebook Group

Contact Kathryn via her website

Audio production: David Walton & Liam Walton

30: Navigating Off Track

Thu, 03 Jun 2021 19:00:00 +1000

My friend and 'Outdoors is my Therapy' Ambassador, Jessica Carey (from ARISE with Jessica Carey) recently joined me for a Nature Escape Day in which we navigated off track and immersed ourselves in the expansiveness of the incredible Granite Belt region in southern Queensland, the traditional lands of the Kambuwal people. Jessica and I chat about:

going off the beaten track on a bush walk, but also in business and personally
the benefits of spending time in nature for mental health and wellbeing
what it’s like to create your own pathway in life
the importance of preparedness
the importance of moving to the edge of fear, embracing vulnerability and trusting your internal navigation system

LINKS
Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

Download Jessica Carey’s free Rise + Shine Meditation

Purchase Jessica Carey’s Rise + Shine Morning Guidebook

Join the Outdoors is my Therapy Facebook Group

Contact Kathryn via her website

Audio production: David Walton & Liam Walton

29: Nature Escape Days

Wed, 26 May 2021 16:00:00 +1000

Have you ever taken yourself away for the day, all by yourself, for a day of peace and quiet in nature? Maybe to the beach, or rainforest or a National Park or maybe a river or lake? There are lots of obstacles that can get in the way of being able to kick back, relax, and reconnect with your inner self. Kathryn guides you with some tried and true strategies to overcome the obstacles, and then she takes you step by step through a simple process so that you can incorporate Nature Escape Days into your routine too. You can also grab your free Guide to a Perfect Nature Escape Day (for a limited time) when you subscribe to the Grounded Inspiration newsletter.

LINKS
Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

Read the blog post "Nature Escape Day"

Join the Outdoors is my Therapy Facebook Group

Contact Kathryn via her website

Audio production: David Walton & Liam Walton

28: Slower Living

Tue, 13 Apr 2021 17:00:00 +1000

Living life in the fast lane can be very satisfying. Running on adrenaline keeps you energised and buzzing but it has drawbacks too. In the hectic pace of living a busy life, even one you love, your stress hormones are circulating constantly through your body and this can have a significant impact on your longer term health. You might not feel it in the moment, but over time the impact can affect your health including your mental health. There can be silent wear and tear going on in the background affecting your gut, your nervous system and other systems in your body.

Bringing a slower pace to your life, even for just a small part of your day, can invite a healthier balance for your body and mind. Just a few minutes a day connecting with nature is a perfect way to start a new habit of resting and re-energising and restoring your inner balance.

In this episode Kathryn shares a simple daily routine to connect with nature that helps you to draw on the benefits of slower living.

LINKS
Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time only)

Read the blog post Slower Living

Join the Outdoors is my Therapy Facebook Group

Contact Kathryn via her website

Audio production: David Walton & Liam Walton

27: Cycles in Nature: Endings, Beginnings and Hope

Tue, 30 Mar 2021 14:00:00 +1000

This amazing planet that we live on has sustained life for many millions of years. It’s a world filled with incredible cycles in nature and in our own lives as humans. When we sit back and observe these cycles, we grow in understanding about our world and ourselves, and we learn that hope helps us to deal with the endings and beginnings that are part of life. Kathryn shares some stories about cycles in nature including a family of birds over the summer, a pot of colourful petunias, and the evolving cycles of the Outdoors is my Therapy initiative.

LINKS
Grab your free Guide to a Perfect Nature Escape Day when you subscribe to the Grounded Inspiration newsletter (limited time)

Read the blog post

Join the Outdoors is my Therapy Facebook Group

Contact Kathryn via her website

Audio production: David Walton & Liam Walton

26: Seasons in Life

Mon, 22 Mar 2021 14:00:00 +1000

We all have seasons in life, just as the climate has seasons. In this episode Kathryn reflects on letting go of some aspects of her life that she no longer needs. It’s the season of autumn (or fall) and it feels so much lighter! By allowing things to fall away you can create more time, space and energy to focus on what matters most to you at that particular point in your life. As you hunker down through winter and quietly work on projects behind the scenes, all will be revealed in spring time when your hard work blossoms and is revealed to those around you. Kathryn asks “What season are you living in right now?”

LINKS
Contact Kathryn and listen to other podcast episodes via her website

Read the blog post "Seasons in Life"

Subscribe to the Grounded Inspiration newsletter for more inspiration (approx 2 newsletters per month)

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

25: How to get motivated to get outdoors

Wed, 03 Mar 2021 06:00:00 +1000

Whilst exercise is fabulous for so many reasons, it must be built on a foundation of general movement throughout the day. Nature can give you a helping hand to get a routine of more activity into your day. In today’s episode Kathryn shares some suggestions with you so that you’ll feel motivated to move more and sit less, find more joy in life, and discover the unending little treasures when you connect with nature on a daily basis.

LINKS
Read more in the blog post "How to get motivated to get outdoors"

Check out Kathryn’s website

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

24: How to Use Nature to Relax

Fri, 19 Feb 2021 12:00:00 +1000

There are many ways that nature can help you to relax. In today’s episode Kathryn steps you through a simple and practical exercise that’s based on developing a relaxing association with something from nature that gives you joy. Listen, learn and practise as Kathryn guides you to select an item from nature that you can use as the focus for this activity. You will learn how to relax your body and mind in ways that counteract the stress response and trigger an effective relaxation response. Once you’ve learned how to do this for yourself, you’ll be able to teach other people, including children, how to use nature to relax too.

LINKS
Read more in the blog post

Check out Kathryn’s website for more outdoors goodness and subscribe to "Grounded Inspiration" to be notified about the latest podcasts, blogs, adventures and resources for women's wellbeing!

Join the Outdoors is my Therapy Facebook Group where we're sharing inspiration and information about how to live your best life in the outdoors!

Audio production: David Walton & Liam Walton

23: The Adventure Therapy Project for Women

Wed, 03 Feb 2021 06:00:00 +1000

The Adventure Therapy Project has been inspiring and skilling women to make healthy choices for themselves by valuing self-care, spending time outdoors, challenging themselves in new ways, and being physically active. Throughout 2019 and 2020 the project offered amazing fun and free activities for women in girls in the Southern Downs Region of southern Queensland including bushwalks, gentle nature walks, birdwatching, trail yoga (outdoors yoga), mountain biking, canoeing, bouldering, nature craft workshops and camping. The project supported the drought affected community to improve mental health and wellbeing, reduce stigma and connect women with local resources and with each other through outdoor activities.

LINKS FOR MORE INFORMATION

22: The Benefits of a Hike and Camp Weekend

Thu, 21 Jan 2021 06:00:00 +1000

Today I’m sharing with you the value of regularly spending time outdoors for your health and wellbeing. You’ll hear about the Hike + Camp weekend that I recently ran with a small group of women and the joys, benefits and learnings we experienced. As a long term bushwalker and camper, I know first hand how valuable it is to get out there into nature, challenge yourself physically but also to rest and heal and rejuvenate in nature. So it’s pretty special for me to share this experience with others and know what a difference it has made, and that it will keep making in other parts of their lives too. Immersing yourself in nature for a weekend, removed from your usual distractions and responsibilities, sets you up to connect with nature in ways that are meaningful, for example, listening to the waterfall was a great reminder to all of us to spend more time doing those things that revive us.

LINKS
Read more in the blog post

Check out Kathryn’s website

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

21: How to get started bushwalking

Wed, 13 Jan 2021 16:00:00 +1000

Today I’m sharing with you some tips on how to get started bushwalking. There has been a constant stream of questions since COVID disrupted our lives with many people seeking experiences in nature so I wanted to answer some of your questions here including:

What equipment do I need to go bushwalking?
How much water do I need to take?
How much food and what type of food should I take?
Where can I go bushwalking?
How much does it cost to go bushwalking?
Is it safe to bush walk alone?
What apps do you use?
How can I find someone to walk with?

LINKS
Read more in the blog post How to get started bushwalking

Check out Kathryn’s website

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

20: Where to Mountain Bike on the Southern Downs

Thu, 10 Dec 2020 06:00:00 +1000

I get lots of queries about where you can mountain bike on the Southern Downs and Granite Belt in south east Queensland. In this episode I share with you some of my favourite places to ride close to my home including Mt Marlay in Stanthorpe and the nearby state forest and National Park trails that are open to MTB.

Read the blog post which includes all the links mentioned in this episode Where to Mountain Bike on the Southern Downs

Check out Kathryn’s website for more information about bush adventure retreats and activities

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

19: Exercising on a budget

Tue, 27 Oct 2020 16:00:00 +1000

Getting started with a new exercise routine can seem daunting and expensive. There are a lot of pressures to spend your hard-earned money on exercise gear, equipment, memberships and trainers or coaches. But you don’t need a big budget to get active, improve your fitness and reduce your health risks. Throughout history people have coped quite well with little or no special exercise equipment. So what IS the best way to improve strength, flexibility, endurance and cardio health when you're on a budget? In this episode Kathryn shares with you how you can make walking your go-to exercise of choice and how you can vary your walking routine so that you stay motivated and keep your fitness progressing along ..... all on a budget!

Read more in the blog post Exercising on a Budget
Check out Kathryn’s website
Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

18: How to get into the habit of spending time outdoors

Wed, 30 Sep 2020 17:00:00 +1000

With people increasingly wanting to connect with the outdoors, it's important to look at the longer term picture. How can you make sure that spending time in the outdoors becomes an ongoing habit and not just a passing phase as you react to COVID-19 restrictions? For some of us getting out into nature is a new habit we want to create, for others it’s more about changing the outdoors routine we previously had to fit with our changing world.

The benefits of connecting with nature are infinite - mental, physical, spiritual, social, environmental. If you believe in these benefits, then you're more likely to invest time and energy into getting outside, and it will become your priority. You'll need to get your mindset and your body working together to create a few healthy daily habits that will become part of your routine.

In this episode Kathryn shares practical strategies you can use to get your mind and body working together for your own health and happiness.

Read more in the blog post How to get into the habit of spending time outdoors

Check out Kathryn’s website for more podcast episodes. blog posts and free downloadable resources

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

17: Getting Motivated to Exercise

Thu, 03 Sep 2020 13:00:00 +1000

Motivation is a trap that so many people fall into and have difficulty getting out of. If you’ve ever said “I know I should exercise, but I just don’t feel motivated” then this episode is for you! There’s a gap between knowing what you have to do, and actually doing it. The danger with motivation is that it’s a fickle feeling and you really can’t rely on it to be around when you need it. But what IS going to get you started and keep you on track with regular exercise?

In this episode you’re challenged to get brutally honest with yourself, to examine your values, your priorities, the choices you’re making, and the action you’re taking (or not taking). Every day we’re presented with choices and we prioritise one thing over another. Where does exercise rank on your actual (not theoretical) list of priorities? And what level of commitment do you have towards it? It’s commitment to your priorities and values, not motivation, that will get you to take action and keep taking it.

Tune in to hear the best strategies for staying committed to exercise including helpful self-talk, setting up a routine and accountability, how to choose the best exercise for yourself, working with goals and heaps more.

Read more in the blog post Tips To Getting Motivated To Exercise

Check out Kathryn’s website

Join the Outdoors is my Therapy Facebook Group

Contact Kathryn to discuss whether Personal Coaching could help you break through the motivation barrier and set you up for success.

Audio production: David Walton & Liam Walton

16: How to Make Time for Self-Care

Tue, 04 Aug 2020 13:00:00 +1000

July 2020 has been self-care month here on the podcast so we’ve had a series of episodes giving you some tools to create self-care opportunities in your life. Today's episode gives you some practical strategies and mindset shifts to deal with the problem of not having enough time for self-care. It builds upon Episode 13 'Stress Less in Nature', Episode 14 'Sensory Mindfulness-Based Practice', and Episode 15 'What Does Self-Care Look Like?'

One of the most common obstacles that women report is that they simply don’t have enough time to do all the things in life – work, parenting, socialising, daily living tasks, responsibilities, looking after others AND self-care. It takes a mindset shift and a change in habits and routines to prioritise self-care practices. We discuss:

Time is a commodity - spend it wisely
Choose moment to moment how you spend you time
Plan ahead and get your priorities sorted so that you're not constantly reacting to urgent deadlines
Treat time as a precious gift
What are your time vampires?
Use a diary to record how you spend your time to improve your accountability
You can be mindful of how you're spending your time by asking yourself “What am I doing now?”
Making excuses and taking responsibility
Avoiding distractions

Read the written version of this podcast episode on the blog. Here you'll find links to other blog posts that explore some of these strategies in greater depth.

Visit Kathryn Walton’s website and sign up for fortnightly Grounded Inspiration emails that will link you with self-care strategies designed especially for women.

Follow Kathryn Walton Consulting Facebook Page

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

15: What Does Self-Care Look Like?

Tue, 21 Jul 2020 18:00:00 +1000

What really truly is self-care? What do you most need to focus on so you don’t get distracted or led up the wrong path when it comes to self-care? This episode explores the nature of self-care and its similarities to other types of care such as child care, aged care and neighbourly care. Self-care starts with making sure that physical and emotional needs are met, and that self-care actions are aligned with values such as love, care and compassion.

We pose some reflective questions to help you identify where you’re at with self-care and where you might be able to focus some extra energy and attention to build your health and energy, your sense of vitality and self-worth. If you neglect the foundations of self-care but spend your time, energy and money constantly seeking other activities to fill your self-care cup, you’ll never be content.

At the end of this episode you’ll have some ideas about the aspects of your self-care that you’re satisfied with and the aspects you’d like to work on. You’ll also be starting to think about how you might be able to do that and what might get in the way.

Read the transcript of this podcast episode on the blog.

Visit Kathryn Walton’s website and sign up for fortnightly Grounded Inspiration emails that will link you with self-care strategies designed especially for women.

Follow Kathryn Walton Consulting Facebook Page

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

14: Sensory Mindfulness-Based Practice

Mon, 13 Jul 2020 15:00:00 +1000

You’re in for a treat with today’s episode because you have the opportunity to get involved as I guide you through a sensory mindfulness practice that you can do in nature. Your senses are doorways into the world around you. We often miss the doorways because our attention is easily scattered in the busyness of life. This practice helps you to reconnect with your body and with your surroundings bringing you into the present moment.

Mindfulness-based practices like this one are a valuable part of your overall self-care strategy. As with all meditations and guided mindfulness practices, do not do this whilst driving, operating machinery or undertaking any activities which require a high level of attention. If now isn’t a good time for you to complete this practice, you can download or come back to it another time. You’ll need to allow about 12 minutes, and if possible find a comfortable space in a natural setting or somewhere with an outlook onto a natural space.

There are more ideas for connecting with nature in my “Nature is my Therapy Bundle” which is my free gift to you (for a limited time) when you subscribe to my fortnightly newsletter Grounded Inspiration. Each newsletter is packed with information and inspiration.

Subscribe to Grounded Inspiration so you can download your "Nature is my Therapy Bundle" (available for a limited time)

Download and print a Spiral Finger-Trace Meditation for free. You can use the spiral to help you focus and relax as a form of meditation. Check out the other free printables while you’re here!

Visit Kathryn Walton’s website

Follow Kathryn Walton Consulting Facebook Page

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

13: Stress Less in Nature

Tue, 07 Jul 2020 07:00:00 +1000

Today’s chat is all about stress – how it operates in your body, how it can affect your physical and mental health, the importance of managing the loads you have in your life, and how you can bring about a relaxation response to put the brakes on the stress response. And of course we talk about how you can be intentional about spending time outdoors and immersing yourself in nature to counter the unhelpful effects of stress.

You can access more ideas to manage stress in the outdoors by subscribing to my Grounded Inspiration newsletter. Each newsletter is packed with information and inspiration, plus for a limited time I’m giving away my “Nature is my Therapy Bundle” as a gift when you subscribe.

Subscribe to Grounded Inspiration so you can download your Nature is my Therapy Bundle (available for a limited time)

Read the blog “Stress Less in Nature”

Visit Kathryn Walton’s website

Follow Kathryn Walton Consulting on Facebook

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

12: Why You Need an Adventure Goal

Mon, 29 Jun 2020 15:00:00 +1000

Adventure goals fill me with excitement and energy for the future and I’m convinced that adventure goals are beneficial for everyone! Today we’re continuing the conversation about adventure that we began in Episode 11. Adventure isn’t always fun and games – it can be pretty hard work too with floods of sweat, tears and frustration. So what’s the attraction? Why do I think you need to have an adventure goal when it’s so much easier to sit back and watch everyone else do it? I share with you some of the ways that adventure goals can add amazing value to your life including:

Adventures can be fun
Adventure goals are motivating
Adventure goals are stimulating
Adventures are the perfect workout for your mind and body
Adventure goals are inspiring
Adventure goals are satisfying
Adventure goals stretch you to be your best self
Adventure goals grow your skills, and
Adventure goals make you feel good

What's your next adventure goal? I'd love you to share your plans with me!

Contact Kathryn with your stories of outdoor adventures

Read the blog “Why You Need To Have An Adventure Goal”

Visit Kathryn Walton’s website

Kathryn Walton Consulting Facebook Page

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

11: Adventures are for Everyone

Mon, 22 Jun 2020 06:00:00 +1000

Today’s episode is all about adventures and in particular, that adventures are for everyone. People have all sorts of reasons for not having adventures in their lives. Is there anything stopping YOU from leading a life of adventure? It’s important to acknowledge the obstacles but don’t let excuses paralyse you. By learning to creatively manage the obstacles you’ll step into another world of excitement, confidence and hopefulness.

Adventures don’t have to be physically demanding, world record-breaking feats although that’s what we generally think of when we hear the word. Those sorts of adventures make for dramatic headlines but there’s much more to an adventurous life than that. An adventure is anything you do that challenges yourself in some way. It usually involves an element of RISK (eg physical, emotional or social) and stretches you OUTSIDE YOUR COMFORT ZONE either a little bit or a lot - and that’s different for everyone. If it makes you feel nervous or excited and is outside your comfort zone, then it’s an adventure!

Every single day is chock full of opportunities for you to choose your own adventure. I give you some ideas to get you started planning a life of adventure that you can incorporate into your everyday life including social adventures, physical adventures, spiritual and cultural adventures, and mental adventures.

I’ve also created a free printable for you to collect ideas for your own adventures and use it for inspiration whenever adventure calls!

Download the free printable “Adventures are for Everyone”

Contact Kathryn with your adventure stories

Read the blog “Adventures are for Everyone”

Visit Kathryn Walton’s website

Kathryn Walton Consulting Facebook Page

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

10: Where to go walking in the Southern Downs

Fri, 12 Jun 2020 07:00:00 +1000

In today's epsiode I’m taking you on a journey to the Southern Downs in regional Queensland to give you an overview of some of the walks you can choose from whether you’re looking for a kid-friendly day out or a heart thumping, blood pumping experience, or a paved walkway suitable for wheelchairs and prams. You’ll hear about some of the urban walks and the national parks in the region including:
• The River Walk in Warwick
• Dalrymple Park in Allora
• Quart Pot Creek parklands, Mt Marlay and Donnelly’s Castle in and around Stanthorpe
• Girraween and Sundown National Parks
• Main Range National Park including the Goomburra Section, the Queen Mary Falls Section and the Cunningham’s Gap Section

I also give you some pointers about staying safe when you’re out and about exploring the bush. We’ll explore more walks and parklands in future episodes, so I’d love to know if there’s a park or region you’d like to hear more about.

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Read the blog “Where to go walking in the Southern Downs” which includes a map of Mt Marlay and links to the National Parks discussed in this epsiode.

Visit Kathryn Walton’s website

Kathryn Walton Consulting Facebook Page

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

9: How to find parks where I live

Wed, 03 Jun 2020 17:00:00 +1000

At the time of recording this episode Australia and much of the world is going through a staged process of coming out of isolation during the COVID-19 pandemic. I’m seeing and hearing a lot of enthusiasm from people to get out and socialise more, but also to reconnect with outdoor spaces and places. That includes people who haven’t spent a lot of time in the outdoors before. I think people have become more aware of the role that getting out and about and connecting with the outdoors has on mental health and well-being.

Lots of people have been asking questions about how to find parks where they live, where they can go, what walks are around, how to get to places, what facilities are available in different locations, whether particular trails are suitable for young families or people with mobility issues, how to get started bushwalking and so on.

In this episode I begin answering some of those questions. You’ll hear about:
• the different types of parks we have in Australia that you can access for outings, picnics, walks, bush walks and other activities
• the differences between National Parks, State Forests, Regional Parks and privately managed parklands
• the sorts of activities you can do in different parks
• how to get more information about parks near where you live

The clickable links to the state and federal National Parks websites that I mention in this episode can all be found in the blog “How to find parks where I live”

Read the blog “How to find parks where I live”

Visit Kathryn Walton’s website

Kathryn Walton Consulting Facebook Page

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton

8: Improve Your Sleep by Spending Time Outdoors

Thu, 28 May 2020 08:00:00 +1000

Today’s episode is all about how you can improve your sleep by spending time outdoors. Sleep is closely linked to mental and physical health but nearly half of adults report not having adequate sleep. There are many factors that affect sleep quality and quantity. Spending time outdoors is one of those factors and you can use it as an all-natural treatment to sleep better and feel better. In this episode we talk about:

Managing your stress levels each day by getting outside or connecting with nature in some way including the fractals or patterns in nature, meditation and mindfulness practices, physical movement, bringing nature inside if you can’t get out, and how to use visualisation
Be as active as you can or increase the intensity of your exercise - you are more likely to be active when you spend time outside
Spend time outside first thing in the morning to get a dose of natural light that re-sets your body clock and helps you to feel sleepy later in the evening
Create a consistent daily routine that includes getting up and going to bed closer to sunrise and sunset, avoiding blue light in the evening and doing some relaxing activities instead of scrolling through your device, and get plenty of movement and exercise every day
Model a healthy routine for your children and set boundaries around their activities
How to manage sleep when you’re caring for a baby or children
Bring soothing aspects of nature into your sleeping environment by checking in with your senses – what can I see, hear, touch, smell that is calming and is associated with rest and sleep?
What to do if you need more help with your sleep

Read the blog “Improve Your Sleep by Spending Time Outdoors”

Download your free printable

Australia’s Physical Activity and Sedentary Behaviour Guidelines and 24-Hour Movement Guidelines

Kathryn Walton’s website

Kathryn Walton Consulting Facebook Page

Join the Outdoors is my Therapy Facebook Group

Email Kathryn contact@kathrynwalton.com.au

Audio production: David Walton & Liam Walton

7: Everyday in the Outdoors

Sun, 17 May 2020 08:00:00 +1000

When you invest time and energy into connecting with the outdoors, with nature, each day, you stand to gain multiple health benefits, including improved attention, reduced stress levels, improved sleep and improved mood.

Recently the Outdoors is my Therapy Facebook Group ran a challenge to share ideas about some of the ways we can all get connected with the outdoors on a more regular basis – so we feel better! And live better! This episode shares some of the activities we came up with and all of them are completely do-able no matter your fitness level, age, where you live, how much time you have or how mobile you are. Each day you can choose between activities such as going for a walk, watching the sunrise and sunset, spending time in a garden, bird watching, doing some mindful practices outside such as a mindful walk, discovering the little treasures, and celebrating life and the outdoors with a picnic. Kathryn guides you through how you can develop a daily routine of connecting with the outdoors in ways that will work for you.

Visit Kathryn Walton’s website

Join the Outdoors is my Therapy Facebook Group

Read the blog “Everyday in the Outdoors”

Audio production: David Walton & Liam Walton

6: Calming Techniques for Fear and Anxiety Part 2

Mon, 27 Apr 2020 17:00:00 +1000

This is Part 2 of a two part series exploring strategies that can help you feel calmer when fear and anxiety arises. If you haven’t listened to Part 1 (Episode 5) yet, it might be helpful to start there, then come back to this episode. In Part 1 we talked about the nature and purpose of fear, common signs of anxiety, and action-based strategies that are known to help reduce the effects of anxiety.

In Part 2 (Episode 6) you’ll hear about the powerful nature of the mind and how you can use your mind to manage fear and feelings of anxiety. Mind-based strategies are sometimes more challenging than action-based strategies because you’re dealing with the invisible part of yourself – your thoughts, imagination, mindset, attitude, emotions and so on. Many of these strategies can be combined with spending time in nature which has added benefits for your mental health.

Visit Kathryn Walton’s website

Join the Outdoors is my Therapy Facebook Group

Read the blog “Calming Techniques for Fear and Anxiety”

Audio Production: David Walton & Liam Walton

5: Calming Techniques for Fear and Anxiety Part 1

Mon, 27 Apr 2020 17:00:00 +1000

This is Part 1 of a two part series exploring strategies that can help you feel calmer when fear and anxiety arises. In this episode you’ll hear about the nature and purpose of fear, the common signs of anxiety, and some of the most effective action-based strategies to help you manage those feelings.

Fear is the voice in your head trying to keep you safe and it triggers a chain of responses in your mind and body known as the fight and flight response. It’s a vital mechanism that has helped the human race survive so we don’t want to get rid of it altogether. So how do we keep these voices of fear in check so that they do their job of keeping us safe without stopping us from living a healthy and fulfilling life?

You’ll hear about a wide range of strategies in this episode that focus on using your body to create a greater sense of calm when fear and anxiety rises. In the next episode, Part 2, you’ll hear about mind-based techniques that help bring about a sense of calm.

Visit Kathryn Walton’s website

Join the Outdoors is my Therapy Facebook Group

Read the blog “Calming Techniques for Fear and Anxiety”

Audio Production: David Walton & Liam Walton

4: How To Have an Outdoors Staycation During Isolation

Mon, 27 Apr 2020 16:00:00 +1000

Have you ever had a stay-at-home holiday or staycation? During the COVID-19 pandemic, many of us are facing the probability of taking this to another level in which any non-essential travel outside our own homes is not permitted during isolation. This includes many of the usual outdoor recreational activities we enjoy like bushwalking and picnics.

Instead of focusing on the limitations, a staycation is your opportunity to create lots of nature-based mini-adventures at home. Listen in to hear Kathryn’s list of 20 mini-adventures that turn the stay-at-home moments into cherished memories.

Visit Kathryn Walton’s website

Join the Outdoors is my Therapy Facebook Group

Read the blog “How to Have an Outdoors Staycation”

Audio Production: David Walton & Liam Walton

3: How To Keep Exercising During a Pandemic

Mon, 27 Apr 2020 15:00:00 +1000

In today’s episode I share 20 ways to keep moving and exercising either indoors or outdoors when you are isolated during a pandemic.

NO matter where you live in the world as this podcast episode was recorded, you would have been impacted by the COVID-19 pandemic as well as the health and government directives to manage its spread. Isolation requirements mean limited options to spend time outdoors exercising and socialising.

But we all need to continue to nurture our health including our mental health during isolation. We need to be creative in how we exercise, spend time outdoors, and socialise whilst keeping physical distance from others and not taking any unnecessary risks that might result in injury and the need for medical assistance.

I’ve collected together some practical ideas to help you do this. These ideas will be useful at other times in your life too when you can’t go out as freely as you’d like to.

Visit Kathryn Walton’s website

Join the Outdoors is my Therapy Facebook Group

Read the blog “How To Keep Exercising During the Coronavirus Pandemic”

Audio Production: David Walton & Liam Walton

2: 8 Reasons To Get Back To Nature.

Mon, 27 Apr 2020 15:00:00 +1000

We live in a world that expects us to be efficient, effective and resourceful. And in trying to be all these things, we risk letting go of the things that actually sustain us, bring us energy, nurture our health and inspire our creativity. Spending time in nature is one of those things that has often been neglected in our self care as we rush through life. But spending time in nature is never a waste of time.

In this episode we explore 8 reasons why you need to get back to nature.

Visit Kathryn Walton’s website

Join the Outdoors is my Therapy Facebook Group

Read the blog “8 Reasons to Get Back to Nature”

Audio production: David Walton & Liam Walton

1: Introducing Outdoors is my Therapy

Mon, 27 Apr 2020 15:00:00 +1000

Kathryn Walton welcomes you to the Outdoors is my Therapy podcast which is part of a larger movement to inform, inspire and empower you to spend time outdoors for the benefit of your health and well-being.

It’s important to be creative and strategic so that you can create pathways to get past the obstacles that can get in the way of making healthy choices in life including spending time outdoors in nature. In this episode Kathryn shares the journey she’s been on to develop the Outdoors is my Therapy movement and the role the podcast plays in building ever greater ripples of well-being reaching right around the globe.

This podcast is for you whether you’re an experienced adventurer, a backyard explorer, someone with a growing interest in connecting with nature, or if there have been challenges in your life that have got in the way of you spending time outside. No matter who you are or where you live, you are warmly welcomed to our vibrant community. Together we’ll explore the benefits of spending time outdoors which truly is the ideal space to challenge yourself physically and mentally, as well as to find healing, nurturing and connection.

Each week there will be a new episode for you to listen to. We’ll share ideas for spending time outdoors and managing some of the challenges that get in the way. There will be episodes filled with practical tips, innovative ideas, projects and programs, inspiring personal stories, interviews, the latest research and what it means for you and your health, and we’ll take you on some adventurous journeys as well.

When we connect with the outdoors, with nature, we become better connected with our inner selves, with others and with the world around us. We feel healthier and happier. Outdoors is my therapy, and it can be your therapy too.

Visit Kathryn Walton’s website

Join the Outdoors is my Therapy Facebook Group

Audio production: David Walton & Liam Walton