Expert Tips for Managing Stress During the Holidays

It’s the time of year when most people find themselves busier than usual. Taking care of extended family. Shopping and attending holiday gatherings. Getting “end of the year” tasks accomplished. And if you’re like me, exploring novelty or learning as much as possible. As a coach with over 25 years of experience, below I provide expert tips for managing stress during the holidays. These tips are set against a backdrop of holiday lights photos from Woodland Park Zoo’s Wildlanterns display for 2023.

One idea for managing stress is to enjoy the Wildlanterns display at Woodland Park Zoo. Movement, festivities, fresh air, novelty - what could be better?
One idea for managing stress is to enjoy the Wildlanterns display at Woodland Park Zoo. Movement, festivities, fresh air, novelty – what could be better?

Prioritizing and Simplifying Holiday Tasks

If you wanted to, you could probably do something unique every day between now and New Year’s. And pay the price. Instead, figure out what’s most important to you. When shopping, think about what gifts you really need to buy and which you can put on a “perhaps” list. Plan meals ahead of time for those stretches when you’re crunched for time. Here are some additional tips to make things less stressful:

  • Make a list of the most important things you need to do and focus on those first.
  • For gifts, consider buying online to save time or choosing gift cards.
  • Keep meals simple. Choose recipes that are easy and include ingredients you always have on hand.
  • Double recipes so you have leftovers for multiple meals.
  • Think about which holiday traditions are the most fun and meaningful. You don’t have to do everything. Just pick a few favorites.
This year's lights display featured bugs, spiders, pandas, and birds, with "snow" and "fantasy" paths as well. A plus: continuous corridors of lights.
This year’s lights display featured bugs, spiders, pandas, and birds, with “snow” and “fantasy” paths as well. A plus: continuous corridors of lights.

Coach Court’s Favorites

One tradition I’ve had for over a decade is visiting Woodland Park Zoo’s light display. Wildlanterns replaced the popular Wildlights five or six years ago. This past week I visited on Thursday evening. It was a dark and stormy night… The precipitation actually provided nice reflections on wet pavement.

My other includes enjoying holiday music. A client of mine invites me to several of her choral performances each year and I thoroughly enjoyed them. I’ve added the Choir of the Sound holiday performance to my “must-do” list, even if I go alone.

Expert Tips for Managing Stress During the Holidays

Incorporating Physical Activity

Staying active is especially important during stressful holidays. Exercise helps reduce stress and helps you avoid adding extra pounds. Here are some ways to fit movement into a busy schedule:

  • Try quick workouts at home. If you can’t find 30-60 minutes, try several 5-minute workouts. You can find short exercise videos online.
  • Take a brisk walk in the morning or after dinner. It’s a great way to clear your mind and increase movement.
  • Use the stairs instead of the elevator.
  • Park several blocks from work or in a far parking spot to encourage more movement.
  • Do stretching or yoga before bed. It can help you relax and sleep better.
  • Coach Court’s favorite: Movement is my best way of managing stress. Try walking or biking to do local errands. If I have to go anywhere under a mile from my home (including stores, library, and post office), I visit on foot. Often carrying a pack.

Remember, you don’t need long blocks of time to exercise. Give yourself permission to break up workouts if you need to. Even small changes can help lower stress and improve your mood. And if you visit Wildlanterns you can add an extra mile to your total.

Festive polar bears grace the snowy "ice crystals" loop.
Festive polar bears grace the snowy “ice crystals” loop.

Managing Stress with Relaxation Techniques

Mindfulness means paying attention to the present moment and not worrying about the past or the future. After all, we live only right now. Here are ways to practice it:

  • Try breathing exercises. Box breathing can calm your mind within a minute or two.
  • Meditation is another great option. Sit quietly and focus on your breathing or try a walking meditation where you allow your mind to be still.
  • Yoga combines exercise with deep breathing and can be relaxing.
  • Coach Court’s favorite: Forest bathing, even in the rain, is a wonder way to boost spirits immediately.

These techniques can help you feel less stressed, especially during busy times like the holidays.

My favorite Wildlantern was the tiny panda up in the beautiful tree.
My favorite Wildlantern was the tiny panda up in the beautiful tree.

Healthy Eating Habits

Making healthy choices during the holidays can be tricky. Here are some strategies to help:

  • Try to maintain a balanced diet. Include fruits, vegetables, proteins, and whole grains in your meals.
  • Drink plenty of water. Aim for your body weight in pounds divided by two for your target in ounces.
  • It’s okay to have a treat but listen to your body. Enjoy every bite and notice how the food smells and tastes.
  • Coach Court’s favorite: Watch for your ‘satiation sigh.’ This is a deep breath from your body that indicates it’s had enough. When you notice this, stop eating.
  • Eat slowly and savor your food. Enjoy the taste of your treats without rushing or multitasking. Try saving some for later, as spiders do. You can always have more when you’re legitimately hungry.
One of the crowd pleasers -- and one of the largest displays -- was this enormous spider on its web. It moves and changes colors.
One of the crowd pleasers — and one of the largest displays — was this enormous spider on its web. It moves and changes colors.

You can enjoy your favorite holiday foods without overdoing it. Moderation is key. By staying healthy and feeling good during the holiday season, you’ll be raring to go come January.

Managing Stress: Just Say No

Set personal limits on what you can get done during the holidays. You don’t have to say ‘yes’ to everything. Here’s how to set appropriate boundaries and say no when you need to:

  • Be clear about what you can handle. Don’t take on too much.
  • Use your “no” muscles. If someone asks you to do something extra, and you’re too busy, it’s fine to tell them you can’t.
  • Be polite but firm. You can say something like, “That sounds fun, but I have a lot on my plate right now.”
  • Remember, make self-care your top priority. You’ll enjoy the holidays more if you’re not stressed.
  • Coach Court’s favorite: Think about the pros and cons of the activity. If the pros outweigh the cons, figure out a way to include it but then remove something else from your list.
Expert Tips for Managing Stress During the Holidays

By setting realistic expectations and saying no when necessary, you can keep stress levels down and have a happier holiday season.

Takeaways for a Stress-Free Holiday

To wrap up, remember these key points for a more enjoyable and less stressful holiday season:

  • Prioritize and simplify your tasks. Focus on what matters most.
  • Stay active, even in short doses, to reduce stress.
  • Practice mindfulness and relaxation techniques to keep calm.
  • Eat healthily, enjoy treats mindfully, and listen for your body’s signals that it’s had enough.
  • Set appropriate boundaries and know it’s okay to say no.

Try these strategies during the holidays. They can help you manage stress and make this time of year more fun and enjoyable. If you have favorite ways for managing stress this time of year, please share in the comments.

November Challenge: Craft Your Own Compelling Project

If you knew me between 2012 and 2021, you may remember my fondness for NaNoWriMo. National Novel Writing Month occurs every November. It is a compelling challenge to writers to crank out 50,000 words on their current WIP (work in progress) between 12:01 on November 1 and 11:59 on November 30. I’ve participated six times. However, since I’m between fiction projects this year, I thought about other ways to develop a November challenge.

Where I do most of my blogging, writing, and program creation. You can see by the number of books behind me that I ADORE Books!
Where I do most of my blogging, writing, and program creation. You can see by the number of books behind me that I ADORE Books!

Challenge History

I have a long history of creating challenges. In 2021 I created OcTraPiMo (October Trash Pick-up Month). My challenge was to pick up trash around the community each day and share my results with readers.

In November 2022 I created NoCluHoMo with the intention of reducing clutter around my home.

In January 2023, I created the AAA (Active Ajax Adventures) project involving 52 rambles (covering 320 miles together) to unique green spaces without any duplicates. You could say the creative child in me likes to be challenged periodically. These projects are my way of satisfying both needs.

Mt. Rainier as viewed from Dirty Harry's Peak. Ajax and I have easily covered over 11,000 miles together in his 8.5 years with me.
Mt. Rainier as viewed from Dirty Harry’s Peak. Ajax and I have easily covered over 11,000 miles together in his 8.5 years with me.

A New November Challenge Is Born

As October reached an end, memories of NaNoWriMo beckoned. I played around with the Latin root “nov” (meaning new). What about innovation? Launching a new company is certainly innovative, but I wanted something restorative, not stressful.

How about renovating some areas of our house? We did an extensive home remodel eighteen years ago and have zero desire to repeat that stress. Could I do something with the words novice, novelty, or novel reading (not writing?)

The cone of shame. This shot was a November photograph from 2017 in between long, intense novel writing stretches.
The cone of shame. This shot was a November photograph from 2017 in between long, intense novel writing stretches.

Taking a Test Drive

On October 30, I took a trial run with “novelty.” I sent several messages to friends I’ve lost touch with over the past year and was pleasantly surprised when I received warm replies.

I’ve done plenty of letter-writing challenges before, sending notes to my parents in celebration of anniversaries or birthdays, the number of correspondences matching the number of years. Been there, done that. What else might I try?

On October 31, I chose a different path. I started a pork shoulder in the Dutch oven first thing in the morning to guarantee I had protein for the week. Yum. Cooking requires time I can’t really spare this month, so trying a new recipe every day wouldn’t work. But what if I simply did something new each day?

A November challenge could be food-related. One of the fun things I like to do is decorate food. Here, fresh tasty treats with a Halloween theme, no added sugar.
A November challenge could be food-related. One of the fun things I like to do is decorate food. Here, fresh tasty treats with a Halloween theme, no added sugar.

Kicking Off My November Challenge

On the first day of November, rather than driving an hour to the mountains (as originally planned), I headed to Magnuson Park with Ajax. Our target was looking for a snow bunting, a rarity I had only seen once before. I don’t do much birding in the fall, mainly because the only birds available are residents. We recorded 23 bird species, no bunting, but plenty of waterfowl!

Thursday morning, I went outside in the rain in the dark to do a few of my physical therapy exercises while grounding at the same time. Friday I generated a possible script for a video using assistance from Chat GPT. On Saturday, my daughter and I visited Hobby Lobby for holiday crafting supplies. And today I’m enjoying reading a graphic memoir, Kid Gloves. My “novelty” November challenge is off to a good start.

Magnuson Park waterfront on November 1, 2023 to kick off my novelty November challenge. No rain!
Magnuson Park waterfront on November 1, 2023 to kick off my novelty November challenge. No rain!

Creating Your Own November Challenge

Now it’s your turn. How might you insert some novelty into your life? Can you come up with ways to manage your stress, embrace change, and tap into your creativity this month?

Here are eleven ideas (November is, after all, the eleventh month of the year!) to get you started. They all begin with the letters “N-O” and can be done in November without investing significant resources.

Challenge Ideas 1-5

No: Just say no to something you really don’t want to do. Put yourself first.

No Negativity: Consciously avoid negative self-talk and pessimistic thoughts.

Nocturnal Walk: Enjoy the crisp night air with an evening walk, embracing the tranquility and freshness. We set the clocks back an hour so we have more night darkness to deal with. Enjoy it!

Nomad Day: Spend a day exploring a part of your community you don’t usually visit. Notice and name whatever captures your attention. You may discover a part of yourself that goes underappreciated!

Nonchalant Attitude: Adopt a carefree approach towards minor setbacks. Whenever I feel overwhelmed, I write down a few wins from the current or previous day to remind myself that yes, I AM moving forward. (You may recall this practice from The Gap and The Gain.)

The peaceful calm of Lake Washington was exactly what I needed on November 1 instead of a long drive in the car!
The peaceful calm of Lake Washington was exactly what I needed on November 1 instead of a long drive in the car!

Challenge Ideas 6-11

Nonjudgmental Listening: Practice listening to loved ones, friends, and colleagues with love, not judgment.

Notes of Appreciation: Write thank-you notes or express gratitude to loved ones.

Notice Nature: Spend time observing the subtle changes in nature as we approach winter.

Nourish Your Body: Focus on eating with awareness and appreciation for all the wonderful things your unique body can do.

Novel Reading: Escape into a fictional world by enjoying a book in a genre you don’t usually read.

Now: What have you been putting off that you could tackle today? Can you spend five minutes on it? What one thing can you prioritize for November so you stop feeling overwhelmed?

Fabulous colors abound in the Puget Sound right now. Go on a color -collecting walk
Fabulous colors abound in the Puget Sound right now. Go on a color-collecting walk.

November Challenge Takeaways

Which ideas resonate with you? How might you create your own self-supported and motivating challenge for the next few weeks?

Whatever you choose to focus on, have a way to track your “wins” whether that is reflecting on your day and noting what you did that was new or required a beginner’s mindset.

A "notice and name" mushroom I discovered during our birding trip to Houston and South Padre Island in November 2022, a "novelty" event for sure, traveling without our daughter.
A “notice and name” mushroom I discovered during our birding trip to Houston and South Padre Island in November 2022, a “novelty” event for sure, traveling without our daughter.

Periodically review what’s working for you so that you can adjust your challenge to serve you.

Share your results in the comments so that others can benefit from our collected wisdom. Good luck with your novelty November!

Gratitude Practice: How To Cultivate Your Unique Habit

As November approaches, it’s the perfect time to practice gratitude. Establishing such an approach is a great way to appreciate life’s blessings. In this post, we’ll introduce you to how to create your own unique gratitude practice. One that resonates with your lifestyle and transforms your perspective. For previous blog posts about gratitude, see How to Practice Gratitude to Get Unstuck and How to Play Your Way to Gratitude.

One gratitude practice I have is shooting a photo of something that catches my eye. I am grateful for colors, for vision, for people who enjoy seasonally decorating their homes, for walks with my dog, and for dry weather.
One gratitude practice I have is shooting a photo of something that catches my eye. I am grateful for colors, for vision, for people who enjoy seasonally decorating their homes, for walks with my dog, and for dry weather.

Transcend Judgment through Gratitude

A wise author, Dain Heer, reminds us in his book, Body Whispering, that we cannot be in judgment and gratitude at the same time. Are you often harsh toward yourself? If so, perhaps it’s time to notice when that inner critic takes over. Harsh judgment often leads to a spiral of negativity. According to Heer, the antidote is replacing judgment with appreciation.

Instead of feeling unhappy about your (insert body part here), shift your focus to being thankful for the many tasks that part helps you perform. This transition from a judgmental mindset to one of gratitude can improve your outlook and help you develop a more positive self-image.

Instead of complaining about the downpour, I chose to be grateful for roofs, umbrellas, and rain jackets. We take so many simple luxuries for granted until they are no longer there. Watching the survival series, "Alone", has given me an immense appreciation for having food on my plate rather than sedges, worms, or nothing at all.
Instead of complaining about the downpour, I chose to be grateful for roofs, umbrellas, and rain jackets. We take so many simple luxuries for granted until they are no longer there. Watching the survival series, “Alone”, has given me an immense appreciation for having food on my plate rather than sedges, worms, or nothing at all.

If you notice yourself being overly critical, stop. See if you can discover something positive about the situation. What we seek we will find. If we always look for the negative, we will find negativity. By training our brains to look for the positives, we reinforce that skill set and build the mental muscles that can help us feel better.

Gratitude Practice: Mutual Exchange

Sharing gratitude can amplify their positive effects. Consider exchanging gratitude with a friend or loved one. This can create a mutual appreciation for life’s blessings.

One way I do this is by exchanging gratitude with my mother in North Carolina. This Sunday afternoon ritual not only enriches our personal gratitude practice but also strengthens our family bond.

When I hike in the mountains, on the trip back to the car I often find myself calling out all the things I'm grateful for during the outing, from the weather, to my companion Ajax, to the beautiful mushrooms poking out to say hi.
When I hike in the mountains, on the trip back to the car I often find myself calling out all the things I’m grateful for during the outing, from the weather, to my companion Ajax, to the beautiful mushrooms poking out to say hi.

The other family gratitude practice we have includes sharing highlights of our day while eating dinner. We have been doing this as a family for about a decade. Some days it’s hard to come up with anything, but we always can say we’re grateful for the food in front of us and for each other’s company.

Cultivate a “Choice,” not “Should,” Mindset

For a gratitude practice to be effective, it must be something you look forward to. Not an obligation to check off your to-do list. See whether you can change from a “should” mentality to a “choice” mentality.

See if you can find tiny pockets of time where you are relaxed, maybe even happy. Use 1-2 minutes to think about a positive moment in your day. You have the beginnings of a gratitude practice!

This photo brought a smile to my face and a flood of memories of our second visit to New Zealand where we visited a wallaby petting center two days after Christmas, 2019. So grateful for vacations, for photographs, for memories.
This photo brought a smile to my face and a flood of memories of our second visit to New Zealand where we visited a wallaby petting center two days after Christmas, 2019. So grateful for vacations, for photographs, for memories.

At night before you go to bed, jot down three things that went well. They can be small, such as noticing a double rainbow. Or they might be big, such as launching a new website or celebrating a promotion. Doing so gives your subconscious positive statements to reflect on overnight. In turn, this can help you start a new day feeling positive.

Gratitude Practice: Diverse Ideas

Gratitude practices are not one-size-fits-all. They can take numerous forms based on your unique preferences. Here are a few ideas to get you started.

  • Reflect Daily – Take a few minutes each day, perhaps in the morning or before bed, to reflect on what you’re grateful for. It can be helpful to center your thoughts on positive experiences, people in your life, or even simple pleasures.
  • Keep a Gratitude Journal – Jot down things you’re thankful for each day. This helps you foster a mindset of appreciation. It also creates a record of positive experiences you can reflect upon later.
The care and attention that went into this tiny planter box is evident, with the five-toe stones next to appropriately sized plants. What can you find that makes you smile?
The care and attention that went into this tiny planter box is evident, with the five-toe stones next to appropriately sized plants. What can you find that makes you smile?
  • Express Gratitude to Others: Send a simple thank you or a note of appreciation. Do something kind for someone. Expressing gratitude enhances your relationships and spreads positivity.
  • Cultivate Mindfulness – Being present and mindful can help you appreciate tiny moments. Look for the aspects of your life that bring you joy.
  • Keep a Gratitude Jar – Keep a container where family members can store notes of gratitude. Over time, you will fill the jar with reminders of good moments, which you can reflect on together.

Review Your Gratitude Journey

Creating a unique gratitude practice is a journey of self-exploration and appreciating life’s rich offerings. In addition, a periodic review of your gratitude can provide insight into your personal growth. It’s inspiring to see how your appreciation evolves over time.

As we approach November, we can make a conscious effort to replace judgment with appreciation. Share thankful moments with loved ones. Embrace a joyful approach to our practice. Explore diverse gratitude expressions. And reflect on our gratitude journey. Through these steps, we enrich our lives and create ripples of positivity that can spread to those around us.

So many gratitudes come to mind with this image. Gratitude for family, for travel, for creativity. For the time my daughter and her grandparents could spend together this fall. And for air travel which makes it possible to visit loved ones across the country.
So many gratitudes come to mind with this image. Gratitude for family, for travel, for creativity. For the time my daughter and her grandparents could spend together this fall. And for air travel which makes it possible to visit loved ones across the country.

If you have a unique gratitude practice you’d like to share, please do so in the comments. Your comments contribute to the shared community of understanding. Plus I love hearing from readers!

How to Use Journal Prompts to Embrace Autumn Change

This week provided a deep dive into furthering my education. Self-study material for becoming an NBC-HWC (National Board-Certified Health and Wellness Coach). Enrollment in a course called The Art of Journal Coaching. Precision Nutrition’s 8-week course about Chat GPT. Learning about lymph and fluid flow and the power of the tongue from the Tongue Mojo expert at Stop Chasing Pain. Although my daughter is enrolled at the University of WA, each fall I, too, evolve through learning. This week I merged all of my current interests into a post featuring 20 autumn journal prompts meant to inspire reflection on change.

Change is in the air. Use some of the journal prompts from this post to reflect on what change means to you.
Change is in the air. Use some of the journal prompts from this post to reflect on what change means to you.

Journal Prompts 1-5: Observe Nature’s Changes

As we head deeper into autumn, signs all around us point to change. Falling leaves. Shorter days. Dropping temperatures. Returning rain. Migrating birds. What are some of your favorite signs of change? What does autumn mean for you? To guide and inspire you, here are some journal prompts around observing nature’s changes.

  • Reflect on the transformation of green leaves to vibrant reds, oranges, and yellows. How does this mirror change in your own life?
  • Write about a tree that loses its leaves every fall. How does it prepare for winter and what can you learn from its cycle?
This image evokes both the return to school and the changing seasons. One of my favorite local trees.
This image evokes both the return to school and the changing seasons. One of my favorite local trees.
  • Reflect on the crispness of the autumn air. How does the change in temperature make you feel?
  • Write about your favorite autumn scent, be it cinnamon, burning wood, or damp earth. How does it evoke memories or emotions?
  • Reflect on the sounds of fall, from rustling leaves to distant geese. How do these sounds shape your autumn experience?

Autumn Prompts 6-10: Embrace Personal Growth

If you’ve followed my blog for a while, you know that every so often I stop to pause and reflect on where I’ve come and where I’m heading. While many people do this at the change of the calendar year, I also do it at the start of each school season. There is no better time than the present to stop and think about where you’re headed. Enjoy some journal prompts around personal growth.

  • Write about a personal challenge you faced this year. How can you see it in a new light, inspired by the changing seasons?
  • Reflect on the concept of “harvest.” What have you sown and reaped in your personal or professional life?
  • Write about a time you felt like a lone leaf, drifting away from its tree. What did you learn from that experience?
A photo from a trip to Melakwa Lake in the fall of 2022.
A photo from a trip to Melakwa Lake in the fall of 2022.
  • Reflect on the shorter days and longer nights. How can you make the most of your time, even when it feels limited?
  • Write about a past autumn when you experienced significant change. How did you adapt and grow?

Journal Prompts 11-15: Beauty and Impermanence

When life feels chaotic and out of control, taking a walk around the block or visiting a nearby park can provide substantial restorative benefits. Last week I shared a recent experience with forest bathing. This week I provide prompts for you to reflect on what nature means to you. How might you enrich your relationship with yourself — and with nature? Below are prompts on appreciating beauty and impermanence.

  • Reflect on the beauty of a decaying leaf. How can you find beauty in imperfections or endings in your life?
  • Write about a memorable autumn sunset you witnessed. What feelings did it evoke?
  • Reflect on the fleeting nature of fall foliage. How does it remind you to cherish moments and phases in life?
Fungus on a decaying nurse log covered in moss. What can you notice in your local green space?
Fungus on a decaying nurse log covered in moss. What can you notice in your local green space?
  • Write about a forest or park in autumn. How do the varying colors and stages of trees inspire you?
  • Reflect on a rainy autumn day. How does the rain rejuvenate the earth, and how can challenges rejuvenate you?

Prompts 16-20: Prepare for the Future

Finally, once you have reflected on today, imagine what you want your future to look like. Picture yourself ten years from now, living an ideal day. Where are you? Who is with you? What are you doing? Precision Nutrition coaches refer to this exercise as the Destination Postcard. The more vivid the details you supply, the more likely your brain is to help you reach it. Consider the following prompts in preparing for the future.

  • Write about the animals preparing for winter. How can you prepare for future challenges or seasons in your life?
  • Reflect on the balance between letting go (like trees shedding leaves) and holding on. When is it time for each in your life?
  • Write about the warmth of a cozy sweater or electric blanket. How can you create warmth and comfort in your life as the days get colder?
Consider your life as varied and colorful as Mother Nature's landscape. Everything provides balance until one color takes over. What do you need in order to restore balance in your life?
Consider your life as varied and colorful as Mother Nature’s landscape. Everything provides balance until one color takes over. What do you need in order to restore balance in your life?
  • Reflect on the anticipation of the first snowfall. How can you embrace the unknowns in your life with similar anticipation?
  • Write about a family or community autumn tradition. How does it bring people together and how can you foster such connections in your life?

Using Journal Prompts in Your Practice

Allow these prompts to inspire you to see the beauty of autumn and draw parallels with your own experiences. If you feel pressed for time, consider picking one prompt that speaks to you, to begin with. Set an alarm for anywhere from 2-5 minutes and jot down everything that comes to mind. The next time you have a few minutes, pick another prompt.

A favorite fall image from a hike on Tiger Mountain.
A favorite fall image from a hike on Tiger Mountain.

Don’t feel compelled to write about them all, unless you love journaling. When I get stuck journaling I love to have a prompt or two available to channel thoughts in a new direction. And you can do this in a natural setting (nature journaling), on a computer, or even dictated. Whatever works for you.

Happy reflecting! And if you care to share, please do so in the box below. I love hearing from readers.

Forest Bathing: How To Get Started

Before I share my recent experience with forest bathing, I wish to extend deep gratitude to Chloe Lee, affiliated with Cascadia Forest Therapy. She first introduced me to the practice in March 2021. Chloe has a unique and deeply personal way of extending “Invitations” to enjoy the forest.

Last Tuesday, she invited me to join her on a guided walk in the Arboretum. During our two hours, she asked me several questions about my own practice which I thought would make a good introductory blog post. Any errors herein are mine alone.

Forest bathing doesn't require any water, although we had plenty of rain on October 10. It made everything magical.
Forest bathing doesn’t require any water, although we had plenty of rain on October 10. It made everything magical.

What Is Forest Bathing?

Put most simply, forest bathing, or shinrin-yoku, is the Japanese practice of self-care and mindfulness that involves opening your senses to all the forest has to offer, from noticing movement, seeking tiny objects, experiencing colors in new ways, or finding a place to sit and absorb whatever Mother Nature offers.

If after reading this post you’re interested in learning more, please visit Cascadia Forest Therapy’s article on a “Typical Forest Bathing Session” or scroll down for some wonderful resources I found on my shelf.

A damp heart-shaped leaf that reminded me of my mother. While use of cell phones is discouraged on traditional forest bathing walks, I knew I would ultimately want to share this wonderful experience with readers.
A damp heart-shaped leaf that reminded me of my mother. While the use of cell phones is discouraged on traditional forest bathing walks, I knew I would ultimately want to share this wonderful experience with readers. Instead of several dozen photos, I only shot five.

The Beginnings Of My Journey

In March 2021, I needed helpful ways to handle stress rather than sinking into addictive tendencies. Chloe introduced me to the calm, centering practice of forest bathing. During our walk this week, she asked me to share an early forest bathing memory.

I recounted my first time in Boeing Creek Park, a place I’ve returned to many times since. At her invitation to find something that “spoke” to me in some way, I crept up to the biggest Douglas fir in the area. I caressed the ribbed bark, circled around the trunk examining woodpecker holes and moss covering it, and looked up as the tree sighed on the breeze.

Out of respect to "Be a tree" I have never taken her picture, but at the end of my first forest bathing experience I did shoot a picture of the round stone, a symbol of my "go-go-go" nature that I strive to leave behind.
Out of respect to “Be a tree” I have never taken a picture, but at the end of my first forest bathing experience I did shoot a picture of the round stone, a symbol of my “go-go-go” nature that I strive to leave behind.

Be-a-Tree

Assigning the tree a human name didn’t feel right. I intuitively thought of it as female, but I admit I don’t know whether trees can even be male or female. So I refer to the tree simply as “Be-a-tree.” (Beatrice?) I gave Be-a-tree a hug, stared up into its high and mighty branches dwarfing all those in its presence, and felt deeply connected to a tree in a way I never had before. Almost like the tree was a grandparent. Or great-grandparent.

Am I a tree hugger? That particular one, yes.

A madrone reaching high up in the canopy of the Arboretum.
A madrone reaching high up in the canopy of the Arboretum.

Every time I return to the park, I include a short visit to Be-a-tree. Oh, the many fascinating years it has experienced. And it will probably be standing long after I move on. Appreciating nature’s longevity and healing powers helps put things into proper perspective. It’s hard to be depressed or manic while surrounded by trees.

Have you ever connected with a tree? If you are interested in learning more about the hidden lives of trees, check out Peter Wohlleben’s book.

Sit Spot

Chloe extended another invitation in a grove where a barred owl hooted a greeting. She suggested we find a spot to lean up against a tree and absorb whatever Mother Nature wanted to reveal. This time I found a Madrone with peeling bark. Since I seldom visit the Arboretum, and probably couldn’t locate this one again, I did not feel a need to name it. However, I did notice the lovely, thin, tissue-paper bark.

In our tea circle, I shared that Mother Nature had wrapped up the tree, almost as a present. Have I mentioned that I love trees?

Forest Bathing: How To Get Started

Integrating Practice with an Urban Lifestyle

A question we discussed in a group and in smaller groups was how to include a forest bathing practice in an urban setting. My own practice looks like this:

  • Daily walks (3-4) outdoors with my dog, rain or shine
  • Daily grounding (earthing) in my backyard, 30 minutes
  • Weekly hikes with my dog
  • Birding seasonally, sometimes monthly
  • Forest bathing as the opportunity arises, no set frequency but more often in spring
  • Vacations 2x/year to wildlife destinations for bird and animal photography
  • My Active Ajax Adventures Rambles and OcTraPiMo projects, both outdoors-based projects
One of my favorite things to do outside is to appreciate the changing seasons. My favorite colors occur in the fall.
One of my favorite things to do outside is to appreciate the changing seasons. My favorite colors occur in the fall.

As you can see, even living in an urban setting like Seattle, I have carved out regular practices that take me out in nature to help me stay grounded, connected, and less stressed. You can, too, by making it a priority and finding ways that work for you.

Developing Your Practice

If you are interested in trying forest bathing for yourself, you can embark on a guided trip to see what the invitations and practice look, feel, and sound like.

Once you have had a taste for it, plan a few visits to your nearest greenspace, preferably a place with trees. Go alone, without any set objective of time or distance. Your goal is simply to BE and FEEL. Motion can come later once you tap into emotions.

Use all five senses. Can you find ten different sights that appeal to your eyes? a certain color? something bigger than a bicycle, smaller than a penny? What do you hear? When you walk, how do you feel? how does it feel to rub your feet along the surface or skim the top with your hand? Are there distinct smells?

Oh, to be so lucky on your forest bathing adventures as to find a handful of ripe blueberries!
Oh, to be so lucky on your forest bathing adventures as to find a handful of ripe blueberries!

Perhaps the hardest sense to use during forest bathing is taste. I don’t advocate trying mushrooms, as I don’t know which might be poisonous, but when berries are ripe or apples are in season, go for it. We enjoyed 100% cacao and freshly brewed forest tea with cedar, cinnamon, and nettle Chloe picked during our hike.

Where Can I Learn More About Forest Bathing?

I used forest bathing techniques on a hike with Ajax in March, 2021 on one of our favorite trails on Tiger Mountain.
I used forest bathing techniques on a hike with Ajax in March, 2021 on one of our favorite trails on Tiger Mountain.

If you are interested in contacting Chloe Lee directly, here are her personals:

www.chloejanelee.com

hello@chloejanelee.com

www.cascadiaforesttherapy.com

Instagram @chloe_jane_lee

Now go outside, find a tree to admire and learn about for the next five minutes, and tell it Chloe, Court, and Be-A-Tree sent you!