What Is Nature-Based Therapy and How Can It Help?

Nature-based therapy, also known as ecotherapy or outdoor therapy, is a therapeutic approach that incorporates nature and outdoor experiences into the healing process. It leverages the natural world to promote emotional, psychological, and physical well-being. Unlike traditional talk therapy, which typically takes place indoors, nature-based therapy happens in natural settings like forests, meadows, or near bodies of water.

How Does Nature-Based Therapy Work? (Techniques & Approaches)

Nature-based therapy can take many forms, depending on the therapist’s approach and the client’s needs. Common techniques include:

Mindful Nature Walks – Guided walks that incorporate mindfulness practices to reduce stress and increase awareness.
Orientation to the Natural World – Engaging the senses to attune to the surrounding environment, helping with nervous system regulation and grounding techniques.
Building Nature Sculptures & Concentric Circles – Creating patterns in nature to explore themes of balance, resilience, and polyvagal theory, helping individuals understand their fight/flight/freeze responses when under stress just like other mammals.
Grounding Exercises – Engaging in sensory experiences like touching the earth, feeling tree bark, or listening to nature sounds to calm the nervous system.
Adventure Therapy – Activities like hiking, kayaking, or rock climbing that build resilience and self-efficacy.
Letting Nature Interrupt the Mind – Observing animals, the wind, or shifting light patterns to break mental loops and invite therapeutic insights.
Curiosity in Nature – Encouraging exploration of small details in nature to foster a sense of wonder, adaptability, and mindfulness. Contemplating how one fits in the natural world and is reflective of nature.

What Are the Mental Health Benefits of Nature-Based Therapy?

Nature-based therapy is effective in supporting mental health in several ways:
Reduces Anxiety and Depression – Studies show that time in nature lowers stress hormones and boosts mood-regulating neurotransmitters like serotonin.
Enhances Trauma Healing – Being in nature helps regulate the nervous system and supports somatic-based trauma recovery.
Improves Emotional Regulation – Engaging with nature fosters mindfulness, helping individuals manage overwhelming emotions.
Encourages Mind-Body Connection – Physical movement in outdoor settings helps people reconnect with their bodies, reducing dissociation and increasing self-awareness.
Boosts Creativity and Problem-Solving – Time in nature enhances cognitive flexibility, making it easier to process emotions and find solutions to challenges.

How Is Nature-Based Therapy Different from Traditional Talk Therapy?

While traditional talk therapy takes place in an office setting, nature-based therapy removes the walls, integrating movement, sensory experiences, and environmental connection into the healing process. Key differences include:

More Embodied Approach – Clients engage their whole body in therapy rather than sitting and talking.
Less Pressure to Maintain Eye Contact – Some people find it easier to open up while walking or interacting with nature instead of sitting face-to-face.
Natural Regulation of Nervous System – Exposure to nature naturally shifts the body into a calmer, more regulated state, making deep emotional work more accessible.

Who Can Benefit from Nature-Based Therapy?

Nature-based therapy is beneficial for people of all ages dealing with:

Trauma and PTSD
Anxiety and stress-related disorders
Depression and mood disorders
ADHD and difficulty focusing
Grief and life transitions
Burnout and chronic fatigue
Relationship issues

How to Get Started with Nature-Based Therapy?

If you're interested in nature-based therapy, here’s how to begin:

Find a Qualified Therapist – Reach out to me through my email.
Explore Different Approaches – Decide if you’d like structured activities (e.g., building nature sculptures) or a more open-ended nature experience.
Incorporate Nature into Daily Life – Even small changes, like daily walks in a park, can help boost mental well-being.

Why Nature-Based Therapy Works?

Nature has an incredible ability to heal, regulate, and restore balance. Whether you’re struggling with anxiety, trauma, or life transitions, connecting with the natural world can provide the grounding and clarity you need. If you’re ready to explore the healing power of nature-based therapy or have any more questions, please reach out!

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Being Safe vs Feeling Safe: A Nervous System Guide (with horses)

By Lexie Glisson • January 31, 2026

Why You Can Be Safe but Not Feel Safe: And What Horses Mirror Safety isn’t just a thought. It’s a nervous system experience. There’s a big difference between being safe and feeling safe : Being safe means there’s no present-moment threat. Feeling safe means your nervous system agrees. If you’ve ever been in a totally normal moment, nothing dangerous is actually happening, but your body is acting like something is wrong, you’re not alone. You might notice a tight chest, foggy thinking, an urge to escape, or a sudden numbness. That’s often a conditioned response : an inner state that doesn’t match your outer reality. This is where a tool called dual awareness can help. What is dual awareness? A nervous system tool for feeling safe Dual awareness is when you place equal attention on your outer world and your inner world . It helps you check for congruence between: what’s actually happening right now, and what your nervous system is experiencing. When your inner experience matches your outer circumstances, you’re more likely to respond with choice and clarity. Step 1: How to check for safety in your environment Before we do anything internal, we start with the obvious question: Am I actually unsafe right now? If there’s a real present-moment threat, that’s not the time to talk yourself out of it. Your nervous system is doing its job. If you’re physically safe, here are a few gentle ways to orient to the present moment: What do I see right now? Where are my feet? What sounds do I hear? Step 2: How to check your breathing, body, and thoughts Next, shift your awareness inward and notice what’s happening without forcing it to change. Breath: fast, slow, shallow, deep Body: tense, relaxed, strained Thoughts: scattered, racing, absent, foggy, sharp, hyper-alert Then try naming your experience in a way that creates a little space: “A part of me feels scared.” “A part of me wants to leave.” Instead of: “I’m not safe.” This small shift can help you stay connected to what’s happening inside without becoming consumed by it. Step 3: How to tell if you are safe but not feeling safe Now that you’ve tuned into both your outer world and inner world, ask: Does my internal experience match my external circumstances? Being safe + feeling safe is a congruent state. Being safe + feeling unsafe is an incongruent state. Incongruence doesn’t mean you’re doing anything wrong. It often means your nervous system is responding from old learning rather than present-moment reality. What horses mirror in equine-assisted therapy: congruence and nervous system state When working with horses, they can support this process by mirroring congruence or incoherence in real time. Horses are especially sensitive to authenticity. They don’t care if you’re sad, mad, bad, or glad. What matters most is whether your inner state is congruent with your outward expression. As you attempt to connect, you may notice patterns in how horses respond. Signs a horse may sense calm and congruence Turn toward you with soft eyes and gentle curiosity Eat or drink water (often a sign of rest and digest) Hold their head in a neutral or lowered position; ears forward or neutral Stand with a leg cocked or lie down to rest Signs a horse may sense stress, activation, or incongruence Become restless, busy, or more alert Lift their head or pin their ears back Break connection and move away Test boundaries by crowding your space or bumping you These are only a few examples, and it’s always more complex than one behavior. It’s about the whole scene: the context, the relationship, and the overall vibe. That’s also why it’s important to do this work with an experienced equine professional. In session, I use my own dual awareness to track what’s happening and help you and the horses move toward deeper congruence. How you rewire the nervous system: repetition and returning to the present Dual awareness helps you stay connected to yourself and your environment in the present moment without getting swallowed by a conditioned response based on the past. Every time you notice you’re elevated and you come back to reality, you’re reprogramming your nervous system. Every time you catch an old story and choose to reorient to the present moment, you’re reprogramming your nervous system. Every time you become aware that your body is reliving an old experience that doesn’t match what is actually happening right now, you’re building a new bridge. You’re learning to respond to the world as the mature adult you are, instead of like the younger part of you that didn’t know what to do. Therapy support in Boulder and Denver: equine-assisted therapy, EMDR, and nervous system work If you’ve been wondering why you can know you’re safe but not feel safe, you’re not alone, and it’s workable. Dual awareness is one of the ways we start building that bridge. Want support with this work, with or without horses? Reach out to schedule a consultation and we’ll explore what kind of therapy support fits best.