Nature Therapy

One of the most effective anxiety busters I know of is to spend time in natural
environments. There is nothing like creation to uplift your soul, bring you peace, and
make you feel nurtured and connected to God. Walking and hiking outdoors is not only
physically beneficial it is beneficial to your soul. It is the easiest place to slow down and
be grateful for all the little blessings. "Stop and smell the roses" is cliché but it really
does work! Don't just smell the roses engage all your five senses. Smell the wildflowers,
the rain, the pine trees, and the mountain dirt. Listen to the birds singing, the crickets
chirping, the creek flowing, the wind in the trees, and the wind chimes ringing. See the
desolate mountain top, the green valley, the red canyon walls, and the orange and
purple sunset. Taste the fresh water, the lemon grass, and the wild raspberries. Feel the
sun on your skin, the thundering vibration of the waterfall, the hot granite rock, and the
exhilaration of climbing the hill. These things can decrease your blood pressure, stop you
from shaking or clinching, and bring you solace. Healthy people spend time in nature on
a weekly basis! If you live in the city go to the botanic gardens, the town park, or even
your own backyard. And if you can't go to nature during a crisis- bring nature to you.
Listening to nature sounds can greatly reduce your anxiety during a crisis. You can buy
many hour long nature soundtracks off of Amazon for $1, or watch relaxing nature scenes
off Youtube.

Sunlight Therapy

Sunlight may be taboo in culture today, but the truth is we NEED sunlight. Sunlight is
essentially the only way to get sufficient quantities of vitamin D. Vitamin D decreases
your heart rate & blood pressure, and elevates mood & calm. I know, you drink milk with
vitamin D added right? But you can't absorb that vitamin D. Some foods have vitamin D
but not enough of it. Go for the real thing. Spend one hour in the sun per week. And
yes, it does have to be UV light. That's where the vitamin D is. UV light is blue light
found in full spectrum sunlight. In the winter, the UV light gets scattered in the
atmosphere making the sky appear bluer. Same thing happens during sunrise and sunset.
Less of it gets to your skin. So you need to expose yourself to sun during the 10am-2pm
time range (winter) or 9am-6pm (summer) to insure yourself vitamin rich spectrum light.
If you are of northern decent and skin cancer prone avoid too much sun exposure, but
don't avoid sun all together. One hour per week seems like very little to me. I personally
don't believe in sun-block. Daily use of sun-block has been shown to cause skin cancer.
Instead, get gradually increasing amounts or 15 - 20 minute doses.

Music Therapy

An effective relaxation technique for me is music therapy. This is simply the use of
relaxing music to affect emotional calm. I think this is why I am one of the most relaxed
people I know. I listen to calm massage music all day. Even at home.

There is nothing like music to affect the way you feel. It can hype you up, bring you
down, delight or depress you. It is a gateway to your emotions. There are times when
violent music can be a release of negative energy (in a positive way without actually
getting violent), but for the most part, I believe that you should try to avoid any music
that causes you fear and anxiety, or endorses violence and a lack of self control.
Negative stimuli causes stress.

Here are some of my favorite relaxing CDs. Lifescapes makes great relaxation CDs. I
bought most of mine at Target from a kiosk located near the candles and incense.
Walmart and Amazon are good places to look as well.

Amazon Rainforest
Forest by Lifescapes
Instrumental Guitar
Lakeside Escape by Lifescapes
The Living Desert, National Park Series, by Orange Tree Productions
Just Relax Mexico by Lifescapes
A Night In the Forest by Sounds of Nature. Bought off Amazon for $1.
Relaxing Afternoon Jazz by Lifescapes
Relaxing Waters & Rain and Thunder, Nature's Creation Collection, Compass Productions
Rest and Relaxation by Montgomery Smith. This one is my favorite!
Sounds of Carlsbad Caverns, National Park Series, Orange Tree Productions
Sounds of the Rocky Mountains, National Park Series, Orange Tree Productions
Wind Chimes With Light Wind. Bought off Amazon for $1.
Copyright 2014 Mountain Meadow Massage Therapy. All rights reserved.
PO Box 297 Buena Vista, CO 81211
720-346-3948
Mountain Meadow Massage Therapy