Clear Your Head
You set off with a head full of noise, and somewhere around the first stile it starts to quieten down. By the top, the things that felt huge that morning look a lot smaller.
Here you’ll find simple ways to get more of that from the hills, and free, proven tools for the days when a walk isn’t enough.
ArticleWhy Do The Hills Make Us Feel So Good?Evolution, being present, big views and the friendly nod on the trail.
Five Ways The Outdoors Helps
- Walk it offA busy head often settles once your legs get going. Twenty minutes at a steady pace, no destination, no podcast, is enough to start.
- Take a summit pauseAt the top, put your phone away for five minutes. Find five things you can see, four you can hear and three you can feel: the wind, the rock, your boots.
- Breathe with the climbOn a steady uphill, breathe in for four steps and out for four. It gives a racing mind something simple to follow.
- Walk with someoneWalking side by side takes the pressure off, and some of the best conversations happen on a path. Ask a friend along.
- Keep it smallYou don’t need a mountain. A local park, a canal towpath or a short circular walk from home all count.
Leave the noise
in the valley and
take the quiet home
Free CBT Tools
CBT (cognitive behavioural therapy) helps you notice unhelpful thoughts and change how you respond to them. These are all free.
- NHS Every Mind MattersFree tips and a quick quiz that builds you a personal mind plan, from the NHS.
- Living Life to the FullFree online CBT course with short, practical sessions on low mood, worry and stress.
- Get Self HelpFree CBT worksheets and guides used by therapists across the NHS.
- NHS Talking TherapiesFree NHS therapy, including CBT. In England you can refer yourself without seeing your GP.
- Mind: Nature & Mental HealthIdeas from the charity Mind for using nature to look after your mental health.
Need to talk now?
Call Samaritans on 116 123, free, any time, or text SHOUT to 85258. For urgent help call NHS 111, or 999 in an emergency.