As first responders, we often find ourselves living in the fast lane, constantly on alert, managing crises, and navigating high-pressure situations that demand our focus, skill, and resilience. In the midst of this chaotic work life, I have found that one of the most essential tools in managing stress and maintaining my mental health has been connecting with nature.
My journey to finding peace in the wild didn’t happen overnight, but as I’ve experienced the therapeutic power of the natural world, it has become an integral part of my self-care routine—something I actively seek out for restoration, clarity, and healing. Whether it’s a short walk along a river or an extended camping trip in the woods, these moments in nature have become my sanctuary, offering a sense of grounding that helps me process the emotional toll of my EMS career.
Outdoor Experiences That Provide Peace and Clarity
One of the most accessible places for me when time is short is the Androscoggin Riverwalk, in Lewiston-Auburn, and the Bragdon Hill Conservation area in Poland, ME. I’ve found that even a brief walk along the riverbanks or forest offers a mental reset, allowing me to pause and absorb the sights and sounds of the flowing water and wildlife. There’s something calming about the rhythm of the river, or a narrow trail, and it provides me with the space to let go of the stresses of the day.
When I have more time, I often head to Mount Apatite or Streaked Mountain for a quick hike. The physical activity combined with the natural beauty of the forest helps to clear my mind and refresh my body. Hiking is a great way to disconnect from the noise of everyday life and connect with something much bigger than myself.
For days when I need a longer getaway, I take a drive to the ocean, where the salty air and waves crashing against the rocks create the perfect environment for reflection. Fort Williams Park, in particular, is a favorite destination of mine. The trails are scenic and lead me to a rocky beach where I can listen to the waves tumbling over the stones. The sound is unlike anything else—it’s soothing, like nature’s own meditation.
Screw Auger Falls in Newry, Maine, and the areas around the University of Southern Maine in Portland are other spots that I treasure, especially when I want to explore new places for creative inspiration, such as finding seaglass. These small treasures serve as a reminder that, even in the chaos of life, beauty can be found in the simplest moments.
Technology-Free Camping for Deep Restoration
When I’m able to get away for a longer stretch of time, there’s nothing more restorative than technology-free camping in the areas surrounding Rangeley, Maine. With no cell service, I am fully immersed in the natural world—no distractions, no screens. It’s just me, the sounds of the forest, and the peaceful serenity of being completely present.
Some of my favorite activities during these camping trips include campfire meditations, kayak fishing, and paddleboarding. There’s something about being on the water, surrounded by quiet, that allows me to truly connect with myself. Whether I’m sitting quietly by a lake, a trickling stream, or gazing out at the ocean, these moments allow me to reflect and breathe deeply.
Using Nature for Meditation
Nature has become key to my meditation practice. The external sounds of the forest, the river, or the ocean provide a natural backdrop that helps me center my thoughts and focus. I use the sounds of birds chirping, water flowing, or waves crashing to quiet my mind and ground myself in the present. These moments of stillness in nature give me the mental space to process the trauma and stress of my job, while also reminding me of the peace that exists outside of the chaos.
When I can’t physically be in nature, I’ve found solace in guided meditations with nature sounds or handpan music. Some of my favorite guided meditations can be found on YouTube, and I highly recommend them for anyone seeking a moment of calm. Here are a few of my go-to meditations:
- Guided Meditation for Relaxation & Stress Relief
- Guided Meditation for Deep Relaxation
- Healing Nature Sounds Meditation
Tips for First Responders: Using Nature as a Healing Space
If you’re a first responder like me, nature can be one of the most powerful tools for managing stress and enhancing mental health. Here are a few tips on how to incorporate nature into your healing routine:
- Start Small: If you’re pressed for time, a short walk in a local park or along a riverbank can offer a quick mental reset. Even five minutes can help clear your mind and alleviate stress.
- Make It a Habit: Schedule regular outings to nature, whether it’s a weekly hike, a monthly camping trip, or even a daily walk. Consistency helps train your mind to relax and find peace in nature’s rhythms.
- Embrace Technology-Free Time: Turn off your phone and leave your digital devices behind. Technology-free moments in nature help you focus on the present and disconnect from external pressures.
- Practice Nature-Based Meditation: Use the sounds of nature to guide your meditation practice. If you can’t get outside, seek out guided meditations that feature natural sounds like water flowing, wind blowing, or birds chirping.
- Engage in Outdoor Activities: Whether it’s hiking, kayaking, or simply sitting quietly by a stream, engaging in outdoor activities can provide both physical and mental restoration. Find what brings you peace and make time for it.
Nature has become a sanctuary for me—a space where I can breathe, reflect, and find clarity. It offers a moment of respite from the chaos of my EMS career and provides the mental and emotional restoration I need to continue my work. As first responders, we give so much of ourselves to others, but we must also prioritize our own well-being. Nature has taught me that healing is possible when we take time to reconnect with the world around us, and I hope it can offer the same sense of peace and restoration to you.
Mind Over Mayday 