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Ho w can nature help y ou heal ? How can nature help you heal? How does Nature-based healing work? Ho w does Nature - based healing w ork ?
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stories of hope and healing
5 in 5 Nature Healing Challenge 5 in 5 Nature Healing Challenge MORE IDEAS FOR SPENdING time in nature? MORE IDE A S FOR SPENdING time in nature ?
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Cited Sources
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Notes
A ppendi x - printable challenge tracker Appendix - printable challenge tracker
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Ho w can How can
nature Help y ou Help you
Silent or shared reflection
N a tur e - ba s ed heali n g i nvo l v e s t aki n g a b r eak f rom your dail y rout i n e a n d sp e n di n g t i m e i n t he n a tur al wor ld . N o m a tt e r w he r e you li v e — i n t he ci ty or c ountrys ide , b y a and spending time in the natural world. No matter where you live — in the city or countryside, by a lake or i n t he de s e rt — t he r e i s likel y som e ki n d o f n a tur e n ea r you . W he t he r i t ’ s a tr ee on your str ee t or a n a t i on al p a r k d own t he ro ad , t aki n g a mom e nt to e n c ount e r t he n a tur al wor ld ca n be a n i mport a nt p a rt o f your heali n g j ourn e y . park down the road, taking a moment to encounter the natural world can be an important part of your healing journey. W hile n a tur e ha s m a ny be n efi ts , he r e a r e a fe w t ha t m igh t be e sp eciall y hel p f u l to you a s you pro ce ss your e xp e r ie n ce s w i t h ab ort i on : 1 While nature has many benefits, here are a few that might be especially helpful to you as you process your experiences with abortion: 1 Nature-based healing involves taking a break from your daily routine lake or in the desert — there is likely some kind of nature near you. Whether it’s a tree on your street or a national
S p e n di n g t i m e i n n a tur e gi v e s you a s afe , cal m i n g e nv i ronm e nt to pro ce ss your feeli n g s , ei t he r i n de p e n de nt l y or w i t h ot he rs . Spending time in nature gives you a safe, calming environment to process your feelings, either independently or with others.
Reduced distractions N a tur e r ed u ce s “ no i s e .” C onst a nt di str ac t i ons f rom p h on e s a n d ot he r de v ice s al so m ake i t diffic u l t f or you to f o c us on heali n g . Nature reduces “noise.” Constant distractions from phones and other devices also make it difficult for you to focus on healing.
Space for Tough emotions N a tur e ca n m ake you feel mor e a t p eace , all ow i n g you t he m e nt al a n d e mot i on al st a t e to e n c ount e r diffe r e nt st age s o f g r ief . Nature can make you feel more at peace, allowing you the mental and emotional state to encounter different stages of grief. Ne w Perspectives New Perspectives N a tur e i nv i t e s a f r e s h w a y o f s eei n g t hi n g s . W i tn e ss i n g t he n a tur al wor ld ca n i nsp i r e you w i t h n e w p e rsp ec t i v e s on your e xp e r ie n ce s . Nature invites a fresh way of seeing things. Witnessing the natural world can inspire you with new perspectives on your experiences.
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nature-based healing Ho w does How does
Quick Visits D on ’ t ha v e t i m e to t ake a l on g hike , hi t t he beach , or m ake a ro ad tr i p to Y ell owston e ? T ha t ’ s o ka y ! T he g oo d n e ws i s e v e n a qu ick , 20 – 30 m i nut e “ d os e ” o f n a tur e a t your l o cal p a r k ca n be e nou gh to s ee a su b st a nt ial dec r ea s e i n str e ss . 2 Don’t have time to take a long hike, hit the beach, or make a road trip to Yellowstone? That’s okay! The good news is even a quick, 20–30 minute “dose” of nature at your local park can be enough to see a substantial decrease in stress. 2
Blue & Green Spaces Blue & Green Spaces S tu die s s h ow t ha t “ r ec r ea t i on al v i s i ts to g r ee n , i n la n d - bl u e , a n d c o a st al - bl u e sp ace s ” ca n lead to be tt e r m e nt al heal t h a n d r ed u ce n ega t i v e e mot i ons — e v e n up to f our w eek s la t e r ! 3 Studies show that “recreational visits to green, inland-blue, and coastal-blue spaces” can lead to better mental health and reduce negative emotions — even up to four weeks later! 3
Deliberate Connection T he J a p a n e s e t e rm s hi nr i n - yo k u , w hich tr a ns la t e s to “ f or e st ba t hi n g ,” i nvo l v e s a n i nt e nt i on al postur e o f op e nn e ss to t he bea uty o f n a tur e . B e st o f all ? E v e n if you d on ’ t li v e a nyw he r e n ea r a f or e st , r e su l ts su gge st t ha t e v e n p ic tur e s o f n a tur al bea uty a r e e nou gh to achie v e heal t h be n efi ts like l ow e r c ort i so l , bl oo d pr e ssur e , a n d hea rt r a t e . 4 Even if you don’t live anywhere near a forest, results suggest that even pictures of natural beauty are enough to achieve health benefits like lower cortisol, blood pressure, and heart rate. The Japanese term shinrin-yoku, which translates to “forest bathing,” involves an intentional posture of openness to the beauty of nature. Best of all?
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Stories of. . Hope and Healing Stories of. Hope and Healing
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Stories of Hope & Healing
Clearing the Debris Clearing the Debris Making Space for Healing
S t a n di n g b y a bl o cked str ea m , I r eali z ed t he deb r i s i n t he w a t e r w a s j ust like t he e mot i on al bl o ck s I n eed to clea r to le t heali n g fl ow t h rou gh my life . Standing by a blocked stream, I realized the debris in the water was just like the emotional blocks I need to clear to let healing flow through my life.
I hea r d w a t e r r aci n g a s I a ppro ached t hi s a r ea . I stoo d t he r e li st e n i n g to t he w a t e r rus h ov e r t he l o g a s i t f oun d a p a t h t h rou gh t he st ick s a roun d i t . A n d I w a t ched t he r i pp le s i t ca us ed i n t he w a t e r on t he ot he r s ide . I t h ou gh t ab out h ow t ha t rus hi n g w a t e r i s like t he heali n g I n eed to le t fi n d a w a y t h rou gh my p ai n . I t h ou gh t ab out w ha t t h os e r i pp le s c ou ld be i n my life if I c ou ld ge t t ha t heali n g — t he cal m i n g o f my a n ge r , t he c om f ort f or my s ad n e ss , t he i mprov e m e nt i n my r ela t i ons hi ps … A f t e r I stoo d t he r e pon de r i n g f or a w hile , I decided to w alk on . A s I p a ss ed , I l oo ked back a t t he li tt le w a t e r fall . I t w a s on l y t he n t ha t I s a w t ha t t he w a t e r w a s fi n di n g i ts w a y t h rou gh a ton o f deb r i s t ha t w a s i n f ront o f t he l o g bl o cki n g t he fl ow . W e ’ d j ust had a big storm , w hich ca us ed a l ot o f da m age . I j ust stopp ed a n d stoo d t he r e a s I r eali z ed t hi s r eall y w a s a m e t a p h or f or my life . After I stood there pondering for a while, I decided to walk on. As I passed, I looked back at the little waterfall. It was only then that I saw that the water was finding its way through a ton of debris that was in front of the log blocking the flow. We’d just had a big storm, which caused a lot of damage. I just stopped and stood there as I realized this really was a metaphor for my life. E v e ryt hi n g t ha t led up to my ab ort i on a n d my e mot i ons a n d e v e ryt hi n g I ’ v e bee n deali n g w i t h s i n ce w e r e like a n un e xp ec t ed a n d unw elc om e storm i n my life . A n d t he y ha v e lef t a ton o f deb r i s bl o cki n g my p a t h f orw a r d . S om eh ow I n eed to r e mov e a t lea st e nou gh deb r i s t ha t t he heali n g w a t e r ca n fi n d a p a t h t h rou gh , fl ow ov e r m e , a n d b r i n g t h os e r i pp le s o f r e n e w al . I w a t ched t he fi rst K e ys to H op e a n d H eali n g v ide o ton igh t , a n d I ’ m g o i n g to r ead t he cha pt e r tomorrow . I ’ m h op i n g wor ki n g t h rou gh t hi s pro g r a m w ill hel p m e mov e out som e o f t ha t deb r i s . Everything that led up to my abortion and my emotions and everything I’ve been dealing with since were like an unexpected and unwelcome storm in my life. And they have left a ton of debris blocking my path forward. Somehow I need to remove at least enough debris that the healing water can find a path through, flow over me, and bring those ripples of renewal. I watched the first Keys to Hope and Healing video tonight, and I’m going to read the chapter tomorrow. I’m hoping working through this program will help me move out some of that debris. I heard water racing as I approached this area. I stood there listening to the water rush over the log as it found a path through the sticks around it. And I watched the ripples it caused in the water on the other side. I thought about how that rushing water is like the healing I need to let find a way through my pain. I thought about what those ripples could be in my life if I could get that healing — the calming of my anger, the comfort for my sadness, the improvement in my relationships …
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Breaking the Anger Breaking the Anger Small A cts , Big Shifts Small Acts, Big Shifts Stories of Hope & Healing
S n a pp i n g st ick s did n ’ t e r a s e decade s o f a n ge r , b ut i t nu dged m e to fi n all y b r i n g up t he ab ort i on w i t h my t he r a p i st — som e t hi n g I ’ d a vo ided f or y ea rs . Snapping sticks didn’t erase decades of anger, but it nudged me to finally bring up the abortion with my therapist — something I’d avoided for years.
O ur ab ort i on e xp e r ie n ce w a s a l on g t i m e ag o , like ov e r 30 y ea rs . I k n e w w he n I s a w t he ac t i v i ty li st t ha t b r eaki n g tw ig s wou ld n ’ t so l v e my a n ge r . B ut i t w a s s a t i s f y i n g to d o som e t hi n g . A n d i t w a s hel p f u l to n a m e t he r ea sons a n d p e op le , t he t hi n g s t ha t w e r e s aid , a n d t he w a y w e w e r e tr ea t ed , e v e n t he w a y w e e v e ntu all y b ro ke up . T hi n ki n g ab out w ha t I c ou ld d o to hel p pro ce ss a n d r elea s e t hi s l on g - la st i n g a n ge r . . . W ell , I did n ’ t ha v e a ny big b r ai nstorm or b r eak t h rou gh . B ut t hi s b rou gh t i t top o f m i n d agai n . A n d I decided to t alk ab out i t w i t h my t he r a p i st beca us e I ’ d n e v e r m e nt i on ed i t bef or e . A b ort i on i s j ust su ch a tou ch y t hi n g , e sp eciall y w i t h m e n s a y i n g a nyt hi n g ab out i t , so I did n ’ t r eall y w a nt to g o t he r e . B ut , I w a s surpr i s ed t ha t he s aid ha v i n g e mot i ons af t e r ab ort i on ca n be a t hi n g f or som e p e op le i n cl u di n g m e n a n d w e s h ou ld dig i nto i t . Thinking about what I could do to help process and release this long-lasting anger . . . Well, I didn’t have any big brainstorm or break through. But this brought it top of mind again. And I decided to talk about it with my therapist because I’d never mentioned it before. Abortion is just such a touchy thing, especially with men saying anything about it, so I didn’t really want to go there. But, I was surprised that he said having emotions after abortion can be a thing for some people including men and we should dig into it. Our abortion experience was a long time ago, like over 30 years. I knew when I saw the activity list that breaking twigs wouldn’t solve my anger. But it was satisfying to do something. And it was helpful to name the reasons and people, the things that were said, and the way we were treated, even the way we eventually broke up.
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Stories of Hope & Healing
Off the Off the Trail Finding m y w a y Back Finding my way Back Trail
G e tt i n g l ost on a tr ail r e m i n ded m e h ow heali n g af t e r ab ort i on o f t e n t ake s hel p f rom ot he rs to fi n d your w a y t h rou gh . Getting lost on a trail reminded me how healing after abortion often takes help from others to find your way through.
I ’ m a heali n g g roup facili t a tor , leadi n g sm all g roups o f wom e n w h o w a nt hel p af t e r e xp e r ie n ci n g ab ort i on . T he y stru ggle w i t h de pr e ss i on , a n ge r , g r ief , i so la t i on , s ha m e — all t he diffe r e nt e mot i ons m e nt i on ed i n t hi s 5 i n 5 N a tur e H eali n g C halle n ge . I ’ m g o i n g to s ha r e t he C halle n ge w i t h my c urr e nt g roup , b ut I decided to try i t mys elf . I w e nt to a fa vor i t e n a tur e spot e xp ec t i n g to w alk f or my usu al 45 m i nut e s . I s a w so m a ny s ce n e s a n d had g r ea t i nsp i r a t i ons f or w ha t t he wom e n m a y fi n d a n d t hi n k ab out w he n t he y d o t he challe n ge . S o w h y a p ic tur e o f my s h o e s ? B eca us e I g ot l ost . I w e nt d own a n i nt e r e st i n g tr ail , w hich led to a not he r tr ail I ha v e n ’ t bee n on bef or e , unt il I r eali z ed I did n ’ t k now w he r e I w a s or h ow to ge t back . A s I too k mor e un hel p f u l turns , I g ot mor e str e ss ed . U nt il I a s ked a c oup le I m e t . T ha n kf u ll y , t he y w e r e a v id hike rs i n t hi s p a r k a n d k n e w t he tr ail s r eall y w ell . I w a s t ha n kf u l not on l y f or t hei r g u ida n ce , b ut al so f or t hei r ad v ice t ha t I wou ld p a ss a fe w ot he r p a t h s t ha t wou ld al so ge t m e back to w he r e I w a nt ed to be , b ut t he y wou ld t ake mor e t i m e a n d be a ha r de r hike . I went to a favorite nature spot expecting to walk for my usual 45 minutes. I saw so many scenes and had great inspirations for what the women may find and think about when they do the challenge. So why a picture of my shoes? Because I got lost. I went down an interesting trail, which led to another trail I haven’t been on before, until I realized I didn’t know where I was or how to get back. As I took more unhelpful turns, I got more stressed. Until I asked a couple I met. Thankfully, they were avid hikers in this park and knew the trails really well. I was thankful not only for their guidance, but also for their advice that I would pass a few other paths that would also get me back to where I wanted to be, but they would take more time and be a harder hike. W he n I fi n all y r eached my de st i n a t i on , 2 . 5 h ours af t e r I st a rt ed , I fel t su ch r elief a n d g r a t i tu de f or t hei r hel p . I t m ade m e t hi n k ab out t he wom e n w h o a r e deali n g w i t h tou gh e mot i ons a n d s i tu a t i ons af t e r ab ort i on — a n d t he l on g p a t h s som e o f t hei r li v e s t ake bef or e t he y r each out f or hel p — a n d t he r elief a n d j oy t he y feel a s t he y s ha r e t hei r stor ie s , wor k t h rou gh t hei r e mot i ons , a n d c om e out stron ge r , mor e c on fide nt , a n d i n a heal t hie r e mot i on al sp ace . When I finally reached my destination, 2.5 hours after I started, I felt such relief and gratitude for their help. It made me think about the women who are dealing with tough emotions and situations after abortion — and the long paths some of their lives take before they reach out for help — and the relief and joy they feel as they share their stories, work through their emotions, and come out stronger, more confident, and in a healthier emotional space. I’m a healing group facilitator, leading small groups of women who want help after experiencing abortion. They struggle with depression, anger, grief, isolation, shame — all the different emotions mentioned in this 5 in 5 Nature Healing Challenge . I’m going to share the Challenge with my current group, but I decided to try it myself.
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One Step Forward One Step Forward Finding Courage and Support on the Trail
Stories of Hope & Healing
H iki n g a n un fa m ilia r tr ail , I r eali z ed heali n g af t e r ab ort i on m igh t m ea n mov i n g f orw a r d s ca r ed — a n d a s ki n g f or hel p w he n I n eed i t . Hiking an unfamiliar trail, I realized healing after abortion might mean moving forward scared— and asking for help when I need it.
I w a s p la nn i n g to d o on e o f t he ot he r ac t i v i t ie s , b ut t he “ ch oos e a di r ec t i on i n a n un fa m ilia r p a rt o f t he tr ail ” beca m e a n ece ss i ty . H urr ica n e H ele n e r ece nt l y ca m e t h rou gh our a r ea , a n d t he tr ail s I k now i n my fa vor i t e n a tur e pr e s e rv e w e r e bl o cked d u e to s afe ty ha z a r d s . I t h ou gh t ab out t h os e qu e st i ons i n t he C halle n ge g u ide : “ W ha t fea rs a r e h o ldi n g m e back f rom heali n g af t e r t he ab ort i on ( s )? H ow ca n I t ake on e st e p f orw a r d , e v e n if I d on ’ t k now w he r e i t w ill lead ?” I t h ou gh t ab out h ow I n eed to t alk ab out i t to wor k t h rou gh all I ’ m feeli n g , b ut I d on ’ t w a nt a nyon e to k now ab out my ab ort i on . I ’ m af r aid o f t hei r r eac t i ons , w ha t t he y m igh t s a y , h ow t he y m igh t tr ea t m e diffe r e nt l y . I ’ m h on e st l y al so af r aid o f ge tt i n g i nto my own head . I k now I j ust kee p pus hi n g t hi n g s d own so I d on ’ t ha v e to deal w i t h t he r ela t i ons hi p or my feeli n g s ab out i t a n d t he ab ort i on . I’m feeling, but I don’t want anyone to know about my abortion. I’m afraid of their reactions, what they might say, how they might treat me differently. I’m honestly also afraid of getting into my own head. I know I just keep pushing things down so I don’t have to deal with the relationship or my feelings about it and the abortion. A s I ke pt w alki n g , a n d w alki n g , a n d w alki n g - beca us e I did n ’ t k now w he r e I w a s g o i n g or w he r e t hi s tr ail wou ld lead , I fel t t e ns i on r i s i n g . M y hea rt w a s st a rt i n g to bea t fa st e r — a n d not beca us e I w a s d o i n g a n i nv ig or a t i n g hike . I st a rt ed t hi n ki n g , W ha t if I n e v e r fi n d my w a y out o f he r e ? W ha t if I d on ’ t ha v e a cell s ig n al ? W ha t w ill I d o w he n i t ge ts da r k soon ? T he n I s a w t hi s bla z e . W hile I had n ’ t bee n on t he y ell ow tr ail bef or e , t ha t bla z e r e m i n ded m e t ha t som e on e had . P ro babl y m a ny som e on e s . A n d t he r e i s a p a t h t h rou gh — I j ust n eed to kee p mov i n g f orw a r d . A n d m a y be a s k f or hel p w he n I spot som e on e el s e fa rt he r ahead o f m e on t hi s tr ail . A n d I r eali z ed , t he s a m e i s tru e f or heali n g af t e r ab ort i on . O t he r p e op le ha v e bee n a n g ry a n d s ca r ed a n d h urt i n g - like m e . I t hi n k my “ on e st e p f orw a r d ” i s to fi n all y call t he A f t e r A b ort i on L i n e , t alk to som e on e a nonymous l y , a n d ge t som e hel p . O h , a n d i t too k a w hile — a n d a s ki n g f or hel p f rom a not he r hike r — b ut I e v e ntu all y g ot back to a fa m ilia r p a rt o f t he n a tur e pr e s e rv e ! Then I saw this blaze. While I hadn’t been on the yellow trail before, that blaze reminded me that someone had. Probably many someones. And there is a path through — I just need to keep moving forward. And maybe ask for help when I spot someone else farther ahead of me on this trail. And I realized, the same is true for healing after abortion. Other people have been angry and scared and hurting - like me. I think my “one step forward” is to finally call the After Abortion Line, talk to someone anonymously, and get some help. Oh, and it took awhile—and asking for help from another hiker — but I eventually got back to a familiar part of the nature preserve! I was planning to do one of the other activities, but the “choose a direction in an unfamiliar part of the trail” became a necessity. Hurricane Helene recently came through our area, and the trails I know in my favorite nature preserve were blocked due to safety hazards. I thought about those questions in the Challenge guide: “What fears are holding me back from healing after the abortion(s)? How can I take one step forward, even if I don’t know where it will lead?” I thought about how I need to talk about it to work through all As I kept walking, and walking, and walking - because I didn’t know where I was going or where this trail would lead, I felt tension rising. My heart was starting to beat faster — and not because I was doing an invigorating hike. I started thinking, What if I never find my way out of here? What if I don’t have a cell signal? What will I do when it gets dark soon?
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Stories of Hope & Healing
I Feel I Feel Broken Broken ... But I w ant to Heal ... But I want to Heal
S i tt i n g on a falle n tr ee , I k n e w I did n ’ t w a nt to st a y b ro ke n b y g u il t af t e r my ab ort i on — I w a nt to heal a n d st a n d t all agai n , like t he a utumn tr ee s a roun d m e . Sitting on a fallen tree, I knew I didn’t want to stay broken by guilt after my abortion — I want to heal and stand tall again, like the autumn trees around me.
I s a t on t hi s falle n tr ee st a r i n g i nto t he woo d s t hi n ki n g ab out t he ab ort i on a n d t he C halle n ge qu e st i on ab out h ow I ' v e j u dged mys elf a n d c ou ld I gi v e mys elf c omp a ss i on a n d acce pt a n ce . I t ' s j ust so ha r d . M y ab ort i on w a s t h r ee mont h s ag o . I fel t pr e ssur ed b y my b oy f r ie n d . I k now I ' m on l y 19 a n d i n c o llege , b ut I s h ou ld ha v e stoo d up f or w ha t I r eall y w a nt ed . N ow t he g u il t a n d l oss I feel a r e unr eal . I b r eak d own e v e ry t i m e I s ee a mot he r w i t h a bab y — e v e n on tv . I j ust ca n ’ t s ee m to f un c t i on norm all y a nymor e w i t h out t hi s ha unt i n g m e . I k now I j u dge mys elf . A n d I d on ' t w a nt to t ell a nyon e beca us e t he y ' ll j u dge m e too . I h on e st l y d on ' t k now h ow to gi v e mys elf c omp a ss i on a n d acce pt a n ce . I feel like t he b ro ke n tr ee I w a s s i tt i n g on . B ut a s I l oo ked out ov e r all t he bea ut if u l r ed s , y ell ows , g r ee ns o f t he ot he r tr ee s , I r eali z ed I w a nt to be like t he m . T he y ' v e bee n t h rou gh storms — i n cl u di n g w ha t e v e r k no cked d own my s ea t . I d on ' t w a nt to st a y b ro ke n . I w a nt to st a n d t all a n d t h r i v e like t he m . I know I judge myself. And I don't want to tell anyone because they'll judge me too. I honestly don't know how to give myself compassion and acceptance. I feel like the broken tree I was sitting on. But as I looked out over all the beautiful reds, yellows, greens of the other trees, I realized I want to be like them. They've been through storms — including whatever knocked down my seat. I don't want to stay broken. I want to stand tall and thrive like them. L ike a utumn f or t he m , t hi s i s on e s ea son i n my life . I t ' s a ha r d on e f or sur e , b ut I d on ' t w a nt to be b ro ke n a n d stu ck beca us e o f t hi s storm . M y f r ie n d w a s s i tt i n g on he r own l o g a n d too k t hi s p ic tur e . I ' m glad beca us e I ' v e m ade i t my w all p a p e r to r e m i n d m e I d on ' t ha v e to st a y b ro ke n . I w a nt to heal . Like autumn for them, this is one season in my life. It's a hard one for sure, but I don't want to be broken and stuck because of this storm. My friend was sitting on her own log and took this picture. I'm glad because I've made it my wallpaper to remind me I don't have to stay broken. I want to heal. I sat on this fallen tree staring into the woods thinking about the abortion and the Challenge question about how I've judged myself and could I give myself compassion and acceptance. It's just so hard. My abortion was three months ago. I felt pressured by my boyfriend. I know I'm only 19 and in college, but I should have stood up for what I really wanted. Now the guilt and loss I feel are unreal. I break down every time I see a mother with a baby — even on tv. I just can’t seem to function normally anymore without this haunting me.
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Storm- Tested Storm- Tested Learning to forgive M y self forgive Myself Stories of Hope & Healing
P laci n g my ha n d on t he ba r k , I r eali z ed t ha t like a tr ee w ea t he r i n g storms , m a y be I c ou ld lea rn to li v e w i t h my g u il t af t e r ab ort i on i nst ead o f le tt i n g i t c rus h m e . Placing my hand on the bark, I realized that like a tree weathering storms, maybe I could learn to live with my guilt after abortion instead of letting it crush me.
S t a n di n g t he r e w i t h my ha n d on t he ba r k fel t w ei r d ! B ut I decided to ro ll w i t h i t . I fel t i ts str e n g t h . T he tr ee ’ s bee n t h rou gh storms , a n d y e t i t ’ s st ill st a n di n g , prot ec t ed b y t hi s tou gh out e r la y e r . I t m ade m e t hi n k ab out my own w all s — h ow I ’ v e tr ied to prot ec t mys elf f rom t he p ai n , t he g u il t , t he r eg r e t I ’ v e bee n ca rry i n g s i n ce t he ab ort i on . I ’ v e bee n r e p la y i n g t he s a m e s ce n e s ov e r a n d ov e r , kicki n g mys elf f or w ha t I did , w ha t I did n ’ t d o , a n d h ow t hi n g s e n ded up . T he tr ee g rows stron ge r beca us e i t le ts t he da m age i n , b ut al so kee ps g o i n g . M a y be I n eed to le t mys elf feel t he h urt , le t mys elf g row t h rou gh i t , i nst ead o f j ust s h utt i n g i t d own . W he n I r ead t he r eflec t i on qu e st i on — W ha t wou ld s elf - f or gi v e n e ss l oo k like f or m e ? — h on e st l y , I did n ’ t k now . F or gi v i n g mys elf ? T ha t feel s i mposs ible som e da ys . I ’ v e bla m ed mys elf f or t he ab ort i on f or so l on g t ha t I d on ’ t e v e n k now if I de s e rv e f or gi v e n e ss . I kee p t hi n ki n g I s h ou ld ’ v e bee n be tt e r f or he r . S h ou ld ’ v e st e pp ed up , s aid som e t hi n g , or d on e mor e . The tree grows stronger because it lets the damage in, but also keeps going. Maybe I need to let myself feel the hurt, let myself grow through it, instead of just shutting it down. When I read the reflection question — What would self-forgiveness look like for me? honestly, I didn’t know. Forgiving myself? That feels impossible some days. I’ve blamed myself for the abortion for so long that I don’t even know if I deserve forgiveness. I keep thinking I should’ve been better for her. Should’ve stepped up, said something, or done more. B ut st a n di n g t he r e w i t h my ha n d on t he tr ee , i t hi t m e : M a y be f or gi v i n g mys elf i sn ’ t ab out s a y i n g i t ’ s o ka y . I t ’ s mor e like lea rn i n g to li v e w i t h i t w i t h out bea t i n g mys elf up all t he t i m e . T he tr ee … i t did n ’ t j u dge m e . I t w a s j ust t he r e , st ead y a n d stron g . T he g u il t ’ s not g on e , not b y a l on g s h ot , b ut m a y be I ca n st a rt lea rn i n g h ow to h o ld i t diffe r e nt l y . M a y be I d on ’ t ha v e to ca rry t he w eigh t al on e . But standing there with my hand on the tree, it hit me: Maybe forgiving myself isn’t about saying it’s okay. It’s more like learning to live with it without beating myself up all the time. The tree … it didn’t judge me. It was just there, steady and strong. The guilt’s not gone, not by a long shot, but maybe I can start learning how to hold it differently. Maybe I don’t have to carry the weight alone. Standing there with my hand on the bark felt weird! But I decided to roll with it. I felt its strength. The tree’s been through storms, and yet it’s still standing, protected by this tough outer layer. It made me think about my own walls — how I’ve tried to protect myself from the pain, the guilt, the regret I’ve been carrying since the abortion. I’ve been replaying the same scenes over and over, kicking myself for what I did, what I didn’t do, and how things ended up.
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5 in 5 5 in 5 Nature Healing
CONNECT WITH N A TURE & YOURSELF CONNECT WITH NATURE & YOURSELF S t e p i nto n a tur e to st e p tow a r d heali n g . S l ow d own , ge t outs ide , a n d le t n a tur e hel p you r ec onn ec t w i t h w ha t ’ s g o i n g on i ns ide . Step into nature to step toward healing. Slow down, get outside, and let nature help you reconnect with what’s going on inside. pick 5 activities pick 5 activities L oo k a t t he “ bi n g o ” cha rt li st a n d t he de s c r i pt i ons o f t he n a tur e - ba s ed heali n g ac t i v i t ie s a n d s elec t fi v e ac t i v i t ie s to d o . Look at the “bingo” chart list and the descriptions of the nature-based healing activities and select five activities to do. TRY IT FOR 5 w eeks TRY IT FOR 5 weeks C halle n ge yours elf to c omp le t e t he 5 out d oor ac t i v i t ie s you s elec t ed i n 5 w eek s . E ach w eek , ch oos e on e ac t i v i ty a n d r eflec t i on to g u ide you . Challenge yourself to complete the 5 outdoor activities you selected in 5 weeks. Each week, choose one activity and reflection to guide you. SH A RE YOUR VIEW SHARE YOUR VIEW Y ou ca n s ha r e your n a tur e heali n g e xp e r ie n ce a n d e v e n up l o ad p h otos on our s i t e . Y our v ie w c ou ld e n c our age som e on e el s e i n t hei r heali n g . You can share your nature healing experience and even upload photos on our site. Your view could encourage someone else in their healing.
T he S upport A f t e r A b ort i on 5 i n 5 N a tur e H eali n g C halle n ge i s f or a nyon e w h o i s deali n g w i t h ha r d e mot i ons af t e r ab ort i on . Healing Challenge is for anyone who is dealing with hard emotions after abortion. T he s e n a tur e - ba s ed ac t i v i t ie s a n d r eflec t i ons a r e de s ig n ed to hel p you r elea s e e mot i ons a n d f ost e r heali n g . Y ou ca n d o t he s e so l o , w i t h a f r ie n d , or w i t h a g roup . . . w ha t e v e r wor k s be st f or you . You can do these solo, with a friend, or with a group . . . whatever works best for you. The Support After Abortion 5 in 5 Nature These nature-based activities and reflections are designed to help you release emotions and foster healing.
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5 in 5 5 in 5 Nature Healing
SEE NEXT PAGES FOR ACTIVITY DETAILS - LISTED BY ROW
SHAME
ANGER
GUILT
GRIEF
ISOLATED
Throw stones into a river, lake or pond
Walk through a woods or park
Pick up fallen leaves
Listen to waves or waterfalls
Sit under a tree
FRUSTRATED
ANXIETY
FEAR
GUILT
GRIEF
Climb a hill or small mountain
Listen to birds chirping or singing
Sit on a stone or log and observe
Sit by a stream
Follow a path or trail
DEPRESSED
REGRET
SHAME
ISOLATED
ANGER
Watch a sunrise Rake Leaves
Walk barefoot in the grass
Find natural objects in many colors
Break twigs or chop wood
FEELING STUCK
FRUSTRATED
ANXIETY
DEPRESSED
ANGER
Use a branch to clear a path
Mow your yard Watch a squirrel
Photograph nature - wide and zoomed
Run on a nature path
CONFUSED
ANXIETY
GRIEF
SHAME
SADNESS
Build a stack of stones
Canoe or kayak Sit by a camp fire or fire pit
Lay on the ground and watch clouds
Listen to the wind or thunder
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5 in 5 5 in 5 Nature Healing
ANGER - THROW STONES INTO A RIVER, LAKE, OR POND Action: With each stone, say aloud or think about something related to your abortion experience(s) that makes you angry. As the stone leaves your hand, visualize that specific anger being released into the water. Reflection: “What part of this anger can I let go of today? What actions are within my control that can help me move through my anger?” GUILT - SIT UNDER A TREE Action: Rest your hand on the bark of the tree. Feel its texture. Imagine the tree offering you its stability and strength as you reflect. Reflection: “What would self-forgiveness look like for me? How can I carry this sense of support with me after I leave?” GRIEF - LISTEN TO WAVES OR WATERFALLS Action: Find a quiet spot near the water, whether it's the ocean or a waterfall. Sit or stand with your feet firmly planted on the ground, and take a moment to breathe deeply. As you listen to the sound of the waves crashing or the waterfall cascading, pick up a small rock or stick. With each wave or rush of water, grip the rock tightly, symbolizing the weight of your grief. When you're ready, release it into the water, watching it disappear. Reflection: "How has grief come in waves since the abortion? What would it feel like to allow myself to feel those waves, knowing they will rise and fall but won't drown me? How can releasing this stone help me let go of some of the weight I've been carrying?" ISOLATED - WALK THROUGH A WOODS OR PARK Action: As you walk, pick up something that catches your eye—a leaf, a stone, or a flower. Hold onto it as a reminder that you don’t have to carry the weight of your abortion experience alone. Reflection: “Who can I reach out to today for support? What resources or people are available to help me move forward?" SHAME - PICK UP FALLEN LEAVES Action: Hold the leaf in your hand and crumble it gently. As it breaks apart, visualize your shame falling away with it. Reflection: “How has/have my abortion experience(s) made me feel broken or unworthy? What would it feel like to release some of that shame today, like the crumbling leaf?”
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5 in 5 5 in 5 Nature Healing
ANXIETY - LISTEN TO BIRDS CHIRPING OR SINGING Action: Every time you hear a bird call, pause and take a deep breath, focusing only on the sound. Reflection: “Where does my mind race when I think about my abortion experience(s)? How can I be more present in this moment and find peace, even for a few seconds?” FEAR - FOLLOW A PATH OR TRAIL Action: As you walk, stop at a fork in the path or an unfamiliar part of the trail. Take a deep breath, choose a direction, and move forward. Reflection: “What fears are holding me back from healing after the abortion(s)? How can I take one step forward, even if I don’t know where it will lead?” GUILT - SIT ON A STONE OR LOG AND OBSERVE Action: Notice one thing in nature—a bird, a tree, a shell, a flower. Watch it closely for a few minutes, admiring its uniqueness. Reflection: “How have I judged myself harshly for my role in the abortion(s)? What would it feel like to offer myself the same acceptance and compassion that I feel when I admire nature’s imperfections?” GRIEF - SIT BY A STREAM Action: Watch the water and its movement. If it’s calm, embrace that peace. If it’s rushing, allow it to reflect the intensity of your grief. Reflection: “How does my grief feel—calm or overwhelming? How can I let it flow without letting it overpower me?” FRUSTRATED - CLIMB A HILL OR SMALL MOUNTAIN Action: As you climb, set small goals: reach a tree or a rock, take a breath, and then keep moving. Reflection: “What frustrations have I carried since my abortion experience(s)? How can I use this climb as a metaphor for tackling them one step at a time?”
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5 in 5 5 in 5 Nature Healing
REGRET - RAKE LEAVES Action: As you rake each pile of leaves, name a specific regret from your abortion experience(s). Once the leaves are gathered, as you bag them (or put them at the curb, burn them, etc.), think of your action of moving the leaves as symbolizing removing the weight of regret from your mind. Reflection: “How has my regret piled up over time? What action can I take today, like bagging up these leaves, that helps me release some of this regret and open up room for healing and peace?” Reflection: "What barriers do I feel in my life since my abortion(s) that contribute to my depression? How can I break down these barriers through simple actions today? Can I tackle a task that’s been weighing on me—like organizing my garage, completing a small project, or making a decision I’ve been avoiding— to create a sense of accomplishment and progress?" DEPRESSED - WATCH A SUNRISE Action: As the sun rises, stand outside and breathe in the fresh morning air. Notice how the light gradually brightens the world around you. With each deep breath, imagine inhaling warmth and light while exhaling heaviness and darkness. After a few breaths, take a short walk to feel your body moving and to connect with your surroundings. SHAME - WALK BAREFOOT IN THE GRASS Action: As you walk, focus on the feeling of the grass between your toes. With each step, say to yourself, “I am worthy of healing” or “I forgive myself.” Let the ground beneath you remind you that moving forward is a choice, helping you release the shame you’ve carried. Reflection: “How does stepping forward help empower my self-forgiveness and face my shame, rather than letting it control me?" What simple action can I take today to support my journey of healing?” ISOLATED - FIND NATURAL OBJECTS IN MANY COLORS Action: As you collect objects of different colors, think of one person connected to each color who has been a part of your support system. Reflection: “Who are the people in my life who bring color and connection to my world? How can I reach out to them and break the isolation?” ANGER - BREAK TWIGS OR CHOP WOOD Action: Each time you break a twig or bring the axe down, think about something or someone tied to your abortion(s) that has angered you. Allow yourself to feel the full force of your anger while channeling it into something productive. Let the wood or twigs split and fall, and imagine breaking apart your anger piece by piece. Reflection: “How has holding onto anger affected me? What anger do I need to confront, and how can I find ways to release it? What action(s) can help me process it?”
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5 in 5 5 in 5 Nature Healing
FEELING STUCK - USE A BRANCH TO CLEAR A PATH Action: As you clear the leaves, sticks, debris...name something that's holding you back from healing—like guilt, anger, fear, or something else. Imagine you're opening up space for progress and growth. Reflection: "What’s been making me feel stuck in my healing? How can I begin clearing that to move forward?" FRUSTRATED - MOW YOUR YARD Action: Focus on each pass you make with the mower, creating neat rows. With each row, imagine cutting away a frustration related to your abortion experience(s). Reflection: "What frustrations in my life can I manage, like tidying this lawn? How can I find satisfaction in making small improvements?" ANXIETY - WATCH A SQUIRREL Action: Watch how a squirrel gathers food and moves with alertness. It pauses, assesses its surroundings, and adapts. Try to mimic its focus by pausing and centering your own thoughts. Reflection: "Like the squirrel, anxiety makes me hyper-aware. What do I need to gather—information, support, perspective—to feel more secure and prepared in my healing process?" DEPRESSION - PHOTOGRAPH NATURE - WIDE & ZOOMED Action: Take one photo that captures a wide landscape, and another that focuses on a small detail, like a leaf or flower. Compare the two perspectives. Reflection: “How often do I get lost in the overwhelming big picture of my pain? What happens when I focus on small moments of beauty or progress in my life?” ANGER - RUN ON A NATURE PATH Action: As you run, feel the physical power of your body. Push through the terrain, letting your energy and frustration release with each step. Reflection: “What am I running from in my emotions about the abortion(s)? How can I channel my anger to push forward, using it to fuel change and growth?”
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5 in 5 5 in 5 Nature Healing
GRIEF - CANOE OR KAYAK Action: As you paddle through the water, notice how the boat glides forward with each stroke. The water may be calm or rough, but your steady movement keeps you on course. Let this remind you that grief, like the water, can ebb and flow, but you have the power to steer through it. Reflection: “How can I steer through the grief I’ve experienced since the abortion(s)? What does it look like to keep paddling through, even when the current feels too strong?” SHAME - SIT BY A CAMPFIRE OR FIRE PIT Action: Sit in front of a campfire or fire pit, feel its warmth and watch the flames flicker. Write down the specific thoughts or memories causing you shame after the abortion. When you're ready, toss the paper into the fire, watching it burn as a symbol of releasing that shame. Let the fire consume what’s been weighing you down, leaving room for healing. Reflection: “How does seeing my shame burn away help me let go of it? What steps can I take today to free myself from the weight of that shame?” ANXIETY - LISTEN TO THE WIND OR THUNDER Action: Close your eyes and breathe deeply as you focus on the sound of the wind or thunder. With each breath, consciously release an anxious thought, imagining the wind carrying it away. Reflection: “What can I actively release right now? How can I choose calm, just as the wind clears the air knowing that anxiety doesn't need to control me?” SADNESS - LAY ON THE GROUND AND WATCH THE CLOUDS Action: Lie down in a quiet outdoor space and observe the clouds drifting by. Allow your thoughts to wander and acknowledge the sadness you're feeling. As you watch the clouds, think about how they change and move, symbolizing the shifting nature of emotions. Reflect on your experience without rushing to push the feelings away. Reflection: “What part of my sadness is connected to my abortion experience(s)? How can I allow myself to feel it without letting it consume me? What small step can I take to nurture my healing?” CONFUSED - BUILD A STACK OF STONES Action: Carefully stack stones into a small tower. With each stone, think of one step you can take to bring more clarity into your life. Reflection: “What in my life feels out of balance because of the abortion(s)? How can I find stability by focusing on one small step at a time?”
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MORE IDE A S FOR MORE IDEAS FOR spending time spending time in
If you want to experience nature-based healing beyond our “5 in 5 Nature Healing Challenge,” here are some more ideas to get you started!
A ctivities Activities
Places
C i ty p a r k or c ommun i ty ga r de n F or e st pr e s e rv e L ake - or s ea s ide town L o cal fa rm or p e tt i n g zoo B ack y a r d B ot a n ical ga r de n C i ty p ie r or ha r b or P ump ki n p a t ch / a pp le or cha r d W oo d s or f or e st N a t i on al or st a t e p a r k Z oo or a qu a r i um L o cal c o llege / un i v e rs i ty ca mpus M ount ai n tr ail R i v e rw alk Botanical garden City pier or harbor Pumpkin patch/apple orchard Woods or forest National or state park Zoo or aquarium Local college/university campus Mountain trail Riverwalk City park or community garden Forest preserve Lake- or seaside town Local farm or petting zoo Backyard
L oo k f or b utt e r flie s S e t a hiki n g , w alki n g , or runn i n g g o al T ake your d o g f or a w alk H a v e a p ic n ic V i s i t a n out d oor p la y P la y i n t he snow J o i n a ga r de n i n g c o - op G o ca no ei n g or ka y aki n g L ea rn ab out bi r d w a t chi n g M ee t f r ie n d s a t a p a r k i nst ead o f a café T ry c ross - c ountry s kii n g Join a gardening co-op Go canoeing or kayaking Learn about birdwatching Meet friends at a park instead of a café Try cross-country skiing S t a rt a n a tur e s ke t chi n g j ourn al W a t ch p ige ons i n t he ci ty squ a r e G row p la nts on your w i n d ows ill or balc ony P r ac t ice n a tur e p h oto g r a p h y W r i t e po e try a t t he p a r k H ost a ca mp fi r e ge t - to ge t he r T ake up a n out d oor sport Start a nature sketching journal Watch pigeons in the city square Grow plants on your windowsill or balcony Practice nature photography Write poetry at the park Host a campfire get-together Take up an outdoor sport Look for butterflies Set a hiking, walking, or running goal Take your dog for a walk Have a picnic Visit an outdoor play Play in the snow
B utt e r fl y h ous e N a tur e mus e um A n i m al s a n c tu a ry A r b or e tum Butterfly house Nature museum Animal sanctuary Arboretum
Nature can be a powerful place to reflect and heal—but it’s important to stay safe. Know your surroundings, bring the supplies you need, and let someone know your plans if you’ll be in a more remote area. If you’re new to hiking, consider starting in a public space or going with someone experienced. And wherever you go, leave no trace. Help protect the environment so others can experience its healing power, too. W A NDER WITH WISDOM WANDER WITH WISDOM
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sources Cited Cited
Support After Abortion. “Nature-Based Healing: Exploring Emotions after Abortion in the Outdoors.” Support After Abortion, October 10, 2024. https://supportafterabortion.com/blog/nature-based- healing-exploring-emotions-after-abortion-in-the-outdoors/. 1 Hunter, MaryCarol R., Brenda W. Gillespie, and Sophie Y. Chen. "Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers." Frontiers in Psychology 10:722, (2019). Accessed June 3, 2025. https://doi.org/10.3389/fpsyg.2019.00722. 2 White, Mathew P., Lewis R. Elliott, James Grellier, Theo Economou, Simon Bell, Gregory N. Bratman, Marta Cirach et al. "Associations between Green/Blue Spaces and Mental Health across 18 Countries." Scientific Reports 11, no. 1 (2021): 1-12. Accessed June 3, 2025. https://doi.org/10.1038/s41598-021-87675-0. 3 Park, Bum J., Yuko Tsunetsugu, Tamami Kasetani, Takahide Kagawa, and Yoshifumi Miyazaki. "The Physiological Effects of Shinrin-yoku (Taking in the Forest Atmosphere or Forest Bathing): Evidence from Field Experiments in 24 Forests across Japan." Environmental Health and Preventive Medicine 15, no. 1 18. Accessed June 3, 2025. https://doi.org/10.1007/s12199-009-0086-9. 4
Questions ? Questions?
W e w a nt to hea r f rom you ! S ca n t he QR c o de to v i s i t our w eb s i t e . F or s afe , non - j u dg m e nt al support , you ca n al so call or t e xt our a nonymous A f t e r A b ort i on L i n e a t 844 - 289 - HOPE . We want to hear from you! Scan the QR code to visit our website. For safe, non-judgmental support, you can also call or text our anonymous After Abortion Line at 844-289-HOPE.
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Notes Notes
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APPENDIX
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5 in 5 5 in 5 Nature Healing
PR I NTAB L E
This 5 in 5 Nature Healing Challenge is for anyone who is dealing with hard emotions after abortion. For 5 weeks , challenge yourself to complete 5 outdoor activities designed to help you release emotions and foster healing
SHAME
ANGER
GUILT
GRIEF
ISOLATED
Throw stones into a river, lake or pond
Walk through a woods or park
Pick up fallen leaves
Listen to waves or waterfalls
Sit under a tree
FRUSTRATED
ANXIETY
FEAR
GUILT
GRIEF
Climb a hill or small mountain
Listen to birds chirping or singing
Sit on a stone or log and observe
Sit by a stream
Follow a path or trail
DEPRESSED
REGRET
SHAME
ISOLATED
ANGER
Watch a sunrise Rake Leaves
Walk barefoot in the grass
Find natural objects in many colors
Break twigs or chop wood
FEELING STUCK
FRUSTRATED
ANXIETY
DEPRESSED
ANGER
Use a branch to clear a path
Mow your yard Watch a squirrel
Photograph nature - wide and zoomed
Run on a nature path
CONFUSED
ANXIETY
GRIEF
SHAME
SADNESS
Build a stack of stones
Canoe or kayak Sit by a camp fire or fire pit
Lay on the ground and watch clouds
Listen to the wind or thunder
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Want to Learn more about hope and healing after abortion ? hope and healing after abortion?
Visit us at supportafterabortion.com or call our A fter A bortion Line at 844-289-HOPE. our After Abortion Line at
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