Nature & Mental Health

Summer in Eastern Idaho is a paradise for outdoor enthusiasts, offering breathtaking scenery and a wealth of activities. Whether you’re seeking adventure or relaxation, nature provides an escape that refreshes the mind and body. Beyond the thrill of exploration, time spent outdoors has profound mental health benefits, helping to reduce stress, elevate mood, and enhance cognitive function.

Spending time in nature helps regulate stress hormones, calm the nervous system, and lower anxiety levels. Even a five-minute interaction with nature can have an immediate soothing effect. Activities such as hiking, camping, or simply being present outdoors encourage mindfulness, allowing you to disconnect from daily pressures and focus on the present moment.

For those struggling with mental health challenges like depression, anxiety, PTSD, or ADHD, nature-based therapy and immersion in natural spaces can serve as powerful coping tools. Walking through green landscapes, listening to the sounds of a river, or gazing at the stars can ease emotional strain, offering clarity and mental restoration.

Spending time in nature is more than just an activity for me—it’s where I feel most alive, where I thrive, and where I heal. Whether I’m standing at the edge of a breathtaking waterfall, watching the sun set behind the Teton Valley, or simply feeling the cool breeze during a quiet moment outdoors, I find a sense of peace that nothing else quite offers.

One of the ways I feel most connected to nature is through gardening. There’s something deeply fulfilling about tending to plants, watching them grow, and nurturing life with my own hands. Digging into the earth, feeling the soil, and witnessing flowers bloom or vegetables thrive brings a sense of calm and accomplishment. The simple act of gardening not only grounds me but also reminds me of the beauty of patience and care.

Beyond gardening, Idaho’s natural beauty resets my mind. Whether hiking rugged trails, dipping my toes into a cool river, or gazing at a vast star-filled sky, every experience in nature brings joy and clarity. It's not just a place to explore—it’s where I reconnect with myself, where I find energy, inspiration, and healing as well as building connections with my family.

Eastern Idaho’s incredible landscapes provide the perfect backdrop for these benefits, with affordable outdoor activities that let you experience nature without breaking the bank:

• Hiking in the Teton Valley – Free-access trails with stunning mountain views.
• Exploring waterfalls – Visit Mesa Falls, a breathtaking natural wonder.
• Floating the Teton River – A relaxing way to enjoy the water, especially if you have your own gear.
• Camping in public lands – Affordable spots for a night under the stars.
• Wildlife watching – Observe diverse animals in their natural habitat at no cost.
• Stargazing – Low light pollution makes Idaho’s skies perfect for celestial viewing.
• Visiting the Idaho Falls River Walk – A peaceful path along the Snake River.
• Exploring the St. Anthony Sand Dunes – Ideal for photography and quiet reflection.

Nature asks for nothing yet gives so much. Whether it's the thrill of a new adventure or the tranquility of a quiet moment, embracing the outdoors in Eastern Idaho can be a powerful way to reset your mind, body, and spirit.

Which of these experiences would you love to try this summer?

Sara Hiatt, LCSW

Photo by Andrei Tanase @ Pexels.com

Self-Care for Mental Health Professionals: A Vital Practice, Not a Luxury

As mental health professionals, we spend our days holding space for others—listening deeply, offering empathy, and navigating trauma, crisis, and emotional pain. It's meaningful work. It's human work. And it can be deeply exhausting.

So, let’s say it clearly: Self-care isn’t selfish. It’s survival.
And for those of us in the helping professions, it’s a professional responsibility.

Why Self-Care Matters in the Helping Professions

Burnout and compassion fatigue are not signs of weakness—they’re occupational hazards. We’re often so focused on our clients’ needs that we minimize our own. But we can’t pour from an empty cup. Self-care isn’t something to squeeze in at the end of the day; it’s something to build into our daily rhythm.

Regular self-care protects our clinical effectiveness, emotional balance, and ethical practice. It's not a reward—it’s a requirement.

Core Areas of Self-Care for Mental Health Workers

Here are five essential domains of self-care, with examples specific to those in our field:

1. Physical Self-Care
• Take breaks between sessions to stretch or breathe.
• Eat lunch away from your screen.
• Hydrate throughout the day.
• Don’t skip your own doctor’s appointments.
2. Emotional Self-Care
• Debrief with trusted colleagues or supervisors.
• Journal or process tough sessions.
• Name and normalize your own emotional reactions.
• Say “no” when you need to protect your energy.
3. Mental Self-Care
• Give your brain a break: read fiction, do puzzles, listen to music.
• Take intentional time away from clinical work and theory.
• Be mindful of secondary trauma and vicarious stress.
4. Social Self-Care
• Connect with people outside of the mental health world.
• Cultivate relationships that don’t involve “fixing” anyone.
• Schedule meaningful time with those who nourish you.
5. Spiritual Self-Care
• Reflect on your values and why you do this work.
• Practice mindfulness, prayer, or gratitude rituals.
• Get out in nature, unplug, and ground yourself.

Practical Ways to Build Self-Care into a Demanding Schedule

• Add short "recovery rituals" between sessions (deep breathing, music, stepping outside).
• Set boundaries around after-hours availability—your time off is sacred.
• Use your PTO. Rest is a form of resistance against burnout culture.
• Find or create a support group for clinicians.

Final Thoughts

You are not a machine. You are a human being doing heart-centered work. Taking care of yourself doesn’t just make you a better therapist, counselor, social worker, or case manager—it helps you stay connected to the why behind what you do.

So please—tend to yourself with the same compassion you offer to your clients.

You are worth that same care.

Travis Bell, LMSW

Photo by Nataliya Vaitkevich at Pexels.com

"Just Breath, You Got this!"

Having a bad day, maybe even a bad week, or month, or year. Life is often compared to a roller coaster, a ride full of ups, down, twists and loops. Whether you are currently struggling with issues related to financial, relationship, work or school stress, physical or mental health challenges, grief or loss, or none of the above; you have most likely experienced them at some point in your life. Even positive events such as marriage, new job or career, and or retirement can cause stress. Someone once told me that life is the best teacher, giving you the test first then the lesson. No one is exempt from life challenges. When these challenges hit us, they often throw us off our game. We start to struggle with our emotions, increasing in intensity, are often uncomfortable, and cause us to react in ways that aren’t effective. Then that one person comes up to you and says, “just breath, you got this.” Sometimes just hearing this can send our blood to boil (figuratively). However, there is scientific evidence that backs this up. That is what I will share with you today, how breathing and positive affirmations can help us regulate our emotions and improve our response to life challenges.

Biologically humans are built for survival. We wouldn’t be here today if our ancestors didn’t survive some of the toughest challenges such as starvation, weather conditions, and large predators back when we lived in caves. In order for us to survive, humans were created with an automatic nervous system, a network of nerves that controls involuntary functions like heart rate and digestion. There are two parts to the automatic nervous system, the sympathetic and parasympathetic. The sympathetic is responsible for our “fight or flight” response, it prepares our body for physical activity. The parasympathetic is responsible for our “rest and digest” response, assisting us in relaxation and recovery. These two parts of the automatic nervous system work independently and in opposition of each other, they can’t work simultaneously.

When the sympathetic nervous system is operating, you will experience increased heart rate and breathing, increase blood pressure, slower digestion, and heightened senses, feeling the need to escape or defend. Someone coming around a blind corner that startles you, when a fire/smoke alarm goes off, or when an animal crosses your path while driving are just a few examples. When the parasympathetic nervous system is operating, you will experience slower heart rate and breathing, lower blood pressure, and an increase in digestion, feeling calmer and more relaxed. Our body is conserving energy. That feeling after eating thanksgiving dinner comes to mind. Factors that adversely impact the parasympathetic are anxious thoughts (perceived or imagined threats vs real physical threats), stress, sleep deprivation, food sensitives and trauma. Activities that activate the parasympathetic are deep breathing, spending time in nature, meditation, massage, yoga, tai chi, and playing with pets or children. Breathing is one thing that humans can do both voluntarily and involuntarily. In conclusion, taking deep breaths sends signals to your brain that you are safe by activating the parasympathetic nervous system. Once the parasympathetic is operating the sympathetic nervous system is disengaged, thus helping you to regulate your emotions more effectively. Just breath, you got this.

Now that we understand how breathing helps us. How do positive affirmations help improve our lives during challenging times? The power of thoughts. Henry Ford made the statement, “Whether you think you can or you think you can’t, your right.” This powerful statement gives us a glimpse into the power of thought and mindset. Understanding how our thoughts/beliefs can shape our reality and have a profound effect on our actions, ultimately our outcomes. Shawn Achor, a psychologist who studies and advocates for positive psychology, states that they are finding it’s, “not necessarily the reality that shapes us, but the lens through which our brain views the world shapes our reality.” Positive affirmations challenge our negative thinking, promoting our self-perceptions and developing a confident self-esteem. Basically, you are rewiring your brain to foster more positive thought patterns. By creating new neural pathways in the brain, you are teaching yourself to see life more optimistically. This includes when life challenges you.

The more you practice positive affirmations, the more that new neural pathway is used, the more likely it will stick. When your start believing what you are saying, the more likely you are to act in ways that align with those beliefs, leading to positive changes in behavior and outcomes. Making your mind your friend, you can shape your reality towards positivity. Self-fulfilling prophecy comes to mind. Here is a short story on the power of thoughts and human potential. In 1945 a Swedish runner, Gunder Hägg, set the record for the mile in a time of 4:01.4. Many other runners attempted and failed to break this record. People started to believe it couldn’t be done. Almost 10 years had passed when Roger Bannister, a British medical student and runner, broke the record on May 6th, 1954 with a time of 3:59.4. What people called a miraculous achievement. The next person to break the four-minute mile was an Australian runner John Landy with a time of 3:57.9, rounded up due to rules of the time, to 3:58. This happened on June 21, 1954, only 46 days after Roger Bannister. The two faced off in August of that same year and in what is now known as the miracle mile, where Bannister won by less than a second. Landy had been leading the entire rice, in the last stretch he glanced over his shoulder to see where Bannister was and in that instant Bannister passed him to victory. Both achieving the feet of running the mile under 4 minutes. When people believed the mile could not be run under 4 minutes, no one achieved it. However, something that was once deemed impossible, now became possible.

Erica Finney, LCSW

Photo by Vlada Karpovich at Pexels.com

Employee Spotlight

Brooke Redwine

What is your Job Title/Role at RHS? 

Addiction and Trauma Receptionist

·    How did you come into the Mental Health Field? 

In 2017 I started going to counseling and it opened my eyes. It made me want to help/be there for others who were going through similar things in life and to broaden my horizons.

·       Who inspired you to pursue this career choice?

My past boss, Megan.

·       How important is it for you to work with our Southeast Idaho Community?

It is important to me to work with our Southeast Idaho community because this is where I have lived my whole life. So the people in this community matter to me.

·       What is something someone might not know about you?

I have two cats that are my world. Kenzie (10) and Anastasia (2).

·       What are some of your interests/hobbies? 

High fitness, Zumba, watching tv, hanging out with my nieces and nephews and listening to audio books.

·       What is the best advice you would give to someone just coming into this field? 

Be open minded, kind hearted and understanding. You never know what others are going through so always be caring and a bright part of their day. 

Employee Spotlight

Michelyn Devine

What is your Job Title / Role at RHS?

Psychologist – Clinical Director, Psychological Testing Center

How did you come into the Mental Health Field?

Wanting to help people – Human beings are fascinating, each one unique yet there are overarching themes and patterns.

Who inspired you to pursue this career choice?

A child therapist I knew growing up

How important is it for you to work with our Southeast Idaho Community?

Very important – people in need are everywhere – life brings challenges throughout our development and none of us “can do” life alone.

What is something someone might not know about you?

I am an identical twin

What are some of your interests/hobbies?

Jigsaw puzzles, crosswords, knitting, movies

What is the best advice you would give to someone just coming into this field?

It’s ok to make mistakes, experience is the greatest teacher and there are no shortcuts for it!