This Memorial Day weekend in Western Pennsylvania didn’t exactly start the way most people imagine the unofficial start of summer.

It was cold.
Rainy.
Dark.
Gloomy.

Definitely not “pool weather.”

And honestly, you could feel the emotional weight of it in our house.

My daughter had been lethargic and emotional all weekend. My husband, who has struggled with seasonal depression, seemed withdrawn and low-energy, too. The mood in our home just felt heavy.

Then, late on Memorial Day afternoon, something simple happened: The sun came out.

Within what felt like minutes, my daughter’s entire demeanor changed. She grabbed her brother and ran outside through the sprinklers, full of energy and excitement. My husband perked up noticeably and started pulling out all the summer speakers and patio furniture. Even the atmosphere inside our home felt lighter.

Watching that unfold reminded me of something I discuss in my book, From Burdened to Balanced: Our environment has a profound impact on our mental well-being.

And yet, so many of us underestimate just how much our surroundings affect our emotions, energy, stress levels, and mental health. I’m not saying sunshine is going to cure depression or eliminate anxiety overnight. But I am saying this:

When we are struggling mentally, our environment matters more than we often realize. Fresh air, sunlight, movement, and just being in nature help to improve mood. Sometimes the most healing thing we can do is step away from the noise, get outside, and reconnect with the world around us.

In my book, I describe environmental wellness as the creation of spaces and surroundings that actively support our mental, emotional, and physical well-being. I often think about how differently we feel in certain environments.

Compare sitting in a cramped office with harsh fluorescent lights, constant noise, and stale air to being outside in natural sunlight, fresh air, and quiet surroundings. The difference is undeniable.

Research continues to support what many of us instinctively already know: nature affects us positively.

In From Burdened to Balanced, I discuss the growing popularity of “forest bathing,” also known as shinrin-yoku, a Japanese practice centered around immersing yourself in nature to improve mental and physical health.

Researchers found that people who spent at least 120 minutes per week in nature reported significantly higher levels of health and well-being than those who spent little or no time outdoors.

And honestly?
I understand why.

I grew up in a wooded area surrounded by nature. My childhood was spent riding dirt bikes through trails, building forts, and spending time outdoors. Looking back, I realize how grounding and restorative that lifestyle truly was.

As an adult, I’ve noticed how much my own mood changes during the winter months when I spend less time outside. In my book, I wrote that during the colder months, I can feel anxious and lethargic at the same time, which is why I intentionally seek out sunlight, warmth, nature, and time outdoors whenever possible.

Environmental wellness isn’t just about being outside either. It’s also about creating indoor spaces that support your mental health instead of draining it.

In my coaching work, I often help clients “set themselves up for success” by changing their environments. Sometimes that looks like cleaning and organizing a workspace. Sometimes it’s removing distractions. Sometimes it’s changing sleep environments, minimizing notifications, or even doing kitchen cleanouts to support healthier eating habits.

Our surroundings shape our habits more than we realize. Even scripture reflects the importance of retreating into nature and quiet spaces for restoration.

In Luke 5:15-16, Jesus often withdrew to the wilderness to pray and recharge.

The Garden of Gethsemane is another powerful example. In one of the most emotionally overwhelming moments of His life, Jesus sought solitude in a peaceful garden environment to process grief, stress, and fear. That matters.

Because even spiritually, we see examples of stepping away from chaos and reconnecting with peaceful environments to restore the mind and soul, and maybe that’s something many of us need to remember more often.

We live in a world filled with screens, notifications, noise, stress, deadlines, and constant stimulation. We were never designed to function at the pace we’re trying to maintain.

We need sunlight.
Quiet.
Fresh air.
Movement.
Stillness.
Connection with nature.
Connection with God.

Not because those things magically erase life’s challenges but because they help regulate, restore, and ground us.

5 Simple Ways to Support Environmental Wellness

1. Spend More Time Outside

Take walks, eat lunch outdoors, sit on your deck, or move meetings outside when possible.

2. Reduce Digital Overload

Turn off unnecessary notifications and create moments of quiet throughout your day.

3. Create Supportive Spaces

Clean and organize areas that feel overwhelming or distracting.

4. Prioritize Natural Light

Open curtains, sit near windows, or spend time outdoors daily whenever possible.

5. Reconnect Spiritually

Use nature as a place for reflection, prayer, gratitude, and mental reset.

Final Thoughts

Watching my daughter run through the sprinklers the moment the sun appeared was so simple. But it was also a reminder. We are deeply affected by the environments we place ourselves in, and when our mental health is struggling, sometimes the first step isn’t always doing something drastic; sometimes it starts with stepping outside.
Taking a deep breath.
Feeling the sun on your face.
And giving your mind and body a chance to reset.

Because mental wellness isn’t just internal.

Sometimes healing begins with changing the environment around us.