Mindfulness Activities to do Outdoors Near Vancouver, WA

Mindfulness Activities to do Outdoors Near Vancouver, WA

by | Anxiety, Coping

Do you want to develop a habit of being more present, self-aware, and non-judgmental?

Whether you have just learned about mindfulness or have been practicing it for years, you may want to find ways to integrate it into your life in ways that feel natural and fun. You don’t need to just wait until your mindfulness retreat or set timers to prompt you to remember throughout your busy day. If you are someone who likes the outdoors or who wants to be spending more time in nature, here are some mindfulness practices that you can use when you go visit these parks and gardens in Vancouver and the surrounding areas. Make sure to verify if these locations are open prior to visiting.

 

Ridgefield Wildlife Refuge: https://www.fws.gov/refuge/ridgefield

 

  1. Count how many animals you come across. Notice their shape, colors, sounds, and movements.
  2. Look in the waterways and ponds. Notice any movement, reflection, leaves floating on the water, and animals beneath the water.
  3. Adopt an attitude of curiosity toward your internal world. What do you notice showing up as you explore this natural area?
  4. Look up at the tops of the trees. Notice the movement of branches. Feel the air around you. Is it warm or cool? Is the air still or is there a breeze?

 

Brush Prairie Wildlife Botanical Garden: https://naturescaping.org/

  1. Bring your attention to your footsteps as you explore the garden. Notice the sound your feet make on the ground. Notice the different textures of the ground.
  2. What sounds do you hear? Can you distinguish different types of bird? Can you hear anyone talking or walking around? Can you hear cows mooing in the distance?
  3. Notice the letters on the signs throughout the garden. What color are the letters? Notice the different fonts and sizes.
  4. If you spot any water features, pause to bring your attention to your emotions and thoughts. Observe them as they pass through your awareness and allow them to fade away. If they come back or seem to stick around, notice any judgments that may come up, and show curiosity and kindness toward those experiences.
  5. Move closer to the flowers and smell them! Notice the differences between flowers. How intense are the smells? What memories come up associated with the smells? Just observe those memories for a moment without needing to latch on to them.

 

Columbia Springs (Vancouver, WA): https://www.columbiasprings.org/ 

  1. Notice what you are looking at as you enter this park. What do you focus on? When something attracts your attention, notice what aspects of the object/animal/location grabbed your attention? Was it a movement, a color, a shape, or something that reminded you of something else?
  2. Observe your own body movement. Scan you body and bring your attention to different parts. Do you notice any tension or feeling of relaxation?
  3. Pay attention to the sky. What is the sunlight like today? Notice the shape of the clouds and how fast they are moving, or the absence of clouds. Is there rain or fog?
  4. If you pass by the fish hatchery, watch the movement of the fishes. Are there patterns that show up? Notice any sound from the fishes and the water.

 

Port of Camas-Washougal waterfront park: https://portcw.com/parks-trails/

  1. Observe the river in detail. Where does the river appear smoother? Where does the river have more waves or visible movement? Notice anything that blocks your view of the river. Notice what is on the other side of the river.
  2. As you walk on the path, bring your awareness to your breathing. Just notice without changing anything about it. What temperature is the air that touches your nostrils? Notice the movement of your chest and belly as you inhale and exhale. Notice any sensation of relaxation as you exhale.
  3. Notice the different trees. Look at the texture of the bark. Look at the shape of the leaves. Look at the patterns of the branches. Notice any branches that are bare.
  4. Notice the size of the logs laying on the ground. Notice the position of the log relative to the path.
  5. Touch any large rocks. Notice the sensation on your hands. Notice the texture and temperature.

 

Columbia Tech Center Nature & Play (Vancouver, WA): https://www.columbiatechcenter.com/nature-play/

  1. Walk in a loop around the play structures. Notice what you see from different angles. Try to walk as quietly as you can. Can you still hear your footsteps? Walk on different surfaces. Notice the different sounds your footsteps make.
  2. Sit on the grass. Notice your body connecting with the earth. How soft is the ground? How tall is the grass?
  3. Count the people in the park. Notice their body positions. Notice their facial expressions. Notice any judgment or thoughts coming up. Bring your attention back to the people.
  4. Did you spot any ducks in the ponds (on the outside of the park by the street)? Observe what the ducks are doing. What are internal sensations that you notice? What is your own facial expression like?

 

Vancouver Lake: https://www.visitvancouverwa.com/vancouver-lake-park/

  1. Find a spot where you can see a large expanse of the park. Notice any benches, walking paths, street lamps, grassy areas, benches, and picnic tables.
  2. Notice how far the most distant thing you can see is. What do you see closest to you?
  3. When you walk on the sand, bring attention to the sensation of your feet on the sand, the change in your gait, and the color of the sand. Are there holes in the sand? Are there areas where the sand piled up? Notice if you can discern where the wet sand starts or if everything is wet, are there any spots of dry sand?
  4. Bring your awareness to your emotions. Notice any change as you explore different areas.

 

If you are looking for a therapist to guide you through mindfulness practices, reach out to Star Meadow Counseling today to start your therapy journey!

What Is a Mood Tracker?

What Is a Mood Tracker?

by | Feb 20, 2026 | , , ,

A mood tracker is a visual tool you can use to help you increase self-awareness by gathering data on your day to day emotional experiences and factors that may affect your mood. Are you someone who likes to see more concrete evidence that you are making progress? Is...

Coping with Political Anxiety

Coping with Political Anxiety

by | Feb 4, 2025 | ,

Coping with Political Anxiety: How Therapy Can Help In today’s world, it’s nearly impossible to avoid the constant stream of political news. For many, staying informed is essential—but for others, the weight of political turmoil can become overwhelming, leading to...

Window of Tolerance 101

Window of Tolerance 101

by | Aug 15, 2024 | , ,

Strengthening Coping Strategies Widening the Window of Tolerance The more adept we become at coping with distress, the more we strengthen our ability to experience the here-and-now sense of safety in therapy as we face our pain. When your therapist helps you ground,...

What Is a Mood Tracker?

What Is a Mood Tracker?

by | CBT, Coping, Depression, Mental Health

A mood tracker is a visual tool you can use to help you increase self-awareness by gathering data on your day to day emotional experiences and factors that may affect your mood.

Are you someone who likes to see more concrete evidence that you are making progress? Is it difficult sometimes to tell if therapy is working for you? Do you tend to be forgetful and then feel unsure how to describe how your week went to your therapist?

Here are examples of mood trackers you could use or you could create your own:

Emotions, rate on scale of 0-10 Sadness 0-10 Anger Anxiety Shame Guilt Fear Joy
Monday              
Tuesday              
Wednesday              
Thursday              
Friday              
Saturday              
Sunday              

 

Behavior (Y or N)

 Applying for work House chores Mindfulness practice Positive activities Substance use Procrastination Isolating behavior
Monday              
Tuesday              
Wednesday              
Thursday              
Friday              
Saturday              
Sunday              

 

Negative thoughts

 Something bad might happen. Something is wrong with me I can’t do anything about this. Other people are suffering to a much larger extent. I’ll end up in the hospital. Negative predictions Self-criticism or negative comparisons with how things used to be.
Monday              
Tuesday              
Wednesday              
Thursday              
Friday              
Saturday              
Sunday              

 

Behavior

 # of meals I have eaten # hours of sleep Self-harm beahvior (Y or N) Suicidal thoughts (Y or N) Taking medications (Y or N) Attended support group (Y or N) Practiced skills from therapy (Y or N)
Monday              
Tuesday              
Wednesday              
Thursday              
Friday              
Saturday              
Sunday              

 

Positive things

 Accomplishments (completing assignments, making a new friend, using a new skill, setting a boundary) Affirmations (I am grateful for…, I am worthy, I am loved, I am learning, I can overcome this) Signs of progress (decreased symptoms, more energy, getting positive feedback from others, reacting differently than before, more positive thoughts, etc.)
Monday      
Tuesday      
Wednesday      
Thursday      
Friday      
Saturday      
Sunday      

 

Other Things

 Triggering situations (stressors, events that reminded you of past trauma, loss, abrupt change) Interpretations or assumptions about the situations Reactions (crying, walking away, shut down, blew up, ruminating for hours, blamed self, used maladaptive coping)
Monday      
Tuesday      
Wednesday      
Thursday      
Friday      
Saturday      
Sunday      

 

Choose emotions you want to track and put them in the first row. Each day, rate your emotions in terms of intensity with 0 being having no emotion and 10 being having the most intense emotion.

-You can track behaviors and thoughts that may be impacting your mood.

– You can also track your accomplishments each day, write down your affirmations, and describe signs of progress. You can connect your behaviors, thoughts, and emotions and see how they impact each other.

-You can describe triggers that occurred, identify how you interpreted the situation or what assumptions you made, then go into details about your reactions.

You can then bring the mood trackers into your session to have more details to share and more information to help find the right therapy approach.

If you are looking for counseling support with your mood or worry that you might have depression, a therapist at Star Meadow Counseling is available to help! Reach out today to schedule an appointment!

 

 

 

What Is a Mood Tracker?

What Is a Mood Tracker?

by | Feb 20, 2026 | , , ,

A mood tracker is a visual tool you can use to help you increase self-awareness by gathering data on your day to day emotional experiences and factors that may affect your mood. Are you someone who likes to see more concrete evidence that you are making progress? Is...

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

Get Outside For Your Brain

Get Outside For Your Brain

by | Anxiety, Coping, General

When I am among the trees,

Especially the willows and the honey locust,

Equally the beech, the oaks and the pines,

They give off such hints of gladness

I would almost say they save me, and daily.

Excerpt, “When I Am Among The Trees” by Mary Oliver

We live in a world that allows us immediate, constant access to Internet spaces. This offers us accessibility, economic opportunity, entertainment, cultural exchange, education, and productivity. However, for as many benefits as there are, we’re also presented with challenges – Cognitive overwhelm, social isolation, distraction. Worldwide, we spend an average of six hours and 40 minutes per day on screens, and we average five or fewer hours in nature per week.

 

Research shares with us a wealth of information about how nature is beneficial for our emotional and cognitive health. When we disconnect and get ourselves into nature, we are happier, perform better on tasks, feel more energized, and experience real-time, literal connection to the world around us. The biophilia hypothesis (“biophilia” literally means love of life or love of living systems) suggests that humans have an innate tendency to seek connection with nature and other forms of life. This hypothesis states that spending time in nature triggers a physiological response that lowers stress levels. We have many studies that show humans perform better on cognitive tasks while listening to nature audio, pausing to view nature scenes, and green spaces adjacent to schools boost cognitive development in children. We know that adults perform better on work-related tasks when they, too, have access to green spaces.

 

Nature helps us feel joy, we become more creative, and moving our bodies further supports the metabolization of emotion. Neuroimaging studies have shown that being in nature activates regions of the brain associated with empathy and emotion regulation.

 

Back to social media for a sec – It’s important to acknowledge that we often see posts in the Internet space about folks who mountain climb, backpack across countries, and live on sailboats. It’s easy to engage in comparison and think of ourselves as not doing enough when we aren’t able to participate in viral-video-worthy feats. But, the nervous system doesn’t discriminate between the leaf on the tree at the top of the mountain and the leaf on the tree outside of your home.

 

Nature is everywhere, and can be free or low-cost to access. Some ideas, just to name a few:

  1. Sitting next to an open window
  2. Reading a book outside
  3. Picnicking with a loved one or friend
  4. Water balloon fight!
  5. Birding
  6. Journaling outside
  7. Hopscotch
  8. Disc golfing
  9. Running and/or walking
  10. Stargazing
  11. Laying in the grass and watching the clouds
  12. Gardening
 
Consider setting a goal of increasing your time spent outside by ten minutes per week, and notice what shifts. Do you have more brain space? More space in your body for your breath? Slow down and see what happens.
 
 
Coping with Political Anxiety

Coping with Political Anxiety

by | Feb 4, 2025 | ,

Coping with Political Anxiety: How Therapy Can Help In today’s world, it’s nearly impossible to avoid the constant stream of political news. For many, staying informed is essential—but for others, the weight of political turmoil can become overwhelming, leading to...

Managing Depression alongside Chronic Illness

Managing Depression alongside Chronic Illness

by | Chronic Illness, Coping, Depression, Self Acceptance

If you’re reading this, chances are you or someone you care about is dealing with the challenges of chronic illness or disability, which can often trigger feelings of depression. Today, we’re going to dive into some strategies for navigating this journey with resilience.

1. Understanding Ableism

First things first, let’s address the elephant in the room: ableism. Abelism can be a significant barrier to navigating life with chronic illness and can exacerbate feelings of isolation and depression. Here are some examples of ableism faced by individuals with chronic illness:

  • Minimization: Others may downplay the severity or impact of a chronic illness, dismissing it as “not that bad” or “just a phase.” This minimization can invalidate the individual’s experiences and undermine their need for support and understanding.
  • Lack of Empathy: Some people may struggle to empathize with the daily challenges and limitations faced by individuals with chronic illness. They may fail to recognize the physical and emotional toll of living with a chronic condition, leading to a lack of support and understanding.
  • Comments to “Get Over It”: Individuals with chronic illness may encounter comments suggesting that they should simply “get over it” or “try harder” to overcome their symptoms. This attitude fails to acknowledge the complex nature of chronic illness and the impact it can have on a person’s life, perpetuating stigma and misunderstanding.
  • Inaccessibility: Public spaces, workplaces, and social events may lack accommodations for individuals with chronic illness, such as accessible seating, rest areas, or flexible work arrangements. This lack of accessibility can create additional barriers and challenges for individuals already navigating the complexities of their condition.
  • Stigmatizing Language: Negative stereotypes and stigmatizing language surrounding chronic illness can contribute to external ableism. Terms like “lazy,” “weak,” or “attention-seeking” may be used to describe individuals with chronic conditions, further marginalizing and isolating them.

Addressing external ableism involves advocacy and challenging stereotypes. To combat ableism effectively, we must champion inclusivity and understanding, educating others about diverse disabilities, and promoting empathy and accommodation for all individuals. Remember, your strength and resilience define you, not your limitations.

Keep in mind that abelism can become internalized. Internalized abelism occurs when individuals with chronic conditions come to believe the negative stereotypes and societal messages about their own worth and capabilities. Internally, individuals must confront and unlearn negative beliefs about themselves, fostering self-compassion, honoring their limits, and seeking support.

2. Cultivating Self-Compassion

Living with chronic illness or disability can sometimes feel like waging a constant battle against our own bodies, leading to profound feelings of depression. In these moments, practicing self-compassion becomes essential. Instead of berating ourselves for what we can’t do, let’s celebrate our victories, no matter how small they may seem.

One way to cultivate self-compassion is through mindfulness meditation. Take a few minutes each day to sit quietly, focusing on your breath and offering yourself words of kindness and understanding, especially when you’re feeling discouraged. Remember, you are doing the best you can with the cards you’ve been dealt. Self-compassion can also involve setting achievable goals that align with your current abilities and energy levels. Breaking tasks down into smaller, manageable steps and celebrating progress along the way, even if it’s slower than you’d like. Read more about this concept (often called “Spoon Theory”) here.

3. Prioritizing Self-Care

When dealing with chronic illness or disability, self-care isn’t just a luxury; it’s a necessity, especially in managing depression. This means listening to your body and honoring its needs, whether that’s getting enough rest, eating nourishing foods, or engaging in activities that bring you joy.

Here are some practical steps to prioritize self-care:

  1. Create a daily self-care routine: Set aside dedicated time each day for activities that recharge your batteries, whether it’s taking a bubble bath, going for a walk in nature, or curling up with a good book. These activities can provide relief from the symptoms of depression.
  2. Reach out for support: Don’t be afraid to lean on friends, family, or support groups for help when you need it, especially when depression feels overwhelming. You are not alone in this journey, and there are people who care about you and want to see you thrive.
  3. Practice saying no: Learn to set boundaries and say no to things that drain your energy or don’t align with your priorities, especially when depression makes it difficult to muster the energy for extra tasks. Remember, it’s okay to put yourself first sometimes, especially when it comes to managing depression.

4. Embracing Radical Acceptance

Radical acceptance is about fully embracing reality as it is, rather than fighting against it, even in the face of a chrnoic illness that you did not choose. This doesn’t mean resigning ourselves to a life of suffering, but rather acknowledging the truth of our circumstances and choosing to respond with compassion and equanimity.

In the face of chronic illness or disability, radical acceptance can be a powerful tool for finding peace and contentment in the present moment, even amidst depression. Instead of dwelling on what we’ve lost or longing for a different reality, let’s focus on what we still have and cultivate gratitude for the blessings in our lives.

 

Navigating chronic illness and disability is no easy feat. By challenging ableism, practicing self-compassion, prioritizing self-care, and embracing radical acceptance, we can cultivate resilience and thrive in the midst of adversity.

If you find yourself struggling to manage depression or cope with the challenges of chronic illness or disability, remember that help is available. Don’t hesitate to reach out and schedule an appointment with a counselor on our team for professional counseling support tailored to your unique needs.

What Is a Mood Tracker?

What Is a Mood Tracker?

by | Feb 20, 2026 | , , ,

A mood tracker is a visual tool you can use to help you increase self-awareness by gathering data on your day to day emotional experiences and factors that may affect your mood. Are you someone who likes to see more concrete evidence that you are making progress? Is...

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

Mindfulness Mastery: Your Ultimate Weapon Against Depression

Mindfulness Mastery: Your Ultimate Weapon Against Depression

by | Coping, Depression

Depression can feel like a heavy cloud hanging over your life, making it difficult to find joy or motivation. While therapy and medication are valuable tools in treating depression, incorporating mindfulness skills into your daily routine can offer additional support and relief. In this guide, we’ll explore how mindfulness can help combat depression and provide practical steps to integrate mindfulness into your life.

The Science Behind Mindfulness

Mindfulness isn’t just a trendy practice; it’s grounded in science. Research shows that mindfulness can reshape the brain, increasing activity in regions tied to emotional regulation while decreasing those linked to stress and anxiety. Moreover, it reduces cortisol levels, the stress hormone, promoting relaxation and improved mood. By understanding this science, you gain confidence in mindfulness as a proven method for managing depression and enhancing well-being.

Practical Mindfulness Tools

  1. Embrace Mindful Meditation: Mindful meditation is a powerful tool for managing depression. Find a quiet space where you can sit comfortably and focus on your breath. Close your eyes and take slow, deep breaths, paying attention to the sensation of each inhale and exhale. When your mind wanders, gently bring your focus back to your breath without judgment. Start with just a few minutes each day and gradually increase the duration as you become more comfortable.
  2. Engaging the Senses: Another practical approach to mindfulness is engaging your senses. Take a moment to notice the sights, sounds, smells, tastes, and sensations around you. Whether you’re taking a walk in nature, enjoying a meal, or simply sitting in your backyard, pay attention to the details of your experience. By fully immersing yourself in the present moment, you can find moments of peace and joy even in the midst of depression.
  3. Cultivating Gratitude: Depression often causes people to focus on the negative aspects of their lives, leading to feelings of despair and hopelessness. Practicing gratitude can help shift your perspective and cultivate a sense of appreciation for the good things in your life. Take time each day to reflect on three things you’re grateful for, no matter how small. This simple practice can help train your brain to notice the positive aspects of your life, boosting your mood and resilience.
  4. Mindful Movement: Engaging in mindful movement, such as yoga or tai chi, can also be beneficial for managing depression. These practices combine physical activity with mindfulness, encouraging you to focus on your body and breath as you move through various poses or sequences. Whether you’re following a guided video online or attending a class in person, mindful movement can help alleviate symptoms of depression by promoting relaxation and grounding you in the present moment.

Guided Mindfulness Meditations:

  • Headspace (www.headspace.com) – Offers guided mindfulness meditations for beginners and experienced practitioners alike, with a variety of topics to address specific needs like stress, sleep, and depression.
  • Insight Timer (www.insighttimer.com) – Provides a vast library of free guided meditations, including mindfulness practices tailored for managing depression and anxiety.
  • UCLA Mindful Awareness Research Center (www.uclahealth.org/marc) – Offers free guided mindfulness meditations led by experienced instructors, backed by research from UCLA’s Mindful Awareness Research Center.
  • Calm (www.calm.com) – Features guided meditations, sleep stories, and relaxation techniques designed to promote mindfulness and alleviate symptoms of depression.

 

Combating depression requires a multi-faceted approach, and mindfulness can be a valuable tool in your toolkit. By practicing mindfulness techniques such as meditation, engaging your senses, and cultivating gratitude, you can develop greater awareness of your thoughts and emotions, breaking free from the grip of depression. Remember, it’s okay to seek professional help if you’re struggling with depression. Our team of counselors is here to support you on your journey toward healing and wellness. Don’t hesitate to reach out and schedule a session today to explore how mindfulness and therapy can work together to help you reclaim your life from depression.

What Is a Mood Tracker?

What Is a Mood Tracker?

by | Feb 20, 2026 | , , ,

A mood tracker is a visual tool you can use to help you increase self-awareness by gathering data on your day to day emotional experiences and factors that may affect your mood. Are you someone who likes to see more concrete evidence that you are making progress? Is...

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

Journaling and Mental Health

Journaling and Mental Health

by | Coping, Counseling, General, Mental Health

If you have ever had a conversation with your therapist about coping skill development, you have probably received a recommendation to begin a journaling practice. Understandably, sometimes journaling is met with skepticism – What does writing about my emotions solve, and why is writing so widely recommended?

 

Processing Emotions

  • Putting emotion on paper engages the prefrontal cortex – the part of the brain which puts language to emotion, grounds us in the present moment, and assists in regulating emotion.

Memory Consolidation

  • Put simply, memory consolidation is a process by which information in short-term memory is transferred to long-term memory. Writing about your experiences – positive or negative – strengthens the parts of the brain associated with this consolidation. What this means is that, over time, we become better at accessing various parts of a memory (sound, taste, touch, smell, thought, etc.) and this allows us to better make sense of memories that may be difficult or traumatic in nature.

Stress Reduction

  • Journaling has been found to activate the parasympathetic nervous system (the “rest and digest” response/the antithesis of fight/flight/freeze). Cortisol levels drop, breath deepens, heart rate begins to slow. Suddenly, the writer is able to be more present with themselves as they process.

 

More than what researchers have shared with us about how journaling impacts the brain (as noted above), put simply – writing with and for ourselves fosters an internal relationship. We are in relation with ourselves more often than we are anyone else, yet rarely are we taught what it means to interact with self or how to do so in a compassionate way.

 

If you are interested in exploring journaling but are unsure where to start, here are some prompts to explore:

  1. I feel __________ about journaling because…
  2. My relationship with myself could be described as…
  3. I want my relationship with myself to be more…

 

Remember, journaling is as individual as you are. Let there be spelling mistakes, run-on sentences, scribbles, and even drawings. Humans are gritty and messy; let the way you cope be gritty and messy, too.

What Is a Mood Tracker?

What Is a Mood Tracker?

by | Feb 20, 2026 | , , ,

A mood tracker is a visual tool you can use to help you increase self-awareness by gathering data on your day to day emotional experiences and factors that may affect your mood. Are you someone who likes to see more concrete evidence that you are making progress? Is...

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...