Tilt your face to the sun and close your eyes. Listen to the songbird’s sweet tune. And let the warm breeze wash over you; it carries the scent of soggy earth and new green growth.

Spring is bursting with life. It’s a time of new beginnings and budding beauty. And you can be a part of it. The energy is right there, free for the taking. After a long, cold winter, here are a few ways you can turn to nature this season to boost your mood, motivation, and creativity.

Limit Screen Time

We’ve all heard it before. Too much time spent scrolling social media and news sites can take a toll on your mental health. Studies have also shown that staring at a screen can strain your eyes and wreak havoc on sleep patterns.

During the dark and cold winter, it’s easy to develop habits that involve a lot of screen time. But now it’s time to re-evaluate how much time you spend with technology. Set a limit for yourself, then put away your phone, and step away from your computer and television. Trade the blue glow of a screen for a big blue sky.

A spotted salamander migrates between
wetlands on a rainy night in May.

Get Active Outdoors

It’s time to throw on a rain jacket and waterproof boots and embrace Maine’s wacky spring weather. Traveling through outdoor spaces – whether by foot, wheelchair, bike, or boat – is a refreshing activity, no matter the forecast. So don’t let a little drizzle or mud keep you indoors.

It has long been established by physicians that regular exercise can help ease depression and anxiety. And many studies have supported the idea that interacting with nature can similarly improve your well-being. So why not do both at the same time?

Maine is home to countless public trails, parks, and preserves. You could search for a trail that suits you on an online resource such as Maine Trail Finder (mainetrailfinder.com) or with a guidebook such as the Appalachian Mountain Club’s “Maine Mountain Guide.”

Spring also opens up more opportunities to explore the state’s waterways, lakes, ponds, and coastal islands by boat. You can search for public boat launches using “The Maine Atlas and Gazetteer” and gain more detailed information about paddling routes in guidebooks such as AMC’s “Quiet Water Maine.”

Watch the World Wake Up

A yellow-throated warbler belts out a tune.

Spring is a lively time of year. The ground thaws. Trees bud. Wildflowers emerge. But if you aren’t paying attention, you could easily miss all of these wonderful events.

This spring, during your outdoor walks, record what you notice – whether it’s the first dandelion to bloom in your yard or a robin yanking worms from the ground. Jot your observations down in a notebook or try your hand at sketching or painting what you see.

For guidance, check out “The Naturalist’s Notebook,” a hardcover, illustrated book about nature journaling by Maine authors Nathaniel T. Wheelwright and Bernd Heinrich. The book includes an empty five-year calendar for you to record outdoor observations.

Observing the natural world closely is a great way to foster a sense of connection with your surroundings, which can boost your sense of belonging. You’re also bound to learn a thing or two about nature in the process.

Dandelions are among the first wildflowers
to bloom in the spring.

Try ‘Forest Bathing’

The Japanese practice of shinrin-yoku – which roughly translates to “forest bathing,” is a simple way to try to reduce stress and boost your mood. No special training or equipment is required, though a few Maine guides do offer shinrin-yoku experiences if you’d prefer guidance.

The practice involves remaining in the present moment by using your five senses to experience an outdoor space. In this way, you immerse yourself in the wilderness – whether it’s a forest, meadow, beach, or bog. It can be done on or off trail, moving or immobile. And it often concludes with a tea ceremony.

Lend a Hand Outside

Performing acts of generosity could positively impact your mental health, as multiple studies show. And it makes sense. When we “give back,” we often feel good about ourselves, as well as develop a sense of purpose.

So why not compound those good feelings, and volunteer outdoors? During the spring, local land trusts (www.mltn.org) and other trail organizations (www.matc.org) are often searching for people to help clear trails of downed trees and trash that has accumulated over the winter. Or you could hop on a boat with the Maine Island Trail Association (https://mita.org) and help them clean up Maine’s beautiful islands.

Become a Citizen Scientist

Another way to volunteer outdoors is by becoming a “citizen scientist,” collecting data for studies that could impact conservation policies and goals.

FrogWatch USA (https://frogwatch.fieldscope.org) and Maine’s Big Night  (www.vernalpools.me/big-night) are two citizen science projects that involve seeking out amphibians as they migrate and raise a racket in the spring. You can also count raptors during organized spring hawk watches in places like Acadia National Park and Wolf Neck State Park.

Bring Nature Indoors

Spring cleaning can help clear the cobwebs from both your home and your mind. A fresh, clutter-free house is far more enjoyable than the alternative. But why not take it a step further?

Adding a few elements of nature to your living space can spark joy. For instance, some studies have suggested that houseplants can positively impact your mood – not to mention improve the air quality of your home. Additionally, it’s easy to add natural scents to your cleaning solutions with fragrant essential oils. (Just be sure to do your homework first. Some essential oils can be corrosive on certain surfaces and toxic to pets.)

Taking some of these steps to connect with nature this spring could help lift your spirits as the days warm and lengthen. Sometimes, all you need is a bit of sunshine.

Story & photos by Aislinn Sarnacki. Aislinn is an outdoor writer, Registered Maine Guide, and the author of three hiking guidebooks. Follow her on Instagram @mainenaturehikes or on Facebook at “Aislinn Sarnacki – Author & Hiking Guide.”