How to Build a Nature 'Feelings' Journal

Learn how to use the outdoors to help you process big emotions by creating a nature-based observation journal. HowTo: Family Edition: family how-tos that actually help.

1. Find your quiet spot. Walk to a local park, a backyard, or a nearby tree. Find a place where you can sit comfortably for ten minutes. Take three deep breaths and listen to the sounds around you.
2. Identify your mood. Think about how you feel right now. Is it sunny and bright like a happy day? Is it stormy like frustration? Or is it calm like a quiet pond? Write down one word that describes your mood at the top of your page.
3. Collect a nature match. Look for something on the ground that matches your mood. A smooth, round stone might feel like 'calm.' A jagged, dry leaf might feel like 'grumpy.' Only pick up things that are already on the ground.
4. Document and reflect. Tape your nature find into your notebook. Underneath, write one sentence about why this item reminds you of your feeling. Ask a grown-up to help you write if you need help with spelling.