Grounding in Nature: A Simple Nature Based Art Prompt to Cope in Survival Mode
You’re not alone if you’re feeling like you’re treading water or in survival mode these days. It’s a common question in therapy: I always feel like I’m in survival mode. How can I get back to feeling good?
It might not feel like it’s enough to start with something very simple. In therapy, we often focus on foundational elements - coping strategies, soothing skills, simple routines to practice. If we use the metaphor of renovating a house, we focus on reinforcing the foundation first. Then we build scaffolding. As an art therapist, I could go on and on with the metaphor ..
The reality is, it can be really difficult to start from the big picture space. It might not make sense to decorate the walls if the foundation isn’t stable. How do you build towards a bigger goal? Well, first we need the full brain online, which includes the frontal lobe responsible for recognition of time, analytical thought, and executive functioning.
In trauma therapy, we understand that the brain is built to survive. It responds reflexively to stress — engaging in fight, flight, freeze, and fawn without us evening thinking about it. When the brain senses a threat, it will do what it can to get through the experience in one piece. What can this look like? Common experiences can look like panic, anxiety, shut down, and depression. With chronic stress, our brains can get stuck in patterns of survival.
To heal these reflexive patterns and reinforce the foundation for healing, we begin with grounding tools - practicing resources that help reconnect with the present moment. There, we can focus on what is happening now, looking for cues of safety (or, as I like to say - okay enough).
So, how can you get your full brain back online and engage in the present moment?
Move your body.
Walking is an excellent form of full body bilateral stimulation (good for the brain!). Moving your body moves energy and helps reconnect with the present moment. Moving your body outside offers the opportunity to connect with all the senses - sight, smell, temperature, air movement.
Connect with community.
Connecting with others helps our frontal lobe stay online. Meaning, we have to be grounded enough (in the present moment). Finding opportunities for connection can be vulnerable. It’s that vulnerability and openness that provides the avenue to build relationships. Not sure where to start? Try out common interests or activities that can be comforting for your nervous system. Walking with someone else is an excellent option — you’re side by side instead of eye to eye and engaging in bilateral stimulation of your brain.
Do something creative.
Creativity can be accessed in so many ways. Craft. Make art. Create music. Garden. Doodle. Dance. Getting creative can be simple. Grab what you have around you and spend 5 minutes exploring the process. Sometimes it’s not about making something that looks a certain way, but it’s the power in doing that connects you with creative energy.
A Nature Based Creative Prompt
Go on a nature walk (anywhere outside) and take a look around for plants that grab your attention. Using whatever materials you have handy — pen, pencil, marker, scrap paper — create a contour drawing of the plant shape.
What’s a contour drawing? Draw a continuous line that represents the outline of the shape you see. Adjust as needed. Draw the shape using multiple lines or venture off of the original shape. This prompt is not about making it look exactly like the object. Instead focus on the feeling of your drawing utensil on the paper, your breathing, and what it’s like to take a moment for something creative.
Get creative with your process by adding extra lines, details, or color.
Click over to Instagram to see the prompt in action.
Upcoming Local Event
Interested in trying out these grounding experiences in a local event? River Grove Therapy and Patagonia of Old Town have partnered to provide 10 weeks of Wellness Walks. Each wellness walk will highlight a wellness topic of interest facilitated by a Subject Matter Expert.
I’ll be facilitating a Nature Based Art Making walk on Wednesday, April 23rd from 4pm-5pm for a free creative community experience. No art experience is necessary to participate. All materials provided.
Nature Based Art Making in Old Town Alexandria
DATE: April 23rd, 2025
TIME: 4pm - 5pm
LOCATION: Patagonia of Old Town, 815 1/2 King Street, Alexandria, VA 22314
INFO: rivergrovetherapy.com/wellnesswalks