Belonging to the Wild: How Nature Connection Nurtures Well-Being

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Photo by Pauline Heidmets (UnSplash)

The sun settled in for the night, casting the last remnants of light across the cool sand. As day transitioned to evening, tiny figures began to emerge from the waves—little penguins, no more than a foot tall, making their nightly trek from the ocean to their burrows in the sand dunes.

This was the Phillip Island penguin parade—an event I'd heard about, but nothing prepared me for the quiet magic of watching it unfold. The penguins moved in small social groups called rafts. If one or two surfaced alone, they didn’t continue forward. Rather, they would go back into the ocean. They waited patiently—for the safety of others, for the collective strength of their kind to help evade predators. Together, they waddled across the exposed beach, vulnerable yet brave, buoyed by each other’s presence.

I don’t know the origin of why these groups are called rafts, but I like to think it’s because each penguin is a piece in a greater whole, fastened together, not just for survival, but as a symbol of how we, too, are meant to move through the world—connected and supported.

Moments like my experience with the little penguins don’t often change your life overnight, but they can slowly begin to restore a connection to nature, a pathway to slowing down to appreciate a deeper sense of belonging, understanding, and connectedness. 

For myself, nature has been my teacher, my source of spaciousness, a comforting outlet, and a mirror—especially in challenging times. I can get lost in the constant rushing, achieving, and striving in a society that values success in the form of wealth and accomplishment over everything else. There are also seasons in life when things don’t quite make sense. When getting out of bed feels like a monumental task, or the weight of the world—the to-dos, the headlines, the noise—feels too heavy to carry. I know I’m not alone in this. These are deeply human experiences.

When I feel unaligned, stuck, or caught up in the franticness, I return in my mind to the penguins. I remind myself: I am not meant to rush ahead, to be the first to arrive. Like them, I’m meant to pause, to move with intention, to walk alongside others and collectively succeed. In those moments, I pause and ask myself:

  • What can nature’s wisdom teach me?

  • What if slowing down is its own kind of success?

  • What would it look like to have trust and connection in this moment?

My time in wild places, and with the animals who call them home, has offered me a steady sense of belonging. It reminds me that I’m part of something much bigger and that when we notice, remain curious, and tune in to the wonder that surrounds us (the lupine popping up signifying the start of spring, the scrub jay who seems to always chase the Stellar’s jay around the tree in my yard, the ladybug who lands on your knee and stays a while), we can witness and experience connection. That feeling of being just one part of an intricate, interconnected ecosystem—a single ripple in the vast ocean—grounds me. It reminds me that while I may feel lonely at times, I am never truly alone. 

As I would later come to study in the Master’s of Applied Positive Psychology (MAPP) program at the University of Pennsylvania, these experiences of nature connection are more than poetic; they’re scientifically meaningful. And small intentional interventions can offer us one path forward as we seek to reconnect to the rhythms of nature, noticing the beauty, connection, and love it offers.

Disconnection from Nature

Collectively, we are isolating ourselves from nature. Technology and a shift in the last 200 years towards urbanization have pulled us away from the natural rhythms that once grounded us. The average North American spends over 93% of their time indoors or in vehicles (Williams, 2017). Even when we step outside, we often walk between buildings or run errands. In Florence Williams’ (2017) The Nature Fix, she highlights the consequences of this shift: a rise in myopia, vitamin D deficiency, depression, and anxiety.      

And yet, amid these challenges, there is hope. E.O. Wilson, a prominent psychologist, used the term biophilia hypothesis to suggest that humans possess an evolutionary tendency to focus on and seek connections with living things and nature (Barbiero & Berto, 2021; Kellert & Wilson, 1993). In addition, later research showed how humans possess a fundamental psychological need to feel securely and pleasantly connected to nature on cognitive, emotional, and physical levels (Baxter & Pelletier, 2019). Nature can support our mental health, emotional well-being, creativity, and sense of awe and belonging (Howell et al., 2011; Lengieza et al., 2023; Nisbet et al., 2019; Wissing, 2022).

One of my favorite authors and environmental advocates, Terry Tempest Williams, once said, “What do we wish? To be whole. To be complete. Wildness reminds us what it means to be human, what we are connected to rather than what we are separate from” (U.S. Senate Subcommittee on Forests and Public Land Management, 1995). In this way, nature is both an offering and a resource. Nature is also a beautiful reminder that we can hold two truths at once. There can be hardship, fear, grief. We don’t deny these truths, but there is also beauty, joy, wholeness, connection, and love. 

Reconnection: The Science of Nature Connectedness

Nature connectedness is the extent to which individuals include or see nature as part of themselves and perceive an emotional, cognitive, and experiential connection with the natural world. It involves recognizing and appreciating one's relationship with the environment, feeling a sense of belonging in the natural world, and experiencing a deep bond with nature that influences behaviors, attitudes, and overall well-being (Lengieza & Swim, 2021; Mayer & Frantz, 2004).

Nature connectedness is positively associated with psychological well-being, life satisfaction, vitality, and meaning in life (Capaldi et al., 2014). Recent meta-analyses and experimental studies reveal that individuals with higher levels of nature connectedness report more frequent experiences of awe and gratitude, lower levels of anxiety and depression, and greater engagement in pro-environmental behavior (Pritchard et al., 2020)

Importantly, this connection does not require wilderness immersion or extended retreats. It’s also important to note that nature connectedness does not translate to simply time spent in nature; it’s deeper than that. It can be cultivated intentionally through small daily practices—a hopeful message for those living in urban environments or feeling short on time.

Reconnection: The Pathways to Nature Connectedness

A team led by Miles Richardson, professor and founder of the University of Derby's Nature Connected Research Group, developed the five pathways to nature connectedness as a practical framework for enhancing this connection in everyday life. The five pathways that showed the most impact on nature connectedness include (1) contact, (2) beauty, (3) emotion, (4) meaning, and (5) compassion (Lumber et al., 2017). These five pathways offer not only insight into how people bond with nature but also a guide for designing interventions that are accessible, meaningful, and rooted in positive psychology. Below are the definitions of the pathways, along with some ways they can be adopted into practice.

1. Contact

Contact refers to direct, multisensory engagement with the natural world. This could be as simple as noticing the pattern on a leaf, feeling the breeze on your skin, or listening to birdsong.

Practice: Step outside and pause. Use your senses deliberately. What do you hear? What do you smell? What can you feel beneath your feet? These micro-moments of presence are foundational for reconnecting with both nature and self.

2. Beauty

Beauty speaks to our aesthetic appreciation of the natural world. 

Practice: Start a photo journal (or album on your phone) of your favorite places in nature or of things you notice while exploring nature in your backyard, on a walk, or on a hike. Capture images, words, or sketches of what moves you. If you want, share them with others to invite collective appreciation. 

3. Emotion

Emotion is about forming an affective bond with nature—feeling joy, peace, or even grief in response to the natural world. This emotional resonance deepens empathy and personal meaning.

Practice: Reflect on your favorite place in nature or a time when nature made you feel something deeply. What did you feel? Write about it. Talk about it. What did you learn? I often will journal or write short poems after spending time with nature. 

4. Meaning

Meaning emerges when we use nature symbolically or metaphorically. Nature provides powerful mirrors for our inner life—the resilience of a tree, the cycles of the moon, the migration of birds.

Practice: Choose a favorite tree, plant, or place and reflect on what it symbolizes for you. What does it teach you? How might it reflect your current season of life? Or try the intervention I designed for my Capstone with a partner! Link to directions here: Love Letter to Nature Intervention

5. Compassion

Compassion involves extending the self to include nature or offering care to the natural world. When we feel connected to nature, we often act in ways that protect it—and in doing so, reinforce our own sense of purpose.

Practice: Find a simple way to care for nature: reduce plastic use, plant native species, volunteer at a local creek clean-up, add a bird feeder or nest box to your backyard, use ethical and sustainable products, or advocate for environmental policy. The Environmental Working Group has great information and consumer guides on how to reduce your carbon footprint, check the health of your water, and even has a Healthy Living App that provides ratings on more than 120,000 food, personal care, and cleaning products.

Conclusion and a Gentle Invitation

As I reflect on that evening in Australia—watching the little penguins gather and wait for each other before crossing the dunes—I think about what it means to move through life as part of something greater. Just like those penguins, we too benefit from slowing down, from the safety and strength of being in community, from a shared sense of belonging.

William James, often referred to as the father of American psychology, said that in his life experience, he came to one fixed conclusion: “…we with our lives are like islands in the sea, or like trees in the forest. The maple and the pine may whisper to each other with their leaves. ... But the trees also commingle their roots in the darkness underground, and the islands also hang together through the ocean's bottom” (James, 1909, p. 4).

Metaphorically speaking, James is alluding to the interconnectedness of human lives. Despite Western culture’s emphasis on individuality and the apparent separateness of our existence and experiences, we are part of a larger ecosystem. Recognizing this connection, acknowledging it, and finding appreciation within or for it can lead to an ecosystem of belonging. 

As we face unprecedented environmental challenges such as climate change and an epidemic of loneliness and mental health concerns, it’s reasonable and necessary to target efforts toward both greater nature connectedness and human connectedness to attain a flourishing ecosystem in which the wellness of both humans and nature is considered together. 

Positive psychology has long emphasized the power of intentional activities to boost well-being. The five pathways offer such activities that are accessible, grounded in science, and resonant with the universal human longing for connection.

I offer you this invitation: Step outside, breathe in, and look closely. Where can you feel the web of life that you’re a part of? What might shift if you paused to attune to the wonder and wisdom that surrounds you each day? Perhaps there is an alder tree, an Anna’s hummingbird, a nearby stream, or a quiet moment waiting to show you something meaningful. Notice it, reflect on it, and share it with someone.

Let those small experiences be enough. Let them tether you back to the world—and to yourself.

Resources

A few nature resources for you:

 

References

Barbiero, G., & Berto, R. (2021). Biophilia as evolutionary adaptation: An onto- and phylogenetic framework for biophilic design. Frontiers in Psychology, 12, 700709. https://doi.org/10.3389/fpsyg.2021.700709

Baxter, D. E., & Pelletier, L. G. (2019). Is nature relatedness a basic human psychological need? A critical examination of the extant literature. Canadian Psychology / Psychologie Canadienne, 60(1), 21–34. https://doi.org/10.1037/cap0000145

Capaldi, C. A., Dopko, R. L., & Zelenski, J. M. (2014). The relationship between nature connectedness and happiness: A meta-analysis. Frontiers in Psychology, 5. https://doi.org/10.3389/fpsyg.2014.00976

Howell, A. J., Dopko, R. L., Passmore, H.A., & Buro, K. (2011). Nature connectedness: Associations with well-being and mindfulness. Personality and Individual Differences, 51(2), 166–171. https://doi.org/10.1016/j.paid.2011.03.037

James, W. (1909, October). The confidences of a “psychical researcher.” American Magazine. https://library.harvard.edu/sites/default/files/static/onlineexhibits/james/psychical/7_8.html

Kellert, S. R., & Wilson, E. O. (1993). The biophilia hypothesis. Bulletin of Science, Technology & Society, 15(1), 52–53. https://doi.org/10.1177/027046769501500125

Lengieza, M. L., Aviste, R., & Richardson, M. (2023). The human–nature relationship as a tangible target for pro-environmental behaviour—Guidance from interpersonal relationships. Sustainability, 15(16), 12175. https://doi.org/10.3390/su151612175

Lengieza, M. L., & Swim, J. K. (2021). The paths to connectedness: A review of the antecedents of connectedness to nature. Frontiers in Psychology, 12, 763231. https://doi.org/10.3389/fpsyg.2021.763231

Lumber, R., Richardson, M., & Sheffield, D. (2017). Beyond knowing nature: Contact, emotion, compassion, meaning, and beauty are pathways to nature connection. PLOS ONE, 12(5), e0177186. https://doi.org/10.1371/journal.pone.0177186

Mayer, F. S., & Frantz, C. M. (2004). The connectedness to nature scale: A measure of individuals’ feeling in community with nature. Journal of Environmental Psychology, 24(4), 503–515. https://doi.org/10.1016/j.jenvp.2004.10.001

Nisbet, E. K., Zelenski, J. M., & Grandpierre, Z. (2019). Mindfulness in nature enhances connectedness and mood. Ecopsychology, 11(2), 81–91. https://doi.org/10.1089/eco.2018.0061

Pritchard, A., Richardson, M., Sheffield, D., & McEwan, K. (2020). The relationship between nature connectedness and eudaimonic well-being: A meta-analysis. Journal of Happiness Studies, 21(3), 1145–1167. https://doi.org/10.1007/s10902-019-00118-6

U.S. Senate Subcommittee on Forests and Public Land Management. (1995). Utah Public Lands Management Act of 1995: Hearing on S.884. U.S. Government Printing Office.

Williams, F. (2017). The nature fix: Why nature makes us happier, healthier, and more creative (First edition.). W.W. Norton & Company.

Wissing, M. P. (2022). Beyond the “third wave of positive psychology”: Challenges and opportunities for future research. Frontiers in Psychology, 12, 795067. https://doi.org/10.3389/fpsyg.2021.795067

 

About the author | Molly Peterson (C’24) is a wildlife biologist turned employee experience leader, well-being advocate, and ever-evolving human with a curious soul. After graduating with a wildlife conservation biology degree from UC Davis, she spent a decade protecting endangered species and restoring California’s wild habitats. Despite loving her job, she followed a deeper pull toward helping people thrive, too. That call led her to a coaching program and eventually the Master’s in Applied Positive Psychology (MAPP) program at the University of Pennsylvania. While at MAPP, she used her capstone to explore the intersection of nature, gratitude, and social connection. Molly now serves as the Employee Experience and Culture Manager at Sequoia Ecological Consulting, where she blends psychology and nature to create spaces where people—and ecosystems—flourish. She’s also laying the groundwork to launch her own coaching and consulting practice rooted in connection, growth, and nature practices. Molly lives in the Sierra Nevada foothills near Yosemite, where she finds joy in building community, hiking, journaling, meditating, traveling, learning to play tennis, and becoming a better cook, as well as adventuring to different parts of the country with her rescue pup, Maggie. If you would like to connect, you can reach her at Mollymax@sas.upenn.edu. LinkedIn: Molly's Profile