Finding Calm by the Coast: Psychology-Backed Strategies for Mental Well-Being in Port Phillip

Living by the coast is something many people in Port Phillip treasure. But when we see the water and beaches every day, it’s easy to take them for granted. Suggesting a coastal walk might sound obvious, yet research shows that consciously engaging with our environment can have powerful benefits for mental health.

Why Nature Supports Mental Well-Being

Studies in environmental psychology demonstrate that spending time in natural environments reduces stress, improves mood, and supports cognitive recovery. Even brief exposure—20 minutes by the water—has been shown to lower stress hormones like cortisol and increase reported vitality.

Five Evidence-Based Ways to Use Our Surroundings

1. Mindful Coastal Walks

Walking along the bay with focused attention—listening to the waves, noticing the horizon, or paying attention to breathing—enhances restoration. Clinical trials of mindfulness practices show reduced anxiety and improved emotional regulation.

2. Sunlight and Mood

Daylight exposure plays a key role in regulating circadian rhythms. Research shows that spending time in morning sunlight supports healthy sleep and helps stabilise mood.

3. Social Connection Outdoors

Strong evidence links social support with resilience against stress. A simple activity such as walking with a friend along the foreshore combines social connection with the benefits of nature.

4. Nature-Based Mindfulness

Short breathing or sensory exercises while outdoors can reduce anxiety and restore focus. For example, noticing five things you can see, hear, and feel engages the senses and anchors attention.

5. Routine “Green Breaks”

Regularly stepping outside, even for a few minutes, improves attention and reduces the risk of burnout—particularly for those working long hours indoors.

When Lifestyle Strategies Aren’t Enough

While these approaches are helpful, they may not be sufficient for people experiencing ongoing anxiety, depression, or stress. Combining lifestyle changes with psychological therapy has been shown to provide the most reliable benefits.

How Clarity Psychology Supports Well-Being

At Clarity Psychology, our clinicians integrate proven strategies like mindfulness and behavioural activation into therapy for stress, anxiety, and low mood. By drawing on research-based approaches, we help clients make meaningful and lasting changes.

Explore how we can support your well-being at Clarity Psychology.