Article one from a series of five:

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Wellbeing on the Water

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You already know there’s nothing quite like being out on the water, whether you’re slicing through the stillness of a loch, riding the perfect line on a river, playing in an overfalls, or perfecting your back step paddleboard turn without falling in (too often). But did you know your time on the water is doing wonders for your mental health too? Those paddle strokes are as good for your mind as they are for your body. In this wee blether of an article, we will look at how paddling supports our internal smiles!

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We’ve all felt it—that magical sense of calm that comes with being on or near water. It’s as if Mother Nature gives you a little “shh” to quiet the chaos of life. Many paddlers describe a sense of their heart rate slowing (not while standing next to a line you're considering running, to be fair, but you get my point!). Wallace J. Nichols, author of Blue Mind, explains that being around water triggers a meditative state that helps us relax, focus, and just feel good. It’s like therapy, but with better views and fewer chairs.

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Dr Catherine Kelly, author of Blue Spaces, agrees. Her research highlights how water lowers stress and boosts mood, even if you’re just floating or gazing at the horizon. And for us paddlers? Add in the rhythm of your strokes, fresh air, and the sheer joy of being immersed in nature, and you’ve got a full-on mental health workout. Studies even show that spending time on the water can reduce anxiety and help with mental health challenges such as depression.

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There’s more to this connection than just “it feels good.” The biophilia hypothesis, popularised by E.O. Wilson, suggests that humans have an innate connection to nature—and what better way to tap into that than through paddling? When you’re on the water, you’re not just exercising; you’re fulfilling a deep psychological need to connect with the natural world.

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The attention restoration theory backs this up. Researchers Stephen and Rachel Kaplan found that natural environments, including water, help restore mental focus by giving our brains a break from the constant demands of daily life. The gentle ripples of a loch or the rhythm of your paddle strokes allow your mind to unwind and recharge, making it easier to tackle life’s challenges back on dry land.

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Then there’s the psycho-evolutionary theory of stress reduction, which suggests that natural environments—especially those with water—can rapidly lower stress levels. Our ancestors’ survival often depended on access to water, so we’re hardwired to feel calm and secure in aquatic settings. It’s like your DNA is giving you a high-five every time you launch your craft.

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Surf therapy for example has already gained recognition for its focus on mindfulness and presence. Cash Lambert, author of Surf Therapy, calls it a game-changer because water sports keep your mind in the moment, helping you let go of stress and worries. The same principles apply to paddlesport. Balancing on a paddleboard? That’s mindfulness in action. Tackling a new river in your kayak? Confidence boost unlocked.

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Beyond the science, many people are now actively using paddlesport as a tool for wellbeing. Across Scotland, mental health charities are running supported trips into nature, helping people reconnect with the outdoors in a therapeutic—but not therapy—way. These sessions are led by skilled guides with both technical expertise and mental health first aid training, ensuring a safe and uplifting experience for those who might otherwise struggle to access the water.

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For example, Blue Space Highland offers guided water-based activities, helping participants experience moments of calm and confidence. Wellness Walks takes people into green spaces, using nature to boost mood and resilience. These initiatives provide an opportunity to feel the benefits of being on the water while being supported by knowledgeable guides and a welcoming community.

Fancy getting involved? Volunteering with such groups is a fantastic way to make a difference. If you’re already a proficient paddler, you could help someone discover the healing power of water for the first time. Sharing what you love is rewarding in itself, but watching someone find peace and confidence on the water? That’s a win!

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Focusing on therapy rather than a therapeutic approach as mentioned above, we now turn our gaze to a spectrum of nature-based interventions: eco-therapy to adventure therapy—a blend of nature, activity, and professional support. This takes the calming power of paddling and combines it with the expertise of a trained counsellor/therapist and paddlesport coach. It’s gaining traction in the UK, offering a powerful way to process emotions while being physically engaged.

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This might be through a walk-and-talk session, which is common across Scotland, or a paddleboard float-and-chat with your counsellor. In a future article, I will talk about how we ensure the level of adventure is appropriate to the clients mental focus, enabling free-flowing chat on the topics they bring to the session, as opposed to “ I'm going to be munched by that hole!” kind of concerns!

Dr Martin Jordan, author of Nature and Therapy, describes how being in nature—especially near water—creates a safe, open environment where real emotional breakthroughs can happen. When you’re paddling, you’re not just working through challenges in your head; you’re physically moving forward. It’s a powerful metaphor for resilience and growth.

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So…There is a spectrum of opportunities available to you, depending on your needs. Whether you’re paddling solo or with a group, take a moment to notice how being on the water affects you. Feel the rhythm of your paddle strokes, breathe in the fresh air, and allow yourself to be present. For those who want to explore a more intentional approach, adventure therapy sessions are available in Scotland, combining outdoor activities with professional support. These experiences are designed to create safe, supportive environments where paddling isn’t just about the sport—it’s a way to foster personal growth, connection, and mental wellbeing.

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Whatever your motivation—be it relaxation, resilience, or simply the joy of being on the water—paddling offers something far beyond the physical actions.

The water is waiting, and it’s got your back.

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About David Girling:

David runs Wellbeing-Journeys.com and is an Open Canoe and White Water Kayak Coach based in Aberfeldy. He also lectures at UHI Perth and previously led the BA (Hons) in Outdoor Education & Learning before retraining as a BACP Humanistic Counsellor specialising in Adventure and Eco-Therapy.

@wellbeingjourneys (Instagram)