By Martyn Bailey BACBP-Accredited Cognitive Behavioural Therapist

Living on the Isle of Wight means we have constant access to something many people only experience on holiday: the calming presence of the sea. Whether you’re listening to the waves at Compton Bay, strolling the long sands of Ryde, or sitting beneath the cliffs at Freshwater, our coastline offers a uniquely grounding environment that supports both mental health and emotional balance.

As a CBT therapist on the Isle of Wight, I often encourage clients to use the natural world as a supportive tool for wellbeing. Mindfulness doesn’t have to happen indoors or in complete stillness. Some of the most powerful CBT and grounding practices can happen right on our beaches—no equipment, apps, or perfect mindset needed.

Below are three simple, CBT-informed mindfulness exercises you can try on your next coastal walk.

1. The “5-4-3-2-1” Beach Grounding Exercise

Grounding techniques are incredibly effective for anxiety, overwhelm, and racing thoughts. The beach naturally provides rich sensory input, making this classic CBT exercise even more powerful.

Try this:

• 5 things you can see – shells, sea foam, cliffs, beach huts, the horizon.
• 4 things you can feel – sand under your feet, breeze on your skin, the texture of a pebble, your clothing.
• 3 things you can hear – waves crashing, gulls calling, footsteps on sand.
• 2 things you can smell – salt air, seaweed, sunscreen.
• 1 thing you can taste – sea air, a mint, a sip of your drink.

This draws your attention away from spiralling thoughts and reconnects you with the present moment—something core to both CBT and mindfulness practice.

2. Thought-Watching by the Waves

The rhythmic rise and fall of the sea is a perfect metaphor for the way thoughts come and go.

Find somewhere to sit—perhaps at Ventnor, Colwell, or Steephill Cove—and simply observe your thoughts the way you observe the waves. No judgement, no forcing, just noticing.

In CBT, this is called cognitive defusion: creating space between you and your thoughts. Instead of “I’m anxious,” you shift to “I’m noticing the thought that I feel anxious.”

This small change can reduce intensity, build emotional resilience, and help you respond more calmly.

3. A Mindful Walk Along the Shoreline

Walking mindfully is one of the most accessible ways to reduce rumination and anchor yourself in the present.

Try this during a gentle walk from Sandown to Shanklin or along Yaverland Beach:

• Match your pace to the rhythm of the waves.
• Repeat a grounding phrase like “here” or “now.”
• Notice the sensation of each step—soft, firm, uneven, sinking, or solid.
• Let wandering thoughts drift by without analysis. Bring your focus back with kindness each time.

You’re not trying to clear your mind. You’re simply choosing what to pay attention to.

Why the Isle of Wight Is Perfect for Mindfulness and CBT Exercises

The Isle of Wight’s coastline naturally enhances CBT techniques:

• Slower rhythm of nature – The waves encourage a calmer internal pace.
• Expansive views – The horizon offers a reminder of perspective and emotional space.
• Rich sensory environment – Ideal for grounding when anxiety or stress rises.
• Outdoor calm – Being outside encourages openness, curiosity, and self-kindness.

The island itself becomes a supportive environment for mental health and wellbeing.

Final Thoughts

You don’t need long sessions or a perfectly quiet mind. Even a few mindful minutes by the sea can create a noticeable shift in your mood, stress levels, and overall resilience.

So next time you’re on an Isle of Wight beach, try one of these CBT-informed exercises. Let the landscape support you. Let the waves gently bring you back to the present.

Looking for CBT or Anxiety Support on the Isle of Wight?

If you’re feeling overwhelmed, struggling with anxiety, or would like personalised support using CBT techniques, I’m here to help. I offer compassionate, evidence-based therapy for adults on the Isle of Wight—both in-person and online.

✨ Book a free consultation or learn more about my CBT services here: