It’s time to discover the healing powers of Mother Nature!
Nature and mental health go hand in hand, and our relationship with the great outdoors is a crucial part of supporting overall mental wellness. This is especially true in an age where it’s much easier to pick up a phone or computer and scroll the internet rather than take a drive to a natural space.
In fact, a 2024 report from the Pew Research Center found that 9 in 10 U.S. adults claim to go online every day, with 41% reporting that they use the internet almost constantly. It’s no surprise, then, that mental health issues are on the rise as we spend less time outside. Let’s take a look at the value of the outdoors, and the benefits of nature and mental health.
What Qualifies as Nature?
“Nature” comes in all forms. You may immediately think of forests and woodlands, or maybe your mind instantly takes you to the beach. But it can also be smaller areas – the backyard you’ve lovingly decorated, the small park at the end of the road, or even a manmade pond surrounded by wildflowers. Green and blue spaces, no matter how big or small, qualify as nature, and can be monumental in improving our mental health.
How to Connect with Nature
We know that spending time outside is important, but what does it truly mean to do so? You may think that in order to get all the benefits of nature you have to spent hours and hours outside, but that’s not necessarily the case. Simply sitting on the back porch listening to birds chirp or watching trees move through the breeze can be just as beneficial as a long hike through the forest or a day spent planting a new garden. If you can’t get outside, even just listening to sounds of nature or writing down everything you love about the natural world can make a big difference in your mental health.
The Healing Power of Nature
From a stroll down the beach to a weekend camping beneath the stars, there’s a wide world of opportunities to enjoy all that Mother Nature has to offer – and the physical and mental benefits that come along with those opportunities. Below are just a few of the mental health benefits of nature.
Improved Brain Activity
Just a few minutes of nature can do wonders for your brain health! If you need a quick pick-me-up, are interested in greater emotional regulation, or want to experience overall physiological benefits, take a stroll outdoors. Studies show that exposure to nature improves activity in the prefrontal cortex and can even help complete daily tasks with fewer mistakes.
Enhanced Cognitive Function
The natural world, compared to its urban counterparts, is proven to help with increased attention spans, memory, and executive functioning. In fact, a 2019 study by University of Chicago psychologist Marc Berman, PhD, and student Kathryn Schertz showed that children exposed to greener spaces near their homes showed greater levels of self-control, while adults in similar environments showed greater attentional functioning.
Combat Loneliness
A connection to nature is a connection to a whole new world! The closer we are to nature, the less likely we are to struggle with feelings of loneliness. Are you more introverted and tend to self-isolate? Being out in nature can mimic the connection others find with people, thereby improving your mental wellness.
Lower Stress Levels
Spending time outside is a great way to reduce stress and blood pressure, and even improve your sleep. This is achieved by the effect nature has on cortisol levels, which are proven to decrease after even mild exposure to the great outdoors.
Lower Blood Pressure
Being in nature allows for a unique state of relaxation. In fact, studies have shown that the more time spent outdoors, the lower you’re likely to find your systolic and diastolic blood pressure levels.
Boosted Immune System
Nature is a natural immune booster! In fact, a study on forest bathing in Japan, as discussed via the National Library of Science, showed an increase in white blood cells that act as the body’s first line of defense against viruses and other threats after 3 days/2 nights in forested areas. Greater immune function, therefore, leads to better overall physical health while decreasing harmful stress hormones.
Decreased Anxiety and/or Depressive Moods
Exposure to nature is directly related to a decrease in depressive or anxious moods, with people who spend more time outside reporting higher levels of happiness and self-worth. In fact, a study on Wetlands for Wellbeing found that nature provides a “sense of escape” from everyday surroundings, which helps facilitate relaxation, calmness, and creativity, and lead to a reduction in rumination or depressive moods in general.
How Much Time Should I Spend in Nature?
While the amount of time varies per person, studies have shown that the more, the better! One study found that those who spent upwards of 6-8 hours outside during the weekend reported fewer feelings of depression. If getting outside for longer timeframes isn’t possible, try stretching it out and enjoying at least 30 minutes of outside time a day.
What about Virtual Nature Experiences?
It may sound strange considering the statistics on technology and depression, but virtual outdoor experiences can actually help improve mental health. Studies reported in “Nurtured by nature” compared mental health reports in individuals who spent time outside to those who only watched videos (including VR devices) or looked at pictures, and found that in all cases there were reported improvements in mood, attention spans, and emotional regulation. While outcomes are better in those who spent time outside, these results are nonetheless a beacon of hope for people who may not be able to do so due to illness, mobility issues, or other factors.
Get Outside & Enjoy the Fresh Air
Now that you know the benefits of nature and mental health, it’s time to experience them for yourself! Plan a trip to your favorite wilderness spot or just head outside the front door to appreciate the view.
Need a little extra help enhancing your mental wellness? Mindful Health Solutions is here for you. Contact us to discuss treatment for depression, anxiety, or other mental health conditions.
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Resources:
Associations between Nature Exposure and Health: A Review of the Evidence
Nature: How connecting with nature benefits our mental health