10 Benefits of Nature on Mental Health

How Are Nature & Mental Health Connected?

Spending time in nature improves mental health in many ways, partially because we separate ourselves from indoor environments. Studies show that many Americans spend most of their time inside, often focusing on technological devices.^1,2 Excessive indoor and screen time can negatively affect our total well-being in terms of physical and mental health.³

One hypothesis explains that nature is healing because our previous ancestral lifestyles instilled an innate desire to engage with the outdoors.² Other theories propose that being in nature reduces our fight-or-flight response. According to the attention restoration theory, people pay better attention in outdoor settings, refueling their cognitive resources and ability to complete tasks.^2,4

10 Benefits of Nature on Mental Health

Nature and mental health go hand-in-hand. Being outdoors, breathing in the fresh air, soaking up sunlight, and experiencing soothing sights and sounds benefit everyone, especially individuals living in urban areas. In addition, recent ecological problems and climate change have been a source of stress and climate anxiety. Connecting with the natural environment can help ease this stress and activate improvements for various ailments, including sleep disturbances, depression, and loneliness.

Below are 10 psychological benefits of nature:

1. Improved Sleep Quality

Spending time outdoors can improve sleep quality because exposure to natural light can help regulate our internal body clock, leading to a more restful night. Natural light also helps produce serotonin to promote relaxation and improve mood. Furthermore, natural environments can lower cortisol released during times of stress.

2. Decreased Anxiety & Stress

Being in nature affects our brain and entire physiology. The sights, sounds, and smells deactivate the sympathetic nervous system responsible for the fight-or-flight stress response. Breathing slows, stress hormones decrease, and blood pressure lowers, allowing us to shift thoughts away from worries and anxieties.^4,5,6

Where we spend our time matters–too much time indoors or living in crowded, noisy, polluted cities can increase stress and exacerbate mental health disorders. Stepping outdoors and experiencing nature counters these effects, helping improve symptoms of anxiety and overwhelm. In fact, research shows that more than 67% of people experience relief from stress when they engage with nature.⁷

3. Decreased Symptoms of Depression

Sunlight helps synthesize vitamin D, which plays a crucial role in regulating mood and reducing symptoms of depression. Being in nature also provides a break from stress and pressures contributing to negative emotions.

In addition, activities like hiking, walking, or gardening offer a sense of accomplishment, sometimes providing inspiration when you lack motivation. The combined benefits of going outside, natural light, stress reduction, and physical activity can significantly improve mental well-being.

4. Improved ADHD Symptoms

Spending time in nature provides a unique and stimulating environment to help reduce symptoms of ADHD. Those with ADHD often feel distracted, disorganized, or restless. In these cases, the importance of nature is paramount because the sights, sounds, and textures of nature help them escape the constant stimuli of modern urban environments.

Individuals engage in sensory-rich settings that can rejuvenate and recapture attention, reduce hyperactivity, and calm impulsivity. Physical outdoor activities allow them to release excess energy to further foster focused awareness.

5. Reduced Anger & Aggression

Nature provides a peaceful and serene environment to support anger management.

The natural beauty of outdoor settings, such as a forest or a beach, promotes relaxation and a sense of tranquility. Being surrounded by trees, water, and fresh air can have a soothing effect on the mind and help individuals release tension and frustration.

As mentioned, physical activities also serve as healthy outlets for pent-up anger and emotions. Individuals can constructively channel energy into healthy hobbies to reduce stress and enhance well-being.

6. Decreased Loneliness

Regarding loneliness, nature may be as suitable a companion as another human being. Lack of social connectedness decreases overall well-being. However, nature can possibly serve this need, offering similar benefits to human connection. In one study, people with little social connectedness reported feelings of improved emotional and mental health when they spent time in nature.⁸

7. Increased Self-Esteem

Several factors associated with nature contribute to boosted self-esteem. One of the main reasons is nature offers a sense of accomplishment and self-efficacy. Activities requiring energy and dedication, such as hiking, camping, or rock climbing, offer promise of success and increased confidence in self-abilities.

Moreover, outdoor settings are free from societal pressures and expectations, providing opportunities to explore inner self-beliefs and thoughts. Individuals can feel more connected with themselves and their surroundings, fostering increased self-appreciation and self-love.

8. Boosted Motivation

Nature can inspire and rejuvenate individuals, leading to increased motivation and drive. Various natural sensory experiences can awaken curiosity and wonder that spark exploration, learning, and pursuing new activities. Furthermore, a respite from the constant busyness of modern life can help individuals recharge their energy and focus attention on achieving goals and aspirations.

9. Improved Focus, Concentration, & Memory

Nature provides a unique environment where individuals can manage distractions, enhance cognitive function, and strengthen memory recall. Here, they can release mental clutter and distractions contributing to impaired concentration.

10. Enhanced Social Connections

Nature walks can enhance social connections and foster meaningful relationships. Engaging in outdoor activities with others provides a shared experience and a common interest, which can lead to stronger bonds.

Time outdoors with a friend, family, or group offers a space for uninterrupted and meaningful conversations. The absence of distractions like technology or time pressures means individuals can fully engage with one another, thus increasing emotional intimacy and understanding.

Physical Health Benefits of Nature

Engaging in nature-related activities provides both mental and physical health benefits. Nature is indeed the best medicine when supporting your body and mind. For example, the physical benefits of spending time in nature, such as reduced blood pressure, quicker recoveries, and increased energy, are closely intertwined with mental health.

The connection between physical and mental health is intricate, and nature boosts their harmonious interaction. By reaping the physical health benefits of nature, individuals simultaneously experience improved mental health, leading to a sense of peace, increased resilience, and enhanced emotional well-being.

Below are possible physical health benefits of nature:⁹

• Boosted immune system
• Reduced blood pressure
• Quicker recoveries from illness or procedures
• Increased energy

How to Get Outdoors—Even When You Don’t Feel Like It

How nature helps mental health cannot be overstated. Time outdoors can be vital in healing mental ailments and offers a pleasant way to improve well-being.¹⁰ Everyone can reap the psychological benefits of being in nature–sometimes, you just have to step outside your comfort zone.

Below are ways to experience the benefits of nature:

Think Small

You do not have to spend countless hours outside to reap the benefits. Start small, and enjoy nature in bursts.¹¹ According to one study, just two hours spent outdoors every week boosted health and well-being at any age and fostered cognitive development in children.¹² Getting outside just 20-30 minutes three times weekly or enjoying a weekend outdoors is enough to reduce symptoms of depression.⁵

You do not need to trek through remote backcountry for days to reduce stress. Numerous studies show that short exposure to nature is beneficial. Just begin by stepping outside and gazing at something natural near you, such as a planter filled with blooming flowers or the stars at night. Gradually extend time outdoors until feeling nurtured by nature is a regular part of your life.

Enlist a Nature Buddy or Join a Group

Consider walking in nature, a park, or a trail with a friend or loved one. You can still benefit from the outdoors even if you focus on each other instead of the environment. Alternatively, you may enjoy local groups or nature programs offering opportunities to explore locations you wouldn’t otherwise visit. A simple online search or visiting local nature centers, parks, and recreation departments can help you find a group.

Do Something You Enjoy

Being in nature means getting outdoors and experiencing the sights, sounds, and other sensations our planet offers. There are no rules, so choose natural experiences that you enjoy.

Any outdoor activity that removes you from overstimulating city settings or separates you from your screens is valuable.⁵ Discover what you find relaxing or invigorating, and pursue that.^5,11 You can even read a book, practice yoga, or engage in creative projects outside in the sun and fresh air.

Grow or Nurture Something Living

You can benefit from nature in your own backyard. Turn your surroundings into a green space by starting a small garden, growing a flower, or keeping a houseplant.^11,12 Alternatively, add some blue space by caring for a fish (Betta fish or goldfish are fairly easy pets). Various studies conducted in office spaces, schools, and hospitals reveal that a humble plant considerably and positively affects mental health, particularly anxiety and stress.⁷

Look at Images of Nature or Listen to Nature Sounds

Sometimes, getting outside simply does not fit your schedule. Take heart, for even natural images or sounds trigger the relaxation response. One study found that experiencing and viewing nature creates positive emotions, improves attention, and increases a sense of connectedness.¹³ Other research has demonstrated that listening to natural soundtracks impacts the brain, improving concentration and reducing rumination.^8,14

Wherever You Go & Whatever You Do, Do It Mindfully

Maximize the mental health benefits of nature by immersing yourself fully in your experience. Practice mindfulness by observing your surroundings with your whole being to reduce stress.⁴

You can also meditate by sitting or moving intentionally while concentrating on something specific. Meditating in nature and focusing on the sensation of breathing can be a powerful way to calm your brain and body to bring balance, clarity, and well-being to your life.

When Can Therapy Help?

Nature can provide numerous physical and mental health benefits, but integrating therapy can further enhance the experience and positive outcomes. Therapy helps individuals explore thoughts, emotions, and behaviors in a safe and supportive environment. Adding the element of nature to therapy sessions can create a unique and impactful healing experience.

Some therapists conduct sessions outdoors, allowing clients to immerse themselves in the natural environment. Connecting with nature while discussing challenging topics can facilitate relaxation, introspection, and connection to oneself and the world. Additionally, individuals may learn to integrate insights into their daily lives when practicing similar activities.

Whether addressing specific challenges or simply enhancing overall well-being, therapy and nature can transform your healing journey. Consider seeking a provider who offers approaches like ecotherapy, walk-and-talk therapy, or adventure therapy. Help is available to boost your self-esteem, improve mental health, and build mind-body awareness.

Final Thoughts

Numerous studies document the benefits of nature on our mental health and well-being. Being in nature does not require special equipment and can be done in bursts throughout your day. Conduct your own experiment. Challenge yourself to experience some form of nature every day, and adjust the time spent to meet your needs.