How Spending Time in Nature Benefits Your Mental Health

Humans have long been drawn to nature as a therapeutic setting. “I go to nature to be soothed and healed,” as American naturalist John Burroughs wrote in 1912. You’ve probably experienced the benefits of nature yourself after a day at the beach, a weekend in the mountains, or just a stroll through the park.

But in today’s busy, tech-addled world, where we spend much of our days staring at screens and indoors, nature is more than just pleasant; its benefits are more potent and necessary than ever. A growing body of research suggests that nature may offer benefits for both physical and psychological human well-being. Here’s a look at what that evidence says and why, exactly, nature can be so good for us.

Mental Health Benefits of Nature

Spending time in natural environments has been associated with improved feelings of health and happiness. Here are some of the research-backed ways it may support your mental health.

  1. Offers Stress Relief

    Some research suggests that nature exposure helps lower the body’s physiological stress response by decreasing blood pressure, heart rate, and cortisol levels (the stress hormone). Studies on Japanese forest bathing (shrinrin-yoku) show that spending time among trees has been associated with parasympathetic nervous system activity that may support relaxation.

  2. Helps Reduce Symptoms of Anxiety and Depression

    Nature time has also been associated with reduced symptoms of anxiety and depression for some. One study found that walking in nature helped to reduce rumination (negative mental thought loops), as well as activity in an area of the brain linked to mental illness risk. There’s also evidence that has linked nature to improvements in positive feelings, happiness, positive social interactions, and a sense of meaning and purpose for some.

  3. Improvements in Sleep and Symptoms of ADHD

    Potential benefits may extend into cognition and sleep, too. Some research has found associations between time in nature and potential improvements in thinking, attention, and focus, including less severe ADHD-related symptoms. More time in nature has also been linked to better sleep in some studies, which can have a positive impact on mental health.

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How Does Nature Benefit Mental Health?

So, how is it that nature seems to be so good at lifting our moods? Researchers have quite a few different theories.

  1. The Biophilia Hypothesis

    One is the biophilia hypothesis. The idea is that since our ancestors spent most of their time in the wild, we evolved with an innate biological and emotional connection to nature. Other evolutionary psychologists argue that because we evolved in natural settings, our minds and bodies may be better adapted to those settings (as opposed to, say, a noisy city).

  2. Attention Restoration Theory and Soft Fascination

    Then there’s the attention restoration theory. Modern daily life can be mentally exhausting, since it requires us to constantly manage our attention: focusing on tasks, filtering out distractions, and figuring out problems. Natural environments engage the brain differently by offering what researchers call soft fascination. Natural stimuli, like the sounds of the wind in the trees or a babbling brook, gently hold our attention, without us having to put in too much effort. This gives our overworked minds a chance to recover, like a mental reset.

  3. Sunlight, Sleep, and Mood Regulation

    It’s also possible that something as simple as sunlight exposure could be a factor. Sun helps regulate circadian rhythms and supports vitamin D production, which has been linked to sleep quality and mood regulation.

The Takeaway

Altogether, it seems like the vastness, quietness, and beauty of nature may offer us a kind of restorative reset. With less sensory overload, a wider perspective, pleasant sights and sounds, fewer potential threats to monitor for, and more opportunities to move and rest, nature can help us shift our minds and bodies from stressed out to regulated, and from worried to peaceful.

In a world that tends to talk about well-being like it’s something we can biohack or buy more products to create, nature offers a refreshingly different way to take care of ourselves. Because to receive the goodness of nature, you don’t have to do anything, really. In nature, you just get to be.

This article reflects personal experiences and general information. It is not intended as medical advice or a substitute for professional care. Everyone’s experience with mental health is different, and reflections shared here are not a substitute for personalized care. If you need additional support, consider reaching out to a licensed mental health professional.

References

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  5. Burroughs, J. (1912). Time and change. Project Gutenberg. https://www.gutenberg.org/cache/epub/5706/pg5706-images.html

  6. Farrow, M. R., & Washburn, K. (2019). A review of field experiments on the effect of forest bathing on anxiety and heart rate variability. Global Advances in Health and Medicine, 8, 2164956119848654. https://pmc.ncbi.nlm.nih.gov/articles/PMC6540467/

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Authored By 

Carolyn Todd

Carolyn Todd is a freelance writer covering health and wellness, as well as a coach for people living with chronic conditions. Her work has appeared in SELF, The New York Times, and Men’s Health. Endlessly curious about the human mind...

Reviewed By

Valerie Christian, PhD
Valerie Christian is a licensed Psychologist who earned her Ph.D. from the California School of Professional Psychology in 1997. She completed her post-doctoral fellowship at Scripps Clinic: Division of Mental Health. Dr. Christian has experience in the treatment of childhood abuse and trauma. Having completed a pre-doctoral internship with San Diego Court Child Protective Services' Child Sexual Abuse Treatment Program, she is well versed at treating complex and difficult cases. Dr. Christian also has expertise in treating children, adolescents, teens, and adults who suffer from chronic illness. She was the Lead Psychologist on a research study conducted by Sharp Hospital and UCSF on the impact of familial support in the treatment of psychological issues associated with living with diabetes. In addition, Dr. Christian works with individuals suffering with obesity. She helps these patients cope and adjust to the psychological, behavioral, and cognitive changes that occur as they prepare for bariatric surgery, during recovery, and in the months following surgery. Dr. Christian utilizes a variety of treatment modalities tailored to her patients' individual needs. She creates a safe and supportive atmosphere allowing her patients to learn, grow, and heal.

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