Nature Therapy: A Simple, Accessible Boost for Your Mental Health

Written By: Lexy June, MSW Intern

After a long winter, Spring is finally on the horizon and so is improved mental health! With longer days and more sunlight ahead, many of us begin to shake off the winter blues. Seasonal Affective Disorder (SAD), which is the type of depression that’s linked to reduced sunlight exposure, often begins to fade as daylight increases. Sunshine isn’t even the only natural boost to our mental health; the benefits of nature exposure on overall wellbeing go far deeper than just brighter days.

What Is Nature Therapy?

Nature Therapy, sometimes referred to as ecotherapy or green therapy, refers to intentional time spent outdoors or engaging with natural environments as a way to improve emotional and psychological health. This can range from gentle walks in a park, to gardening, to simply being near trees or water.

Research suggests that even small amounts of time in green spaces can have measurable benefits. For example, a study involving nearly 5,900 participants found that spending time in urban green spaces, even as little as 15 minutes per day, was linked to better mental health outcomes like reduced anxiety and depression.

The Science: How Nature Helps the Brain & Body

1.     Reduced Stress Hormones

Time spent in natural environments helps to lower cortisol levels in the body. Cortisol is the body’s primary stress hormone, and increased levels can lead to high blood pressure and physical tension in the body, among other side effects. Reduced cortisol levels can calm the nervous system and ease the physiological symptoms of stress.

2.     Improved Mood & Emotional Balance

Exposure to sunlight and greenery helps to support the production of serotonin, a neurotransmitter linked to mood regulation. Even short outdoor excursions can boost happiness and mental wellbeing.

3.     Attention Restoration & Cognitive Clarity

Urban environments provide constant stimuli that demands our attention, like traffic and advertisements, and can be mentally exhausting. Nature, on the other hand, offers “soft fascination,” which includes gentle stimuli like rustling leaves or birdsong that allow the brain to rest and recover.

Check out this article to learn more about the ways in which nature is scientifically proven to support the mind and body: Nature and Mental Health 

Easy Ways To Engage With Nature – Even In A City

One of the best parts about nature therapy is that it’s incredibly accessible. You don’t have to live in a forest or journey to the mountains to experience its benefits. Urban parks and city greenways provide many of the same effects as experiencing the wilderness. Even gardens, lawns, balconies with plants, and tree-lined streets “count” as nature exposure. Sunlight alone helps regulate circadian rhythms and serotonin levels, so spending just a few minutes of your time per day outside can reap benefits for your mental health.

Here are a few ways you can increase your exposure to nature in your daily life:

·       Walk in a local park for 10 to 20 minutes.

·       Eat meals outside or near an open window.

·       Pause for a moment on your daily commute and take a few deep breaths of fresh air.

·       Grow plants indoors or on a balcony.

·       Listen to nature sounds (birdsong, waves, thunderstorms, etc.).

·       Participate in outdoor social activities.

·       Watch the sunrise or sunset.

·       Open the windows in your home to get some fresh air.

Nature Is Medicine

As the seasons change and spring approaches, consider adding a few minutes of nature into each day. Whether it’s a walk along a tree-lined street, a few deep breaths outside before you get in your car, or intentional time spent sitting in sunlight, nature offers scientifically supported benefits like stress reduction, mood improvement, and better cognitive function. You don’t have to adventure far from home to feel the effects of nature on your mental health.