Nature and Mental Health
How nature supports mental wellbeing
Spending time in nature is a powerful way to support and restore mental health and wellbeing. Research shows that being in natural spaces can reduce stress, boost mood, and even improve brain function. Individuals, families, organizations, and communities can improve mental wellbeing by incorporating nature into their lives and work.
The Basics
10 to 20 minutes a day
As little as 10 to 20 minutes in nature daily has been shown to help prevent stress and mental health strain among college students. Other studies suggest 20-30 minutes, three times per week. The bottom line: Any time spent in nature reduces stress and improves mental wellbeing.
Forest not required
Deep wilderness experiences are not necessary to gain health benefits. Most research defines nature broadly, including outdoor spaces and green spaces, such as urban parks, gardens, or lakes. Even viewing nature scenes outside a window or on a screen provides a calming effect.
Active or passive? It all counts
While active activities like fishing, hiking, or gardening combine nature and physical activity, just being present in or around nature offers health benefits. Observing nature, sitting in natural spaces, or walking through the park all count.
Greater stress and trauma, greater benefits
Nature’s positive effects are often for individuals experiencing greater stress, trauma, or social inequities that impact mental and physical health. Increasing access to nature can help people heal from trauma and improve overall health, education, and wellbeing.
The Science
Reduces stress and anxiety: Nature lowers stress hormones like cortisol and helps slow your heart rate and blood pressure. It also positively influences the gut microbiome, which is closely related to mental health. Research with young children demonstrated that exposure to bacteria in nature changed the microbiome and reduced their stress response.
Boosts mood: Fresh air and greenery help increase serotonin and dopamine- neurochemicals that make you feel happier and more motivated. Sunlight also gives your body vitamin D, which is linked to lower rates of depression and anxiety.
Invites awe: Nature is a common source of awe- an experience or feeling that contributes to mental wellbeing. Awe can help us feel connected to something bigger by increasing feelings of empathy and social connection.
Increases self-confidence: Spending time in nature is linked to higher self-confidence, self-control and prosocial behaviors in children and teens. Exposure to healthy risk-taking opportunities helps build competence and resilience.
Reduces anxiety: Nature spaces provide calming, therapeutic environments that support those experiencing mental health conditions like post-traumatic stress disorder, anxiety, and depression.
Builds resilience: Nature activates all our senses, promoting mindfulness, presence, emotional balance, and stronger mind-body connection.
Addresses trauma: For children who experience toxic stress or adverse childhood experiences, nature can act as a protective buffer. It disrupts stress responses and creates opportunity for healing and connection. Nature is increasingly being incorporated into therapeutic interventions.
Reduces blood pressure: Nature calms the nervous system, reduces stress hormones, encourages physical activity, improves air quality, and supports restful sleep- all contributing to lowered blood pressure.
Improves respiratory health: Mindful breathing in outdoor settings can increase oxygen uptake and lung capacity.
Regulates sleep cycles: Exposure to natural light synchronize your circadian rhythm, supporting better sleep.
Promotes physical activity: Natural spaces inspire moderate physical activity which strengthens cardiovascular health by making blood vessels more elastic and efficient at regulating blood pressure.
Improves focus: Natural environments engage the brain’s attention through soft fascination by non-demanding stimuli like rustling leaves or clouds, which allow our directed attention system to rest and recover. This can lead to better concentration, reduced symptoms of attention deficit hyperactivity disorder, and better mental recovery from fatigue.
Promotes creativity: Time outdoors improves concentration, problem-solving skills, and creative thinking. For example, unstructured play in natural settings supports cognitive flexibility- the ability to think about multiple things at the same time. Time away from screens and rigid environments allows the brain to explore and come up with new ideas.
Encourages motor coordination: Outdoor environments engage both fine and gross motor skills by encouraging movements over uneven terrain, climbing, balancing, and coordination. These types of physical activities strengthen neural connections between the brain and body.
Supports learning: Outdoor play helps kids develop curiosity and imagination, improve memory retention, and build emotional resilience. Schools that incorporate nature-based learning report higher student engagement and test scores.
Encourages social connections: Green spaces encourage social interactions, which reduce loneliness and foster a sense of belonging.
Healthy aging: Access to nature supports healthy aging by reducing loneliness, increasing mobility, and improving mental sharpness in older adults.
Reduced community stress and violence: Communities with well-maintained parks and green areas see lower crime rates and stronger social bonds.
Environmental health and conservation: Connecting with nature fosters environmental stewardship encouraging people to care for their surroundings
Easy Ways to Bring Nature into Your Life
Nature is all around you! Try these simple ways to connect with it:
Outdoor activities
- Practice soft fascination- gently observe the natural world.
- Walk barefoot in grass.
- Take a walk in a local park or a tree-lined street.
- Garden or grow potted plants.
- Forest bathe- spend time in a natural setting, engaging all your senses.
- Sit outside and observe the trees, clouds, and wildlife.
- Swim in a local lake.
- Explore nature programs or nature-based activities in your area.
Indoor ideas
- Open a window and let in fresh air and natural light.
- Play nature sounds like ocean waves or bird songs.
- Add plants or nature-themed art to your space.
- Watch calming outdoor videos (e.g. kayaking or forest trails)
At every stage of life, nature has the power to heal, restore, and connect us. Whether through a short walk, a deep breath of fresh air, or a weekend adventure in the outdoors, making time for nature is an easy way to improve mental wellbeing.