Step outside to improve your mental health …

If you’ve ever consulted a therapist or counselor, chances are they’ve encouraged you to spend more time outdoors. This advice might seem a bit cliché, a suggestion alongside the ever-present “get enough sleep” and “eat your vegetables” routine. But there’s a powerful reason why spending time in nature is such a consistent recommendation: it has real, scientifically proven benefits for your mental health.

Imagine walking through a sunlit forest, feeling the crunch of leaves beneath your feet, or sitting quietly by a serene lake, where gentle ripples reflect the calm of the moment. Picture yourself exploring the vast expanse of a sun-drenched desert, the endless sky stretching out above, or enjoying the simple pleasure of reading a book in the shade of a majestic oak tree in a peaceful city park. These idyllic moments in nature offer more than just a break from routine — they’re gateways to a calmer, more centered you, backed by science.

From the calming effect of a forest hike to the rejuvenating experience of a lakeside retreat, time spent outdoors is a powerful, natural remedy for the strains of modern life. This advice might seem even more crucial for children, who are spending less time outdoors than ever before. Research shows that time in nature can be particularly beneficial for their mental health, reducing anxiety and fostering emotional well-being.

THE SCIENCE BEHIND THE SERENITY
Decades of research have linked exposure to nature with a significant boost in mood, reduced stress levels, and even improved cognitive function. Let’s take a peek at the science behind this and see how a simple change in routine can significantly impact your well-being:

Reduced stress and anxiety. Studies have shown that spending time in green spaces, like parks or forests, lowers cortisol levels, the stress hormone. For example, a study published in Environmental Science & Technology found that as little as five minutes of outdoor activity can improve mood and self-esteem.

Improved mood and well-being. Research suggests that exposure to sunlight increases serotonin production, a neurotransmitter associated with happiness and feelings of well-being. Additionally, being outdoors can be a form of mindfulness practice, allowing you to be present in the moment and appreciate the beauty of your surroundings. The Journal of Affective Disorders highlights that natural sunlight exposure can help alleviate symptoms of Seasonal Affective Disorder (SAD).

Sharper mind and enhanced creativity. Spending time in nature can improve cognitive function, including memory, attention span, and even creative problem-solving. Studies by researchers at the University of Michigan have shown that a walk in the park can significantly improve cognitive performance compared to walking in an urban environment.

Combating depression. There’s a growing body of evidence suggesting that spending time outdoors can be beneficial for people struggling with depression. Exposure to sunlight helps regulate sleep patterns, which can be disrupted in depression, and being outdoors can also encourage physical activity, another factor known to improve mood. Research published in BMC Psychiatry indicates that outdoor physical activity can be as effective as antidepressants in some cases.

The power of puttering. Research on horticultural therapy, a form of therapy that utilizes gardening activities, has shown positive impacts on mood, stress reduction, and self-esteem. Caring for plants provides a sense of accomplishment and fosters a connection with nature, even in small spaces. The Journal of Therapeutic Horticulture reports significant mental health benefits for individuals engaging in regular gardening.

An inherent connection to nature. Edward O. Wilson’s Biophilia Hypothesis suggests that humans have an innate connection to nature, which can lead to reduced stress and enhanced mood. Research published in Frontiers in Psychology supports this, indicating that natural environments evoke positive emotions and relaxation. Studies in Environmental Health Perspectives further confirm that being in nature restores attention and improves cognitive function, helping to counteract mental fatigue.

Restorative effects of natural settings. Stephen Kaplan’s Attention Restoration Theory posits that natural environments help restore cognitive resources depleted by mental fatigue. Research in Current Directions in Psychological Science confirms that spending time in nature facilitates cognitive recovery and improves attentional focus. Additionally, studies in The Journal of Environmental Psychology show that time spent outdoors reduces mental fatigue and enhances cognitive function.

BENEFIT FOR CHILDREN
The importance of nature extends beyond adults. Studies have found that spending time outdoors is particularly beneficial for children’s mental health. Here’s how:

Reduced mental health issues. A study by the University of Wisconsin-La Crosse found that exposure to nature resulted in measurable improvements in mental health for children with challenges like anxiety. The American Journal of Public Health also notes that children with more access to green spaces have lower levels of behavioral problems.

Stress relief and emotional regulation. Research suggests that being in nature helps youth manage stress and regulate emotions. A Yale Center for Business and the Environment report highlights this, aligning with findings from European studies on the calming effects of nature for young people. For instance, a study in Health & Place journal found that nature-based activities significantly reduced cortisol levels in children.

Cognitive benefits. Time outdoors has been linked to improved cognitive function in children, including memory, attention span, and even creative problem-solving. A study published in PLOS ONE found that children who participated in outdoor education programs showed significant improvements in social skills and cognitive functioning.

Nature Deficit Disorder. Richard Louv, a leading author on the connection between children and nature, coined the term “Nature Deficit Disorder” to describe the disconnect some young people experience from the natural world. This lack of exposure is linked to a rise in childhood obesity, ADHD, and depression.

REAL-LIFE STORIES OF IMPROVED MENTAL HEALTH
The benefits of spending time outdoors aren’t just theoretical. Here are a few real-life examples:

• • Marci, a busy marketing executive, found herself constantly stressed and overwhelmed. After incorporating short walks in the park during her lunch break, she noticed a significant improvement in her focus and ability to manage daily pressures.
  • David, who battled anxiety for years, discovered a newfound sense of calm through hiking in nature. Immersing himself in quiet forests helped him manage his anxious thoughts and find inner peace.
  • Emily, recovering from depression, found solace and purpose in tending to her vegetable garden. The act of nurturing life and witnessing the fruits (and vegetables) of her labor boosted her mood and self-esteem.
  • At a tech company, employees were given access to an outdoor terrace with greenery and seating. Research from the Journal of Occupational Health Psychology revealed that access to outdoor spaces like gardens or terraces improved employee mood, reduced stress, and increased job satisfaction. Employees reported higher levels of job satisfaction, reduced stress, and improved mood, attributing these benefits to the outdoor space provided by their employer.

These are just a few examples of how spending time outdoors can make a real difference in people’s lives.

REAP THE BENEFITS ANYWHERE
The beauty of this natural remedy is that you don’t need to embark on a wilderness expedition to reap the benefits. Even a short walk in your local park or tending to a small garden can make a difference. Studies have shown that even urban green spaces, like pocket parks or community gardens, can have a positive impact on mental health.

START SMALL AND EMBRACE THE OUTDOORS
Make spending time outdoors a regular part of your routine, even if it’s just for 15-20 minutes a day. Take a walk during your lunch break, have your coffee on a park bench, or simply sit on your porch and listen to the birds.

Remember, there’s no pressure to conquer mountains or run marathons. The key is to find an activity you enjoy and make it a habit. Let the well-documented benefits of getting outside work in your favor, and you might be surprised at how much better you feel.

Scotty