The Healing Power of Nature

“Ten thousand flowers in spring, the moon in autumn, a cool breeze in summer, snow in winter. If your mind isn’t crowded with unnecessary things, this is the best season of your life.” — Wu-Men

As the days are getting longer and the temperatures are rising, many people are leaving the covid hibernation and going outside more often. It may not be surprising to know that being in nature can improve your mental health — you’ve probably experienced the boost in well-being that a hike through the woods or a day at the beach has brought you.

In this post I’m going to outline some of the benefits being in nature can have on your mental health, with research to back it up.

Benefits of nature for mental health

There is an abundance of research demonstrating the positive impact nature can have on mental health. Studies have demonstrated positive associations between nature-based recreation and mental health, including improvements in mood, cognition, restoration, and well-being, and decreases in anxiety and depression symptoms (Lackey et al., 2019).

The primary way nature improves mental well-being is by lowering stress. Studies also show that nature reduces the likelihood of rumination — continuously thinking about the same negative thoughts over and over, a common symptom of depression and anxiety.

We don’t always need to be directly in nature to benefit either. Research suggests that visible greenery — trees and grass within view of a window or workspace — is associated with reduced stress and improved well-being (Berto, 2014).

Nature exposure has also been linked to improved creative thinking and to more prosocial behaviour in some studies (Weinstein, Przybylski, & Ryan, 2009).

Nature therapy

The Japanese have long recognized the powerful effects that nature can have on human well-being. Shinrin-Yoku, which translates into “forest bathing,” is a traditional Japanese practice of immersing oneself in nature by mindfully using five senses. It emerged in the 1980s as an important part of preventative health care and healing in Japanese medicine.

Forest bathing has positive impacts on both physical and mental health, which is backed up by a wide body of research (Hansen, Jones, & Tocchini, 2017).

Recommended dose of nature

Studies show there are variations in the recommended dose of nature a person should get regularly. A study in England found that spending at least 120 minutes a week in nature may be an important threshold for health and well-being. Research from Finland found that just a 40–50 minute walk seems to be enough for physiological, mood, and attention changes (Williams, 2016).

A study conducted in Australia found that visits to outdoor green spaces of 30 minutes or more during the course of a week could reduce the population prevalence of depression by up to 7% (Shanahan, 2016).

How to integrate nature into your life

Fortunately, nature is accessible and affordable. You don’t need any fancy equipment to walk through your neighborhood park or to watch a river flowing.

Try true forest bathing by doing some simple grounding and mindfulness practices while you’re outside. Engage the five senses by noticing five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste. Try walking with bare feet in the grass or on sand, or even hug a tree.

If nature isn’t accessible to you, consider adding artificial elements: add plants to your living space or turn on nature sounds in the background. Some research suggests that even artificial elements — nature images, sounds, and scents — may have measurable benefits (Berto, 2014).

Looking for guidance? We can help.

If you think you’d benefit from help in creating a treatment plan that includes nature therapy, take a 20-minute consult with us. Our diverse team of psychologists will help you determine the steps and path forward.