Life can be stressful. We are expected to juggle our jobs, pay the bills, maintain a household, cook healthy meals for ourselves and our families, nurture our social lives all while making time for ourselves to look after our mental health.
For those of us with neurodivergent brains, we often have issues with executive function and procrastinating, so throw those into the mix and we have a horrible batter of overwhelm. Not to mention the family dramas, medical worries and the endless curve balls life mercilessly flings in our faces.
Though, no matter how awful I feel, I can always count on one thing to make me feel better: Nature. I love spending time in nature, and I am lucky enough to work in a job where I am outside almost all day everyday. Many of my hobbies include being outside, too, such as photography, bird watching, walking and travelling. Everything about nature enthralls me from the plants and trees, the birds and bees and all the things in between. Each part of nature is beautifully thought out, with the tangled, complicated web of connections. Everything has a purpose, even the smallest of microscopic bacteria, and without one thing, the whole ecosystem changes. It makes me think that if the smallest organism on the planet has a reason for living, then I must do, too.
Despite the scientific evidence supporting the benefits of nature, the great outdoors is often overlooked as a valuable resource for enhancing our mental and physical well-being. Accessibility to natural spaces has diminished, as fields and forests are increasingly transformed into housing developments. What were once rural areas are rapidly becoming urbanized.
However, nature can still be found, and there are ways to bring its essence into our homes.
Let’s explore the benefits of nature and discover various ways you can engage with it to reap those rewards.
The benefits of nature, according to science
Like with everything, too much of something can become bad such as too much sun exposure or overexertion from too much physical exercise, so it's important to understand your limits and look after yourself by applying sun cream and listening to your body. However, there are numerous studies and articles that all state the pros of spending time outside.
These benefits include:
Stress reduction: Spending time in nature can reduce cortisol levels and lower stress, those who spend time in 'green spaces' are more likely to have lower stress levels than those who don't.
Physical fitness: Spending time outside often correlates with engaging in a physical activity like walking. Studies show that those who visit nature areas are more likely to have a better fitness level than those who don't. Improved fitness means lower blood pressure and less fat around the heart among many other benefits.
Social interactions: Studies show that people tend to engage in social interactions more when they are in natural environments such as going for a walk with family or friends. Social engagement is critical for mental health.
Natural light exposure: Sunlight helps regulate our natural internal clocks and is the best natural source of vitamin D. both of which impacts our sleep quality and overall health.
Mindfulness: Studies have indicated that nature can make us more aware in the moment, creating mindfulness which in turn positively impacts our mental health and over all well-being.
Improved cognitive function: The Attention Restoration Theory, proposed by Stephen Kaplan, suggests that natural environments can improve attention and brain function, and there are studies that have supported this theory.
Natural compounds: Phytonicides are natural organic compounds that are emitted by plants, mostly trees, that protect the plants from pests and pathogens. They have been found to boost the immune-system and reduce inflammation in the body.
Breathing fresh air: Studies have demonstrated that breathing in cleaner air can lead to better respiratory health and over all well-being. Trees and plants take CO2 out of the atmosphere and expel oxygen, meaning green spaces with lots of plants have improved air quality.
Nature used as therapy
In several countries, the health benefits of spending time in nature are increasingly recognized, to the extent that healthcare professionals can prescribe nature-based therapies as a holistic approach to well-being. These methods not only promote mental and physical health but also have the potential to reduce long-term healthcare costs and decrease reliance on medications, offering a natural solution to various health issues.
In Japan, forest bathing, known as Shinrin-yoku, is actively recommended by healthcare providers as a means to reduce stress and lower cortisol levels, blood pressure, and anxiety, while enhancing overall well-being. This practice encourages individuals to fully immerse themselves in a natural forest environment, engaging all five senses to experience the calming effects of nature.
In Finland, nature therapy is integrated into treatment plans, with many healthcare professionals advocating for outdoor activities as a therapeutic strategy to alleviate symptoms of anxiety and depression. The Finnish concept of "sisu," which embodies resilience and determination, is often nurtured through nature experiences, fostering a deeper connection to the environment.
In the United States, ecotherapy is gaining traction as therapists increasingly incorporate time spent in nature into treatment plans. Some practitioners offer guided sessions that help clients deepen their connection with the natural world, facilitating a therapeutic experience that can enhance mental health outcomes. Research has shown that even short walks in natural settings can significantly improve mood and cognitive function.
Additionally, countries like New Zealand and parts of the United Kingdom are recognizing the therapeutic benefits of nature, encouraging patients to spend more time outdoors to alleviate symptoms associated with mental health diagnoses. Initiatives such as "Nature Prescriptions" and community programs aim to promote outdoor activities, highlighting the importance of nature in fostering resilience and emotional well-being.
As awareness of the benefits of nature therapy continues to grow, more healthcare systems around the world are beginning to embrace these practices, recognizing the profound impact that time spent in nature can have on individual health and community well-being.
Ways of spending time in nature
Now that we know there are actual proven reasons to spend time in nature, let's have a look at some ways we can do that. It doesn't have to cost a lot if any money, and you don't have to spend half of your life outside. But the research does emphasis the importance of spending at least 20 minutes a day connecting with nature, in whatever way you choose.
If you have a pet dog, taking them for a walk daily is not only recommended for the dogs health and well-being, but it is also a way of getting you outside in nature. Ever since I rescued my dog, Anayah, I have been walking her every morning before I even have breakfast and a coffee, and it sets me up for the day in a way that nothing else can. When she was injured and unable to walk, I struggled so much with my mental health, and my whole routine changed for the worse.
Here are some other ideas of ways to spend time in nature:
Hiking: There are so many beautiful nature parks and footpaths you can explore, and I bet you there are at least 2 on your very doorstep. All you need is a good pair of walking boots and some weather-proof gear.
Picnics: Pack some lunch or snacks and a flask of hot chocolate and head to your favourite nature reserve, beach or spot and just sit and watch the world go by. You could even pack some seeds for the possibility of a bird joining you!
Gardening: If you have space, starting a small garden can be a rewarding way to connect with nature. Even container gardening on a balcony or patio can be fulfilling. Having house plants is a way of bringing nature into your home, you can even grow herbs on windowsills!
Bird watching: Bring a pair of binoculars and spend time observing local bird species. This can be done in your backyard or at a nearby park.
Stargazing: On a clear night, find a quiet spot away from city lights to enjoy the stars. You can use a stargazing app to identify constellations.
Nature Journaling: Bring a notebook and sketch or write about what you see in nature. This can enhance your observation skills and deepen your appreciation for the environment.
Photography: Use your smartphone or a camera to capture the beauty of nature. This encourages you to explore and pay attention to your surroundings.
Volunteer for Conservation: Many organizations offer volunteer opportunities for park clean-ups or tree planting, which allows you to spend time in nature while contributing to its preservation.
Just be: Sometimes, you don't need to do anything. Find a quiet spot and listen and watch. Just be in the moment, be a part of something bigger.
What are you waiting for? Your personal therapy session awaits! It's clear that spending time outdoors is more than just a nice escape—it's a powerful way to boost our mental and physical health, and some health care providers have caught onto the fact that we can be a part of nature to reap it's benefits.
Scientific studies back this up, proving that being in nature can lift our mood and improve our overall well-being. So, whether it's a leisurely walk in the park, forest bathing, or just soaking up some sunshine, making time for nature is essential for a happier, healthier life.
Information from:
Journal of Environmental Psychology, Nature and health, Environmental Science & Technology, Health & Place, American Psychological Association (APA),World Health Organization (WHO).
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