A Dose of Nature

Spending time in nature can lift your mood, bring calmness, and clear brain fog. Research shows nature can heal and restore mental well-being. Even though it’s something we’ve all heard about and instinctively felt, the idea that getting outside can combat feelings of depression and anxiety is something we may not pay enough attention to in our rapidly urbanising and fast-paced society. So, for everyone who feels like they need a breather, here is a reminder of how simply stepping into nature can help.

Prescribing Nature

Humans thrive in the outdoors. It’s been found that just a few minutes a day outside can lower blood pressure, improve mood, contribute to better sleep, enhance mental focus, and more. Taking it even further, research tells us it can also relieve stress and combat depression — both major issues in today’s society.

Stress

Research from the University of East Anglia revealed that people who spend time in or live near green spaces benefit from significant mental and physical health boosts (2018). After compiling hundreds of studies involving over 200 million people, the researchers found that people living closer to nature had reduced diastolic blood pressure and heart rates. Interestingly, they found that exposure to green space significantly reduces people’s levels of salivary cortisol, a physiological marker of stress.

Depression

A study published in Proceedings of the National Academy of Sciences found that walking in nature may reduce the risk of depression (2015). This study compared brain activity in people who walked for 90 minutes in a natural area with those who walked for 90 minutes in a high-traffic urban setting. Researchers found that those in the natural setting had decreased activity in a region of the brain associated with a key factor in depression.

These studies support what most of us may already assume — that spending time in nature really does have the power to boost mood. Because of this, instead of thinking of outdoor activities as just hobbies, we should shift our mindset to considering them essential self-care practices.

Across the World

Many cultures are already steps ahead in embracing nature as a natural remedy to boost and maintain mental health. Here are some lifestyles or practices from around the world that we can learn from:

Japan: Shinrin-yoku
Japan embraces its own form of eco-therapy aimed at reducing stress and improving well-being: shinrin-yoku, which translates to “forest bathing.” Despite its name, no bathing is required. It simply means immersing yourself in nature, engaging all five senses to reconnect with the natural world. Many Japanese researchers believe shinrin-yoku can lower blood pressure, boost the immune system, and release healing properties.

Norway, Denmark, & Sweden: Friluftsliv
In Scandinavia, people live by the concept of friluftsliv, which translates to “open-air living.” Whether walking to work, taking lunch breaks in the park, or meeting friends at a countryside cabin, they value getting outdoors to boost mental and physical health. Many workplaces support this lifestyle by incentivising outdoor breaks during work hours or offering flexible schedules to enjoy daylight and work during the evening.

Finding Your Own Calm in Nature

You don’t have to go on a multi-day camping trip or hours-long bushwalk for nature to positively affect your psyche. Just two hours spread out over the week can suffice. Here are some tips for finding your calm in nature:

Find Your Space
If you’re an avid bushwalker, fisher, or surfer, finding where to spend your time in nature might be easy. For those who don’t regularly get outside, work it into your schedule. Find a spot in the park for lunch, enhance your patio, or pick up an outdoor hobby like gardening or meditating.

Be Present
When present in nature, do as the Japanese do while forest bathing: slow down and reflect while engaging your senses. On a bushwalk, look for wildlife, touch trees or flowers, and smell the fresh air. On your porch, observe moving clouds, listen to birds, and feel the breeze.

Bring It Home
Creating green spaces at home or in the office can extend nature’s benefits. Collect shells from the beach for décor, place plants on your desk, or open the curtains daily to let natural light in. Don’t wait for perfect conditions — just step outside and enjoy the moment.

References

Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences of the United States of America, 112(28), 8567–8572.

University of East Anglia. (2018, July 6). It’s official — spending time outside is good for you. ScienceDaily. Retrieved June 27, 2022, from www.sciencedaily.com/releases/2018/07/180706102842.htm

Photo from Melanie Kate Creative