5 Ways Nature Can Help Your Mental Health

Have you ever wondered why it feels so good, mentally and physically, to spend time in nature? 

You’re not alone. Nature offers many benefits 

Integrating nature into your self-care routine can be a powerful way to nurture your mental well-being and find balance in a demanding world. While it can be tricky to add in nature time to our already busy schedules, the benefits of nature on our overall sense of wellness can make it worth the trouble. 

Why is nature so helpful to our mental health?

Research consistently shows that spending time in nature offers numerous mental health benefits, in addition to just being fun. Here are a few key advantages of nature for mental health: 

Reduced stress and anxiety

Nature has a calming effect on the mind. Being in natural surroundings or even viewing nature scenes can lower cortisol levels, reduce stress, and alleviate anxiety. It feels soothing to our nervous systems to be surrounded by nature. Spending time outside or in nature can be a helpful skill for regulating your nervous system.  

Improved mood

Exposure to natural light and fresh air can enhance your mood and energy levels. Simply put - our bodies love to be outside, and making time for that can spark joy, wonder, contentment, and ease. It feels good to go outside. Nature can also boost the production of serotonin, the “feel-good” hormone, helping to combat depression.

Enhanced focus and creativity

Time spent in nature can improve concentration, attention, and creativity. The natural environment offers a mental break from the constant stimulation of technology and urban life, which can make it easier to unlock creative thoughts and harness your artistic side. Time spent outdoors can also help improve your level of focus! If you’re having a hard time concentrating, try taking a nature break and see if your focus is improved when you come back inside. 

Gives us a sense of wonder and belonging

Nature is awe-inspiring, and often helps us remember that we are a small part of a big world, and that we are connected to the other life forms around us. Feeling a sense of wonder is a big perk of being human - not all creatures can appreciate the beauty and awe of the natural world! Nature fosters a sense of connection and belonging to a community that is bigger than just us. It reminds us that we are part of a larger ecosystem, which can be grounding and reassuring.

It’s good for your physical health

Engaging in outdoor activities promotes physical health, which is closely linked to mental well-being. Supporting your physical health often improves your mental health. Spending time in nature can boost endorphins, improve cardiovascular health, and enhance overall vitality. 

How to incorporate nature into your self-care routine

Nature has many important benefits for our health, but it can be tricky to figure out how to add in more time in nature to your routine. Incorporating nature into your self-care routine doesn’t require drastic changes or extensive outdoor adventures (although if that’s what you’d like, you’re welcome to have as many outdoor adventures as you want). 

Incorporating nature into your self-care routine is about making intentional choices to prioritize your mental well-being. It might take some trial and error to find out what works best for you and your routine. Try blocking out time in your calendar for nature activities, just as you would for any other important appointment. Don’t bite off more than you can chew - begin with small, manageable changes to keep things sustainable, and gradually increase the amount of time you spend in nature as it becomes a regular part of your routine. 

It might also be helpful to combine nature with other self-care practices you enjoy, such as reading a book in the park or having a picnic with friends. Finally, remember to be flexible and adaptable. If weather or circumstances prevent you from going outside, find ways to experience nature indoors or through virtual nature experiences.

Here are some practical and accessible ways to bring nature into your life on a regular basis:

Take daily nature breaks

Make it a point to get outside for at least a few minutes every day. Set an alarm on your phone or put a note on your calendar so that you actually are forced to stop and take a break. It’s all too easy to intend to get outside and then get distracted by other things, so building it into your schedule can make it simpler to follow through.

Take short breaks throughout your day to step outside, even if it’s just for a few minutes. Breathe in the fresh air, feel the sunlight on your skin, and observe your surroundings. These mini nature breaks can help reset your mind and reduce stress. Making time for this kind of break a few times a day can make a big difference in your overall stress level. 

Incorporate mindfulness

It’s all too easy to get outside and then spend the whole time looking at your phone or email, or thinking about something else. A mindfulness practice can help you make the most of these moments in nature. Try practicing meditation or mindfulness in a natural setting. Find a quiet spot in a park or near a body of water, sit comfortably, and focus on your breath. Allow the sounds of nature to guide your meditation, promoting relaxation and inner peace.

You can also try to incorporate mindful walking into your routine. Choose a nearby park, garden, or nature trail, and walk slowly, paying attention to the sights, sounds, and smells around you. Mindful walking in nature can be a meditative practice that enhances your connection to the present moment, so you can reap the benefits of your time spent outside. 

Practice movement outdoors

When you feel like exercising or moving your body, aim to do so outdoors whenever possible. Whether it’s yoga in the park, jogging along a trail, or cycling through your neighborhood, outdoor exercise combines the benefits of physical activity with the rejuvenating effects of nature.

Get into gardening

Gardening can be another great way to make nature a part of your life. If you have access to a garden or even a small balcony, consider gardening as a therapeutic activity. Tending to plants, flowers, or herbs can be a calming and rewarding way to connect with nature and nurture your mental health, in addition to being a fun and fulfilling hobby.

Keep a nature journal

Journaling is a wonderful way to reflect on your experiences. Start a nature journal to document your experiences outdoors. Write about your observations, feelings, and reflections during your time in nature. Nature journaling can enhance your appreciation for the natural world and provide insights into your emotional state, as well as be a way to enhance your creativity. 

Bring nature inside

This is especially important in the winter months, where spending time in nature is harder due to the weather. Try to bring elements of nature into your home or workspace. Decorate with plants, flowers, natural materials, or nature-inspired artwork. Create a calming and soothing environment that reminds you of the outdoors so you can enjoy the benefits of nature year round.

At Hope+Wellness, we believe in the healing power of nature and its potential to enhance your mental health and well-being. By incorporating nature into your self-care routine, you can find balance, reduce stress, and foster a deeper connection with yourself and the world around you. If you’re seeking additional support or guidance, our therapists are here to help you navigate your path to wellness. Contact us today to get started with one of our clinicians. 

5 Mental Health Benefits of Spending Time in Nature

5 Mental Health Benefits of Spending Time in Nature

Have you ever felt mentally refreshed after spending time outside?

The idea that getting some fresh air can be beneficial to health is not a new one. It’s go-to advice for many people, because being outside in nature actually is good for you in a number of ways. 

Physically, moving your body can help you release stress, process emotions, and feel more energized. Mentally, spending time outside in nature can leave you feeling more mindful of the present moment and connected to the world around you, which can boost feelings of happiness. 

Most of us spend almost all day staring at some screen or another, and it takes its toll on our mental and physical well-being. Our bodies haven’t evolved to support us as we sit and stare at a screen, so spending all day doing that can lead to some pretty serious aches and pains. Heading outside when you have the chance is a nice change of scenery!

Nature means different things to different people. You don’t have to be deep in a forest or at the top of a mountain to benefit from nature - you can get just as much from a walk down the street as a long hike. What matters is being present to enjoy the moment and notice what’s happening around you. 

Why is nature so good for mental health? Here are 5 mental health benefits of spending time in nature: 

Helps you practice mindfulness 

Research has shown that feeling connected with nature plays a role in how it benefits you. The more strongly you feel connected to nature and the environment around you, the more positive impact on your wellbeing.

To feel more connected to nature, practice noticing your surroundings, and using your senses to take in all the information that nature has to offer. Focus on each sense one at a time to help make sense of what you’re experiencing and as a bonus it will help keep you in the present moment to enjoy it while it’s happening. 

Lowers your stress level

Life moves pretty fast, and it’s hard to keep up sometimes. Stress is something that we all deal with, but we don't all deal with it well. Some coping skills are more supportive than others, and spending time outside might help you feel less stressed than your other options. 

For example, if you’re stressed about work, you can cope in a number of ways. Just to name a few, you could vent to your friends, zone out in front of the TV, move your body, engage in a hobby, or practice positive affirmations. You could also go outside and let nature help. 

Spending time noticing what’s going on around you - which plants are growing, what animals you see or hear, the feeling of the breeze on your face - gives you something else to focus on while you calm down. In fact, research has found that being outside lowers levels of the stress hormone, cortisol, so the stress-lowering powers of nature can actually be measured. 

Improves concentration 

If you feel like you have a hard time concentrating on things these days, you’re not alone. Research has reported that our attention spans are getting shorter with the popularity of screen time and social media. In 2000, the human attention span was measured to be approximately 12 seconds, and by 2015 it had shrunk to just 8.2 seconds. 

Fortunately, spending time outside can help improve concentration and other cognitive abilities, so when you’ve had enough screen time, try heading outside.  

Gives a sense of wonder and awe

Life is a beautiful, wonderful mystery, and spending time in nature can reinforce that. Nature is often beautiful, awe inspiring, and helps us feel connected to something larger than ourselves. When we spend time in nature, we can see the ways that everything interacts with each other and realize that we are part of the interaction too. 

We can walk on ground that’s been there for millennia, and gaze up at trees that have been growing for hundreds or even thousands of years. Nature can inspire gratitude, wonder, and awe, which are all beautiful parts of being alive. 

Changes your perspective 

Nature can give us a perspective that is otherwise too abstract for our minds to understand. We often think of time in terms of the human lifespan, but nature is on a different timeline. Nature takes her time, and the bigger picture is slowly revealed. 

Think of the Grand Canyon, which started with water flowing in a river on a flat plain, and slowly dug away at the rock to form one of the most beautiful canyons in the world. Nature doesn’t worry about anyone else’s timeline. Day by day, you probably couldn’t see the changes in the rock, but after thousands of years, the difference is clear. 

Zooming out and thinking of the big picture can help you manage worries and uncomfortable feelings, because you know they won’t last forever. 

So, the next time you have a few minutes, get outside. See how it feels!

Spending time in nature has many mental health benefits, and it’s a coping skill you can keep in your mental health toolbox for when you need it. If you’re looking for other skills and tools to help support your mental health, working with a therapist can help you find what works for you.