Spending Time Outdoors Can Improve Mental Health

It can be easy to feel overwhelmed by the constant pressure of work, responsibilities, and technology. Many of us spend a significant portion of our days indoors, glued to screens or busy with everyday life. However, research has shown that spending time outdoors can be beneficial for our mental health.

The Connection between nature and mental health

Nature can provide a sense of calm and connection. This connection is more than just an enjoyable feeling; it has psychological and physiological benefits. Studies have demonstrated that spending time in nature can reduce stress, boost mood, and enhance overall well-being. When we are immersed in natural surroundings, our brains can relax, moving away from the constant stimulation of screens and digital noise. Nature can allow us to be present in the moment and experience a sense of peace and clarity. Nature helps lower cortisol levels (the hormone associated with stress) and can even reduce symptoms of anxiety and depression (Bubnis, 2022; Pearson & Craig, 2014).

The benefits of spending time outdoors

  • Stress reduction: Nature has a calming effect on the mind. Research has found that people who spend time outdoors in green spaces experience lower levels of stress and anxiety (Twohig-Bennett & Jones, 2018). Urban green spaces, such as parks, significantly reduce stress and improve well-being in individuals living in cities, where access to nature can sometimes be limited (Twohig-Bennett & Jones, 2018). Even just a 20-30 min walk through a park or walking trail can significantly lower feelings of anxiety and stress.

  • Improved mood: Being in nature can help lift our spirits. Exposure to natural environments has been linked to increased production of serotonin, a neurotransmitter responsible for regulating mood. Even something as simple as being near plants or trees can evoke feelings of happiness and satisfaction. Nature helps reduce the feelings of irritability or low energy that are often associated with urban living or long periods of indoor confinement (Twohig-Bennett & Jones, 2018; Pearson & Craig, 2014).

  • Enhanced creativity and focus: Time spent outdoors also enhances cognitive function. When we immerse ourselves in nature, our brains have the chance to rest and recharge, leading to better concentration and creativity (Pearson & Craig, 2014). Studies show that people who spend time in nature perform better on tasks requiring focus, creativity, and problem-solving. This is sometimes referred to as restorative attention, where natural environments help our minds recover from mental fatigue (Bubnis, 2022; Pearson & Craig, 2014).

  • Better sleep: Spending time outdoors can also improve the quality of your sleep. Exposure to natural light during the day helps regulate your body’s circadian rhythm, leading to better sleep patterns. This is especially important for people who struggle with insomnia or irregular sleep schedules due to artificial light exposure when indoors (Blume et al., 2019).

  • Increased physical activity: Outdoor activities like walking, hiking, or cycling provide a great way to incorporate exercise into your routine (Lawton et al., 2017). Physical activity itself is a great tool for improving mental health, due to its release of endorphins—chemicals in the brain that improve mood and reduce pain. Exercise in nature amplifies these effects; the fresh air and natural scenery can make physical activity more enjoyable and motivating (Lawton et al., 2017).

Practical ideas to spend time outdoors

  • Spending time outside can be very effortless. Simple activities can have a big impact on your mental health. Here are some ideas:

    • Take a daily walk in your neighbourhood or nearby park.

    • Try hiking or biking on local trails.

    • Sit outside in a quiet garden or on a park bench to practice mindfulness or deep breathing.

    • Plan regular outdoor activities that you enjoy, like picnics, or stargazing.

    • If you’re limited by time or space, you can place plants around your house or your office.

Incorporating time outdoors into your daily life can boost your mood, improve your sleep, and decrease your stress levels. Stepping outside into nature can help make you feel better; however, if you feel that you would also like to pair that with psychotherapy, we have many qualified therapists at Vaughan Counselling and Psychotherapy. You can contact us to book a free meet and greet at admin@vaughanpsychotherapist.com or 647-267-9853.

References

Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie, 23(3), 147–156. https://doi.org/10.1007/s11818-019-00215-x

Bubnis, D. (2022, May 28). 8 Health Benefits of Getting Back to Nature and Spending Time Outside. healthline. Retrieved, December 11, 2024, from https://www.healthline.com/health/health-benefits-of-being-outdoors

Lawton, E., Brymer, E., Clough, P., & Denovan, A. (2017). The Relationship between the Physical Activity Environment, Nature Relatedness, Anxiety, and the Psychological Well-being Benefits of Regular Exercisers. Frontiers in Psychology, 8, 1058. https://doi.org/10.3389/fpsyg.2017.01058

Pearson, D. G., & Craig, T. (2014). The great outdoors? Exploring the mental health benefits of natural environments. Frontiers in Psychology, 5, 1178. https://doi.org/10.3389/fpsyg.2014.01178

Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628–637. https://doi.org/10.1016/j.envres.2018.06.030

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