Let’s be honest: how much time do we spend in front of screens daily? For most of us, it’s a lot, thanks to our tech-driven lives and urban settings. Meanwhile, scientists are finding that spending time in nature can vastly improve our cognitive, psychological, and physical health. Discover the profound benefits of getting outdoors!
“I need to get out and clear my head.” Even without knowing the specifics of studies or research, most of us instinctively feel that being “out there” in nature will make us feel better. From an urban stroll through a park to a day hiking in the great outdoors, the beneficial effects of exposure to the natural world are vast, impacting many aspects of our well-being:
Mental health benefits. Natural environments offer a powerful antidote to stress, benefiting both physical and psychological health. They can lower blood pressure and stress hormone levels, reduce nervous system arousal, enhance immune system function, boost self-esteem, alleviate anxiety, and improve mood.
Cognitive benefits. When our finite attention gets fatigued throughout the day, nature acts as a balm for overworked brains. Studies confirm that nature exposure improves working memory, cognitive flexibility, and attentional control, while urban environments are linked to attention deficits.
Emotional benefits. Connecting with nature does more than just help us solve problems faster: it makes us happier. We feel more positive and find a deeper sense of purpose. People who grew up around green spaces are less likely to struggle with issues like depression, mood disorders, schizophrenia, eating disorders, and substance abuse later on.
Social benefits. Spending time in nature can ease feelings of loneliness and foster a sense of relatedness to others. Even if we prefer solitude, spending time in nature can create a deep and valued bond with the environment. This connection often inspires us to care for the planet in more eco-friendly ways, benefiting both humans and the earth.
Behavioural benefits. Spending time in nature makes us kinder and more cooperative, leading us to consider the impact of our actions on others. A plausible (though unproven) link to that increased generosity is the emotion of awe. Often triggered by the grandeur of nature, it helps us feel connected to something larger than ourselves, evoking a sense of unity and prompting more altruistic behaviour.
The reasons behind nature’s healing power
Researchers propose several theories to explain the benefits of spending time in nature. The biophilia hypothesis suggests we have an innate drive to connect with nature because our ancestors evolved in natural settings and relied on them for survival. The stress reduction hypothesis posits that nature triggers a physiological response that lowers stress levels. Meanwhile, attention restoration theory holds that nature replenishes cognitive resources, restoring our ability to concentrate. These factors likely work together, as stress reduction and attention restoration are linked, and both have drawn significant research attention due to our high-stress society.
Additionally, feeling connected to nature might be crucial, contributing to greater eudaimonic well-being—a sense of fulfillment that comes from living a life of purpose, meaning, and personal growth. Physically, scientists suggest that forest aerosols and essential oils from trees like cedar, inhaled during a walk, boost levels of Natural Killer (NK) cells in our immune system. These cells are vital for fighting tumors and infections, showcasing another way nature supports our health.
What counts as “nature”?
Nature encompasses everything in the natural physical environment, including bodies of water, forests, mountains, trees, parks, gardens, and animals. This, in turn, can be further subdivided: while urban green spaces contribute to our well-being, remote locations evoke a deeper connection to nature, and people often feel more restored after visiting rural and coastal areas. High environmental quality areas, such as nature reserves and protected habitats, are also more beneficial than those with low biodiversity.
Interestingly, for those who feel stuck at their desks or live in urban settings with little greenery, even watching nature videos or images with diverse flora and fauna can lower anxiety, boost vitality, and improve mood. Similarly, the sounds of nature, like crickets chirping and crashing waves, can be recuperative. Studies show that participants who listened to nature sounds performed better on cognitive tests than those who heard urban noise, such as traffic. Furthermore, scientists have explored virtual reality and nature experiences. While real nature is best, VR can substitute for those unable to get outdoors due to mobility issues or illness.
How much nature do I need to feel the benefits?
Fortunately, even short visits outdoors can help. Research shows that just five minutes in nature can calm the sympathetic nervous system. Another study found that students who took a 40-second break to look at a green roof made fewer mistakes than those who looked at a concrete roof. However, spending 20 to 90 minutes in nature can have an even greater impact on mental health. A large survey revealed that people who spent at least two hours a week in nature, whether in one long visit or several short ones, reported better health and well-being than those who didn’t spend time outside. In summary, while short nature breaks are helpful, prolonged immersion offers added benefits. Aim to spend an hour outside each week and a half day in nature each month.
With all those positive effects in mind, the best part is that nature makes it easy to soak in these benefits. Once you step outside, nature doesn’t demand anything from us, allowing our mind to relax and think more clearly. So, let’s simply take a moment to listen, touch, and smell. Reach out to learn how we incorporate nature into our experiential therapy settings.
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