Medically Reviewed by Mark Hrymoc, M.D., Chief Medical Officer, double-board certified in General & Addiction Psychiatry
Spending time in nature has long been considered restorative, but only recently have scientists begun to fully understand how powerful outdoor environments can be for mental health. Whether it’s a walk in the park, a hike in the mountains, or simply sitting under a tree, engaging with natural spaces can lead to measurable improvements in mood, stress reduction, and overall emotional well-being. In a time when anxiety, depression, and burnout are increasingly common, nature offers a low-cost, accessible, and evidence-based way to support psychological health.
Exposure to Nature Reduces Stress and Anxiety
One of the most well-documented benefits of nature is its ability to reduce stress. Time spent in green spaces is associated with lower levels of cortisol, the body’s primary stress hormone. A 2010 study by Park et al. found that individuals who walked in forested areas showed significantly lower cortisol levels and heart rates compared to those who walked in urban settings. These physiological changes corresponded with reports of lower anxiety and improved mood. Natural environments provide a sensory break from the overstimulation of urban life, offering calming visuals, sounds, and smells that help regulate the nervous system.
Nature Enhances Mood and Emotional Resilience
Beyond stress relief, time in nature has a profound effect on mood. People who regularly spend time outdoors report higher levels of happiness, satisfaction, and emotional resilience. A 2015 study published in Proceedings of the National Academy of Sciences found that participants who walked for 90 minutes in natural settings reported lower levels of rumination, a key symptom of depression, and showed reduced activity in brain regions associated with negative thought patterns. Nature appears to act as a buffer against emotional distress, helping individuals recover more quickly from stressful experiences and build emotional strength over time.
Green Spaces Support Attention and Cognitive Function
Natural environments don’t just influence mood; they also affect cognition. Attention Restoration Theory, developed by Kaplan and Kaplan, suggests that natural settings help restore depleted cognitive resources. In contrast to urban environments that require constant directed attention, nature allows for “soft fascination” that gently engages the mind without overwhelming it. This replenishment can improve focus, problem-solving, and mental clarity. A 2008 study by Berman et al. found that participants who spent time in nature performed better on attention and memory tasks than those who walked through a city environment. These cognitive benefits are especially relevant for individuals with ADHD, chronic stress, or work-related fatigue.
Nature Lowers Risk of Depression
Increasing evidence suggests that proximity to green spaces is associated with lower rates of depression. A large-scale longitudinal study in the UK published in Environmental Science & Technology found that individuals living near more green space had better mental health outcomes over time. Even after controlling for income and other variables, those with more access to nature reported fewer symptoms of depression and greater life satisfaction. These findings have prompted public health experts to consider the mental health implications of urban planning and to advocate for more parks and natural spaces in residential areas.
Outdoor Therapy as a Structured Mental Health Intervention
For individuals facing significant psychological challenges, nature can also play a formal role in treatment. Outdoor therapy, sometimes called ecotherapy or nature-based therapy, integrates natural settings into therapeutic practice. This can include guided walks, horticultural therapy, wilderness therapy programs, or mindfulness exercises conducted in natural surroundings. According to a 2021 review in Frontiers in Psychology, outdoor therapy has been effective in treating anxiety, depression, PTSD, and even substance use disorders. The combination of physical activity, therapeutic dialogue, and natural exposure creates a holistic healing experience that supports both emotional and physical well-being.
Physical Activity in Nature Amplifies Mental Health Gains
While both exercise and nature independently benefit mental health, combining the two can amplify results. Activities like hiking, biking, gardening, or yoga in outdoor settings can enhance mood more effectively than doing the same exercises indoors. A 2013 meta-analysis published in Environmental Science & Technology found that green exercise significantly reduced feelings of tension, anger, and depression compared to indoor workouts. The physical exertion releases endorphins, while the natural surroundings promote relaxation and enjoyment, creating a synergistic effect that boosts psychological health.
Nature Supports Social Connection and Reduces Loneliness
Spending time outdoors also increases opportunities for social interaction, which is another key protective factor for mental health. Whether through walking groups, community gardening, or outdoor sports, nature encourages people to connect in low-pressure, relaxed environments. This can be particularly beneficial for individuals struggling with loneliness or social anxiety. Research from the University of Exeter found that participation in nature-based group activities improved self-esteem, reduced feelings of isolation, and contributed to a sense of community belonging. These social benefits enhance emotional resilience and contribute to long-term mental wellness.
Nature Engagement is Linked to Greater Mindfulness
Mindfulness, or the practice of being present and aware, is a cornerstone of many mental health interventions. Nature naturally promotes mindfulness by encouraging individuals to slow down and observe their surroundings. The sounds of birds, the movement of leaves, or the feeling of the sun can anchor attention to the present moment, reducing worry and mental chatter. A 2020 study by Bratman et al. found that time spent in nature increases mindfulness and emotional regulation. When people are more mindful, they are better able to manage stress, improve self-awareness, and engage more fully in their relationships and daily lives.
Making Nature a Part of Mental Health Strategy
While access to pristine wilderness may not be feasible for everyone, research shows that even small amounts of nature exposure can be beneficial. A few minutes in a city park, tending to a garden, or even viewing natural scenes from a window can support mental health. Consistency is key. Building nature into daily routines—like walking to work through a tree-lined path or spending weekends outdoors—can provide ongoing psychological benefits. For those in therapy, discussing ways to integrate nature into treatment goals can create a more holistic and sustainable healing process.
Seek Support
The Mental Health Center in Los Angeles recognizes the powerful connection between environment and mental well-being. Individuals seeking care are connected with compassionate mental health professionals who offer therapy that honors the full spectrum of healing, including the restorative benefits of nature. If you’re experiencing stress, depression, or anxiety and are looking for new tools to support your mental health, call (310) 601-9999 or visit www.mentalhealthctr.com to explore therapeutic options that may work for you.
References
- Park, B. J., et al. (2010). Physiological effects of Shinrin-yoku (taking in the forest atmosphere) in Japan. Environmental Health and Preventive Medicine, 15(1), 18–26.
- Bratman, G. N., et al. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. PNAS, 112(28), 8567–8572.
- Berman, M. G., et al. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207–1212.
- White, M. P., et al. (2013). Green exercise: A meta-analysis. Environmental Science & Technology, 44(10), 3947–3955.
- Kaplan, R., & Kaplan, S. (1989). The Experience of Nature: A Psychological Perspective. Cambridge University Press.
- Alcock, I., et al. (2014). Longitudinal effects on mental health of moving to greener urban areas. Environmental Science & Technology, 48(2), 1247–1255.
- Sahlin, E., et al. (2021). Nature-based interventions and their impact on health. Frontiers in Psychology, 12, 645.
- Cox, D. T. C., et al. (2017). Doses of neighborhood nature: The benefits for mental health. Bioscience, 67(2), 147–155.
- Marselle, M. R., et al. (2019). Urban nature and mental well-being. Urban Forestry & Urban Greening, 38, 16–27.
- Brymer, E., & Davids, K. (2013). Ecological dynamics and the experience of outdoor nature. Frontiers in Psychology, 4, 963.
