Nature and Mental Health: The Healing Benefits of the Outdoors

The relationship between nature and mental health is a powerful one, and spending time outdoors is increasingly recognized as an effective way to support mental well-being. It’s something I am passionate about as a nature therapist myself. From the therapeutic landscapes designed in hospital gardens to intentional walks in the forest, mental health outdoors is more than a trend—it’s a return to the roots of what helps us feel grounded and at peace. In this post, let’s explore how nature improves mental health, the mental health benefits of being in nature, and why some therapists are choosing to take their work outside (like me!).

The Mental Health Benefits of Being Outdoors

How Does Nature Help Mental Health?

Scientific research has shown that being outside directly benefits mental health. A study published in TIME Magazine revealed that even a short 15 minutes spent outdoors can result in lowered blood pressure, improved mood, and feelings of vitality (Sifferlin, A., 2016, The Healing Power of Nature). This is attributed to our bodies’ innate ability to respond positively to natural stimuli—like fresh air, sunlight, and soothing green and blue colors—elements that can reduce stress, promote relaxation, and inspire awe.

The benefits of spending time in nature extend beyond just the immediate feeling of peace. Studies show that nature exposure can reduce rumination, which is closely linked to depression and anxiety. In fact, nature acts as a buffer for stress and can reduce cortisol levels, a hormone directly related to stress response (Baxter, D. E., Pelletier, L. G., 2019, Is nature relatedness a basic human psychological need?). Spending time outdoors thus offers a restorative experience for the mind, providing clarity and calm.

Why Does Being Outside Make You Happy?

Many of us experience a natural sense of joy when we’re outside. This happiness is often tied to a concept known as biophilia—a term that explains our instinctive bond with other living systems. The colors in natural settings, particularly greens and blues, evoke calm and contentment, while the sounds, like birdsong or rustling leaves, remind us of a slower, peaceful rhythm. Nature Sacred, an organization dedicated to creating sacred natural spaces, notes that people feel more connected and at ease in green spaces, reinforcing that mental health and nature are inextricably linked (Nature Sacred).

In the acclaimed book The Nature Fix, Florence Williams discusses how spending time in nature allows for a reduction in anxiety and an increase in positive emotions. This experience is universal, transcending cultures and ages, as it taps into a deep-rooted human need for connection with the world around us.

How Nature Helps Mental Health: The Science Behind Outdoor Therapy

The Effects of Nature on Mental Health

Outdoor therapy, which leverages the mental health benefits of being outdoors, has become an increasingly popular choice for clients seeking an alternative to traditional office-based counseling. This approach isn’t just about going outside but is a deliberate use of natural settings to reduce stress, improve mood, and promote relaxation.

The American Horticultural Therapy Association emphasizes that natural settings provide a grounding experience that supports mental health improvements (American Horticultural Therapy Association). For instance, phytoncides—natural chemicals released by trees—have been shown to boost immunity and reduce inflammation, supporting both physical and mental health. In Japan, the practice of shinrin-yoku or "forest bathing" is rooted in these principles, and research demonstrates that spending time in forest environments can enhance mood, reduce fatigue, and even lower heart rates.

Why Some Therapists Are Taking Their Practice Outdoors

For many therapists, taking sessions outside is a natural progression towards holistic mental health care. Engaging with nature offers a tranquil setting that reduces anxiety and allows clients to feel more grounded. This approach not only aids in relaxation but also enables clients to process emotions more deeply, free from the constraints of an indoor setting. Programs like the Green Road Project at Walter Reed National Medical Center are prime examples, where nature is used to support veterans dealing with trauma, emphasizing the power of green spaces to foster healing and well-being (The Green Road Project).

The Negative Effects of Not Going Outside

While nature is beneficial, the absence of outdoor time can have the opposite effect on mental health. Indoor environments, particularly those without access to natural light or views of greenery, can lead to increased stress and mental fatigue. Research by Clare Cooper Marcus and Naomi Sachs in Therapeutic Landscapes highlights that environments lacking natural elements can lead to heightened aggression, poorer academic performance, and lower productivity (Cooper Marcus & Sachs). Being deprived of nature can increase feelings of isolation and limit the restorative benefits that natural environments provide, which is why even small exposures—like potted plants or windows with views of green spaces—can make a significant difference in mood and stress levels.

How Does Nature Impact Our Well-Being?

Engaging with nature stimulates our senses in ways that modern environments do not. The smells of soil, the sound of a flowing river, and the sight of a forest canopy engage us on a sensory level that promotes relaxation and connection. Known as eco-therapy or nature therapy, this approach can involve anything from structured forest bathing sessions to simply spending intentional time in a park. Each of these experiences underscores that mental health and nature are not just connected—they’re interdependent.

Last Child in the Woods by Richard Louv discusses how a lack of connection to nature, or "nature-deficit disorder," can impact both physical and mental health in children, leading to problems with attention, hyperactivity, and even aggression. For adults, this disconnection can manifest as chronic stress, fatigue, and an inability to relax. Reconnecting with nature, therefore, becomes an essential part of a balanced and healthy lifestyle.

FAQ

How does nature affect mental health?
I stumbled across this question growing up at my family’s plant nursery. I noticed so many guests would say, “this is my happy place,” or “this is where I come to unwind and reconnect to what truly fuels my soul.” I knew for myself, nature was always a constant in my life. When parents or friends (and ultimately any human) weren’t able to be what I needed in the moment, I came back to nature time and time again and felt seen, held, and supported. Nature had all the time and capacity for my feelings (at least that’s what I felt and still feel today). Many of us who have moved away from or were never a part of organized religion are searching for something bigger than ourselves to make sense of our world and give perspective to our never-ending struggles. Nature offers this experience for me. Think of the expansive ocean or the giant trees in the rainforests we’re so lucky to live close to. You step into these spaces and feel this sense of awe and a shift away from our problems needing immediate fixing. Everything happens right on time in nature—yet nothing is rushed.

Humans are wired with biophilia, the urge to affiliate with other forms of life in nature. Remember the houseplant craze during the pandemic? Having indoor plants and greenery leads to more prosocial behaviors and a stronger sense of community.

When you’re stuck indoors, the benefits of having nature views out the window include increased work productivity, lower stress, higher academic grades, less aggression, quicker recovery, and less pain medication needed.

What does walking in nature do to your brain?
Studies have shown that in just 15 minutes in nature, we experience lowered blood pressure and improved mood. In 45 minutes in nature, we experience stronger cognitive performance, feelings of vitality, and psychological reflection. Forests emit phytoncides, which, when inhaled, increase white blood cells that support our immune system. Spending time in nature decreases rumination, which can lead to depression and anxiety. Nature walks can also improve attention in people with ADHD.

Can nature relax your mind?
Spending time in nature provides a quiet place for our minds to reset. The sounds we hear in nature, such as the wind in the trees, water rushing over river rocks, and birdsong, are soothing to most people (have you noticed all those nature sounds on your mindfulness app?!). The colors that we see in natural landscapes are primarily green, which tends to evoke feelings of calm, peace, and quiet, and blue, which evokes feelings of contentment, spaciousness, and comfort. The smells of nature also impact our mental state. There are compounds in soil that act similarly to antidepressants and activate our brain to produce serotonin.

Is nature a form of therapy?
Engaging in nature is a form of therapy! The Japanese practice Shinrin-yoku, or Forest Bathing, is the therapeutic act of spending time in the forest. Horticultural Therapists all over the world engage their clients in nature as a way to improve physical or mental injury. They work in a range of settings, including hospitals, prisons, VA facilities, schools, and nursing homes. Specific examples include therapeutic gardens in Legacy Health hospitals and the Green Road Project at Walter Reed National Medical Center in Maryland, where green spaces aid in recovery for wounded veterans.

Why do I feel happiest in nature?
For many people, nature serves as a reminder of a simpler, unhurried life, offering a break from the demands of modern society. In natural spaces, our minds and bodies find harmony, helping us feel more connected, less stressed, and ultimately, happier.

Nature and Mental Health: The Healing Benefits of the Outdoors