How spending time in nature improves mental well-being
Many people look for small but effective habits to maintain mental well-being, and one of those habits is spending time in nature. Being close to nature naturally calms the mind and restores mental balance. Studies have shown that regularly spending time in nature increases mental clarity and reduces stress. Stress reduction in nature, particularly, is now a recognized method for mental well-being, where the combination of a green environment, open sky, and natural sounds deeply soothes the mind. Nature is not only beautiful but also a natural therapy for mental rejuvenation.
Research has shown spending 120 minutes a week in nature improves health and well-being.(1)
Benefits from a scientific perspective
There has been extensive scientific research over the past few decades on why spending time in nature is so beneficial for mental health. The mainstay of these benefits is the direct effect of nature on our bodies and brains.
Reduce stress hormones
One of the most powerful effects of nature is its ability to reduce stress.
How it works: When we feel stressed, the body releases a hormone called cortisol. High levels of this hormone over a long period of time are harmful to physical and mental health.
Scientific evidence: Research shows that spending just 20 to 30 minutes in a forest or green environment significantly reduces cortisol levels in the blood and saliva. This reduction can even be observed in a green view from the window.
Discussion: You can discuss this section under the title “Reducing Cortisol Levels: The Calming Effects of Nature”.
Attention Restoration Theory
This theory explains how nature works to relieve attention fatigue.
Theory: When working in an urban environment or at a computer, our brain has to use directed attention. This makes the brain tired quickly.
The role of nature: The natural environment encourages our brain to use involuntary attention (which is effortless). For example, the movement of leaves or the singing of birds attracts our attention, but it does not cause mental stress. As a result, the attention centers of the brain get a rest.
The result: This process, called ‘attention recovery,’ helps increase creativity and problem-solving skills.
Brain function and mental stability
Nature has a positive effect on certain parts of the brain.
How it works: The prefrontal cortex is responsible for planning, decision-making, and emotion regulation.
Scientific evidence: Brain scans have shown that people suffering from depression experience a decrease in overactivity of the prefrontal cortex during nature walks. Nature calms that part of the brain, reducing the tendency to think negative thoughts repeatedly.
Increased neurotransmitter release
Some ‘happiness hormones’ are released when you are in nature.
Dopamine and serotonin: Light exercise and exposure to sunlight in a natural environment increase their release.
Dopamine increases motivation and feelings of happiness.
Serotonin helps to maintain a good mood and reduce anxiety.
Vitamin D: The body synthesizes vitamin D through sunlight, which is not only good for bones but also plays a vital role in mood regulation.
The impact of nature on mental health
Beyond the primary benefits of reducing stress and maintaining a good mood, proximity to nature is essential for our overall mental stability. You can specifically highlight these topics in your article:
Mental peace and meditation
Mindfulness: Nature teaches us to be present in the present. These sensory experiences, such as the smell of plants, the sound of birds, and the touch of the wind, take our minds away from conventional thoughts and bring us into the present moment. This is called ‘mindfulness’.
Involuntary attention: The calm, soothing scenery of nature relaxes and naturally draws our attention. As a result, the brain’s attention control center relaxes, and mental fatigue is eliminated.
Coping with loneliness and depression
Increasing social connections: People often mingle in parks or other natural environments. These ‘green spaces’ act as hubs for social activity, helping alleviate loneliness.
Outdoor activities, such as group trekking in nature, gardening, or wildlife photography, can provide people with depression with a sense of purpose and social connection.
Instill hope: The life cycle of nature (e.g., from seed to plant or the change of seasons) symbolizes change and rebirth in humans, inspiring hope in times of despair.
Improve sleep quality
Circadian rhythm: Natural light, especially morning light, affects the release of melatonin, the hormone that regulates our body’s circadian rhythm.
Exposure to natural light: Spending more time in sunlight during the day increases the likelihood of falling asleep quickly and sleeping deeply at night.
Boost immunity
Phytoncides: Plants release a type of volatile organic compound, known as phytoncides.
Effects: Studies have shown that inhaling these phytoncides during forest bathing increases the effectiveness of natural killer (NK) cells in the human body. These cells fight cancer cells and virus-infected cells, boosting our immune system.
Practical Ways to Spend Time in Nature
Daily 15-Minute Mindful Walk
Method: Walk around your home or a nearby park for 15 minutes every day during your break or in the morning/evening. This walk should not be just a brisk walk.
Practical Tips: Turn off your mobile phone while walking. Focus only on walking. Try to feel the scenery around you, the smell of leaves or grass, the sound of birds, and the touch of the ground under your feet. This will work like a short meditation.
Learn More: The connection between nature walks and improved mental health
Forest Bathing
Exposure to green space results in mental restoration and increased positive emotions and decreased anxiety and rumination.[2]
Concept: This is a Japanese practice that emphasizes experiencing nature rather than walking through a forest or green environment.
Practical Tips: Sit in a quiet place and use your five senses:
Sight: Notice the texture of the trees and the play of light.
Hearing: Listen to the sound of leaves and water.
Smell: Smell the earth and flowers.
Touch: Touch the bark of trees or stones.
Taste: (If possible) Try some fresh air from nature.
Connect with the color green
Indoor gardening: If you don’t have much time to go outside, plant plants in your home or on your balcony. It purifies the air, and caring for plants can be a therapeutic experience.
Add natural elements: Place rocks, wood, or small bonsai trees on your desk or workspace. Even using pictures or wallpaper of nature scenes can have a positive effect.
Enjoy sunrises and sunsets
Regular practice: If possible, spend at least once a day standing by a window or on your terrace during sunrise or sunset.
Benefits: The change in natural light during this time helps to keep your circadian rhythm in check and calms the mind.
Eat or work in nature
Variation: If your work style allows, occasionally work on a balcony or in a shaded garden with your laptop.
Mealtime: Enjoy at least one meal (breakfast or lunch) outdoors (on a porch, park bench, or near an open window). This will make your meal experience mindful.
Digital Detox
Why is a digital detox necessary?
Increased stress: The constant pressure from notifications on digital devices, work emails, and social media raises our cortisol levels.
Distracted attention: Device screens repeatedly distract us, which hinders the attention recovery process.
Distraction from the ‘here and now’: We fail to enjoy nature’s beauty and sensory experiences because of device use.
Effective ways to digital detox in nature
Here are some tips on how to successfully digital detox in nature:
Set a time limit: Put your device in ‘airplane mode’ or put it in a bag for a specific period (e.g., 15 minutes during a walk in the park or 2 hours for the weekend).
Purposeful use: You can use the camera to take pictures in nature, but put the phone away as soon as you finish—no scrolling or checking social media.
Create a specific ‘no-phone zone’: Declare a ‘no-phone zone’ on your balcony, garden, or a bench in a nearby park. Don’t sit there with your phone.
Analog entertainment: Sit in nature with a notebook or journal instead of digital devices. Write down your feelings, thoughts, or what you see in nature. This will help you focus your mind.
Partner agreement: If you go into nature with someone, agree that neither of you will pick up the phone for a specific period of time so you can enjoy the conversation and natural experiences without distractions.
Mental benefits of detoxing
Deep rest: The brain gets complete rest from regular digital input.
Increased mindfulness: You become more aware of your surroundings and can enjoy the moments.
Better sleep: Avoiding the blue light from digital screens in the evening helps normalize the release of the sleep hormone melatonin, improving sleep quality.
FAQ
Q: How does spending time in nature reduce stress?
Spending time in nature helps lower cortisol levels, relax the mind, and improve mood by providing a calm, distraction-free environment.
Q:Is spending time in nature helpful for improving focus?
Yes. Spending time in nature refreshes the brain, restores mental energy, and boosts concentration by reducing mental fatigue.
A few words from CoreWellfit
All in all, spending time in nature improves mental well-being it’s not just a concept, but a fact proven by many studies. Being close to nature calms the mind, reduces stress, enhances focus, and positively affects overall mental health. Even small habits like taking some time out to walk in a green environment every day, looking up at the sky, or just sitting in the fresh air can make a big difference in mental well-being. So, incorporating nature into your daily life to maintain mental peace is not only beneficial it’s a natural, powerful form of mind therapy.
