How nature can boost your mood and improve your mental health

“By age 80, the average human will have spent 72 years indoors”. That was a statistic that made me promptly get up and go for a walk!

Let’s think about a typical day for the average person. It might look something like this; get up in the morning, get dressed, drive to work, sit in an air conditioned office for 8-10 hours, perhaps get outside briefly at lunch time to grab some food, go to an air conditioned gym after work, drive home, spend the evening inside on the sofa watching Netflix. Sounds all too familiar right?

The reality is, we are an animal species and for much of our history we lived in connection with nature. It is only really in more recent years that we have become disconnected from the natural world. We are spending less and less time in our natural habitat and more and more time in man-made concrete (or weatherboard!) boxes, with artificial lights, heat and air. We’ve all seen the negative impact of removing wild animals from their natural environment, so are we really any different?

Could THIS detachment from nature be impacting our mental health?

The evidence tells us very strongly, YES! Numerous studies have demonstrated the positive effects of nature on mental health including less anxiety, reduced depression and lower levels of stress.

Being amongst nature has been found to have a calming effect, helping to lower cortisol levels that keep you in ‘fight or flight’ mode. A 2015 study also found those who walked in nature to have less activity in the area of the brain that is activated when we ruminate. Nature may therefore provide a welcome distraction from the negative thoughts and constant worry that can be a consequence of the, often stressful, over stimulation of our urban environments.

Even just looking at pictures or videos of nature have proved to be beneficial. A very recent study in March 2021 showed that those with greater depressive symptoms had a greater level of stress reduction after viewing a nature video compared to a video of built settings. Could this be a simple, adjunct intervention for those struggling with depression and other mental health issues?

Do we really need the science to tell us this though? I think most of us instinctively know that getting out in the fresh air and amongst nature is good for us. I don’t know many people who come back from a good walk feeling worse than they did before they went. Ruth Allen sums it up perfectly in her book ‘Grounded’. “Nature should not be seen as a beneficial added extra that we have gathered evidence for, but as a vital component of holistic health that we have moved away from, to our detriment”.

Connecting with nature does not mean we need to give up our modern day luxuries, go back to living in caves and get out hiking in the mountains every day. As with anything, it’s about finding opportunities to create small, sustainable changes in your usual daily routine. As little as 20 minutes a few times a week could be all it takes to boost your mood.

5 ways to get your nature fix

Look for it

Not everyone has the luxury of living in the countryside or overlooking the beach, but even in urban areas there are pockets of nature to be found if you look hard enough. Perhaps there’s a local park or community garden you have access to. Or, it could be as simple as noticing the trees on the streets or the flowers in someone’s garden.

Pay attention to it

How many times have you gone for a walk, headphones in, mind racing with the to-do list waiting for you when you get back? Try being more present and mindful next time you go for a walk. Leave your phone behind and focus your attention on your surroundings. Tune into the birds chirping, notice the colours of the leaves (especially right now in New Zealand with all the beautiful autumnal colours), take in the smell of the flowers or freshly cut grass. Your phone and to-do list will still be there when you get back but you’ll have a much clearer head to be able to deal with it!

Exercise in it

Exercising outdoors will give you the double benefit of nature and moving your body. As with our disconnection from the great outdoors, we have also drifted away from our innate need to move our bodies in a functional way, in favour of organised exercise activities scheduled into our busy days. Of course, there are still benefits of more structured exercise but why not mix it up with some outdoor activities like walking, cycling or even a good old fashioned game of tag in the park!

Combine it with friends

We know that social connections are important for our mental health, so grabbing a coffee and getting out for a walk with your mates is a great way to kill two birds with one stone!

If all else fails

Create your own natural environment. I appreciate not everyone has nature on their doorstep and there will be times when your demands (or the weather!) make it difficult to get outside. If you don’t have a garden at your home, try adding some plants, flowers or herbs to a courtyard or even indoors. Have a picture of nature on your desk or as your screensaver, or close your eyes for a few minutes, pop on a meditation app of nature soundscapes and let your imagination do the rest.