On summer days and Saturdays when I was growing up, my mom would open the front door in the morning, hand me a sack lunch, and say: “Go play outside. Be back by dinnertime.”
Usually, my friends and I would make our way to a nearby park, fishing creek, or wooded area to explore. Even though Mom wanted me out of the house so she could get work done without me bothering her, she was also unknowingly helping to boost my mental health and emotional wellness.
Several decades later, I now direct a mental health clinic in Edmonds, Washington, treating people with addictions, depression, anxiety, eating disorders, and more. I have learned firsthand over the years that spending time in nature is extremely beneficial to our mental, emotional, and physical health—a fact supported by scores of scientific studies.
That is why my team and I strongly encourage the clients at our clinic to make nature therapy a part of their overall healing process by regularly walking on the beach, wandering through a park, or hiking in the nearby mountains.
In today’s fast-paced, technology-driven world, stress, anxiety, and burnout have become widespread issues. Many people seek relief through medications, therapy, or mindfulness practices, but one of the most effective, accessible, and low-cost remedies for mental well-being is right outside our doors—nature.
The concept of “nature’s therapy”—often referred to as ecotherapy or green therapy—highlights how spending time outdoors can significantly improve mental health and emotional well-being. Scientific research confirms that even brief interactions with nature can reduce stress, elevate mood, and enhance psychological well-being.
Being in nature promotes relaxation and a mental reset. Biba Kayewich
Numerous studies have shown that being in natural environments has a direct effect on brain function. A 2015 study published in Proceedings of the National Academy of Sciences found that people who walked for 90 minutes in a natural setting had decreased activity in the prefrontal cortex, the brain region associated with rumination—repetitive negative thoughts linked to anxiety and depression. Other research has shown that spending time in green spaces lowers cortisol (the stress hormone), reduces blood pressure, and enhances emotional resilience.
Natural environments provide a sensory experience that helps reset our mental state. The sound of rustling leaves, the sight of a flowing river, and the scent of fresh pine trees stimulate multiple senses, creating a calming and restorative effect. Exposure to natural light also plays a crucial role in regulating melatonin and serotonin levels, which affect sleep patterns and mood.
Beyond stress reduction, nature positively affects the autonomic nervous system. Heart rate variability improves when individuals spend time outdoors, indicating a balance between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous systems. Research from the University of Exeter found that individuals who spend at least 120 minutes per week in nature report significantly better health and well-being than those who do not.
Neuroscientific research using functional MRI scans has revealed that time in nature enhances activity in the anterior cingulate cortex, a region linked to emotional regulation and self-reflection. Nature therapy also reduces activity in the amygdala, the area of the brain responsible for fear and stress responses. This shift helps decrease feelings of anxiety and produce a sense of calm.
A Growing Medical Trend: Prescribing Nature
A growing number of physicians and health care providers are recognizing the therapeutic benefits of nature and are prescribing time outdoors as part of treatment plans. Known as “nature prescriptions” or “park prescriptions,” these recommendations encourage patients to spend more time in green spaces to help manage conditions such as stress, anxiety, depression, and even chronic illnesses such as hypertension and obesity. Programs such as ParkRx have formalized this approach, working with doctors and local parks to integrate nature-based interventions.
Many health care professionals believe that nature prescriptions complement traditional medical treatments, providing a holistic and convenient way to improve both physical and mental health. As more scientific evidence supports the effectiveness of nature therapy, medical providers continue to embrace the idea that sometimes the best medicine is simply stepping outside.
Psychologists, counselors, and other mental health professionals are increasingly incorporating nature into therapy practices. Wilderness therapy programs that involve structured outdoor activities for individuals dealing with stress, trauma, or addiction have shown remarkable success. Patients with post-traumatic stress disorder, depression, and attention-deficit/hyperactivity disorder have shown significant improvements after engaging in structured outdoor activities.
How much time spent in nature is needed? A 2021 study found that 20- to 90-minute outings were most beneficial for mental health, with gardening, nature-based therapy, and exercise in green spaces being the most effective for adults. Another study found that people who spent at least two hours per week in nature—whether in one longer venture or in several smaller portions—reported substantial improvements in health and well-being.
Mental Health Benefits of Nature
How can you be nurtured by nature? Spending time outdoors can do the following:
Reduce stress and anxiety. The modern world bombards us with noise, deadlines, and digital distractions, all of which contribute to chronic stress. Nature acts as an antidote, helping to activate the parasympathetic nervous system, which promotes relaxation. The presence of trees and water, in particular, has been linked to lower stress levels. Whether it’s a stroll through a botanical garden or an afternoon by the ocean, immersing yourself in natural surroundings can provide a much-needed mental reset.
Boost mood and emotional well-being. Time spent in nature has been shown to increase serotonin, a neurotransmitter that contributes to feelings of happiness and well-being. Sunlight exposure also helps produce vitamin D, which plays a crucial role in preventing depression. Seasonal affective disorder, a type of depression prevalent in winter months, is often treated with light therapy, reinforcing the belief that natural light is essential for emotional balance.
Enhance mindfulness and cognitive function. Nature encourages mindfulness—the practice of staying present in the moment. The sight of bright flowers, the sound of birds chirping, or the sensation of grass beneath your feet naturally draws your attention away from worries and distractions. This mindfulness effect has been linked to improved cognitive function, including better focus, memory retention, and creativity.
Encourage physical activity. Outdoor activities such as hiking, cycling, or kayaking provide dual benefits: physical exercise and mental rejuvenation. Exercise releases endorphins, the body’s natural mood boosters, which help reduce symptoms of depression and anxiety. Even light activities such as gardening or walking can significantly improve mental health by promoting movement and exposure to sunlight.
Foster a sense of connection and belonging. Spending time in nature cultivates a sense of interconnectedness, both with the environment and with others. Group activities such as hiking, community gardening, or beach cleanups offer social interaction, reducing feelings of loneliness and isolation. For many, being in nature provides a spiritual connection, offering perspective and a sense of inner peace.
Simple Ways to Get Your Daily Dose
Many people assume that they need to embark on grand outdoor adventures to experience the benefits of nature, but even small, consistent interactions with the outdoors can make a significant difference. Start with these simple ideas:
Daily walks in green spaces. Whether it’s a park, nature trail, or even a tree-lined street, walking outdoors can provide mental clarity.
Gardening. Tending to plants and digging in dirt—whether in a backyard, balcony, or community garden—fosters a sense of nurturing, productivity, and tranquility.
Outdoor meditation or yoga. Practicing mindfulness or yoga outside enhances relaxation and deepens the connection to nature.
Camping or weekend nature getaways. Disconnecting from technology and immersing oneself in a natural setting, even for a short period, can have lasting mental health benefits.
Picnic in natural settings. Eating meals outdoors, whether in a local park or backyard, allows you to enjoy fresh air and a peaceful environment.
Bird-watching and wildlife observation. Taking time to observe birds, butterflies, or other wildlife can create a sense of curiosity and connection with the natural world.
Watch sunrises or sunsets. Pausing to witness the beauty of a sunrise or sunset can be a meditative experience that enhances gratitude and reflection.
Volunteering for conservation efforts. Participating in activities such as tree planting, beach cleanups, or park restoration can provide a sense of purpose and fulfillment.
As our lives become increasingly urbanized and technology-dependent, making a conscious effort to reconnect with nature is more important than ever. The next time you feel overwhelmed, step outside, breathe deeply, and let nature work its magic.
Gregory Jantz
Author
Gregory Jantz, Ph.D., is the founder and director of the mental health clinic The Center: A Place of Hope in Edmonds, Wash. He is the author of "Healing Depression for Life," "The Anxiety Reset," and many other books. Find Jantz at APlaceOfHope.com.
