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How Connecting with Nature Benefits Our Mental Health

How Connecting with Nature Benefits Our Mental Health

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Lawren Henderson Apr 24, 2024
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Here in the US, like in many parts of the world, we spend a lot of time interacting with digital devices. Frequently, we find ourselves gazing at inescapable glowing screens both at home and at work. According to research published by the NIH, digital stress is associated with psychological outcomes such as burnout, depression, anxiety, and societal pressure to constantly be available or connected. But there’s a simple solution that can help us improve our mental health—logging off, going outside, and connecting with nature. 

The great outdoors offers a scenic backdrop and a therapeutic environment where the mind can find peace, resilience, and rejuvenation. In observance of Stress Awareness Month, let's explore the science behind nature's healing effects and discover accessible ways to intertwine nature into our daily routines for a more balanced and fulfilling life.

What is ecotherapy?

Ecotherapy, also known as nature therapy or green therapy, is the practice of engaging with nature to promote mental and physical well-being. It operates on the premise that direct contact with nature has immense therapeutic benefits, contributing to the reduction of stress, anxiety, and depression. Ecotherapy encompasses a range of activities, from structured programs like guided nature walks and conservation projects to individual pursuits like hiking, biking, or spending time in parks. 

Nature's support for mental health

The connection between nature and mental health is scientifically substantiated. An article reviewing decades of ecotherapy research revealed engagement with green space is linked with increased length of life and decreased risk of mental illness across several countries. Nature is emotionally calming and helps individuals manage negative mental health symptoms through immersion in novel, natural environments. Additionally, scenes of nature and natural ecosystems foster positive thoughts, lower anger and aggression, and increase the production of serotonin (the happy hormone). 

Here are three key benefits that illustrate how nature nurtures our mental well-being:

Stress reduction

One of the most immediate effects of spending time in nature is a reduction in stress levels. Natural settings have been shown to lower cortisol, a stress hormone, and enhance feelings of relaxation and calm. The soothing sounds of a flowing stream, the rustling leaves in a gentle breeze, and the serene beauty of a forest can collectively work to unwind the tightest knots of stress and anxiety in our minds.

Enhanced mood

Regular exposure to nature can uplift our spirits and combat feelings of depression. The vibrant colors of a blooming garden, the vast expanse of a clear blue sky, and the refreshing scent of rain-soaked earth can all contribute to a more positive mood and outlook on life. Not to mention natural sunlight is a vital source of Vitamin D, which plays a critical role in mood regulation and may help ward off depressive symptoms.

Improved focus and creativity

Spending time in nature can give our minds a much-needed refresh, helping us concentrate better, get those creative juices flowing, and think more clearly. Research into the effect of natural environments on cognitive ability confirmed that exposure to nature significantly affects working memory and may lead to improved cognitive performance. So if you’re ever feeling stuck on a hard problem that you just can’t crack, try spending a few hours in nature and then returning to your task with fresh eyes. 

How can I connect with nature in my daily routine?

You don't need to venture far or plan extensive trips to reap the benefits of nature. Here are a few simple ways to make nature a part of your everyday life:

Nature walks

Dedicate some time for regular walks in local parks, nature reserves, or even your neighborhood. Turn off the podcasts and pay attention to the sights, sounds, and smells around you. This small act of mindfulness can help you establish some peace in your chaotic schedule.

Gardening

Getting your hands dirty with gardening can be a restorative experience. Try starting a little garden in your backyard or bring some greenery indoors with a couple of houseplants. Tending to living things and watching something grow because of your care and effort brings a unique kind of joy and satisfaction to everyday life.

Nature photography

Put your phone on airplane mode, turn on the camera, wander out into nature and release the shutterbug within. Taking up nature photography encourages you to observe and appreciate the beauty of the natural world. It's an outlet for your creativity and can also serve as a reminder of the wonder nature offers if we take the time to appreciate it.

Complementing ecotherapy with professional therapy

Ecotherapy can be a valuable component of a holistic approach to mental health, but remember, it’s best used as a complement to, rather than a substitute for, professional therapy. For individuals in therapy, incorporating nature-based practices can enhance the therapeutic journey, offering additional support and avenues for healing and growth. Discussing ecotherapy options with a mental health professional can help tailor these nature-based practices to your individual needs and therapeutic goals.

The science is clear: connecting with the natural world can significantly benefit our mental health and overall well-being. Let’s end Stress Awareness Month by integrating simple, nature-based practices into our daily routines to cultivate a more peaceful, balanced, and resilient life. And if you’re interested in speaking with a credentialed therapist to support you in improving your mental health, join Cerebral today.

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Self-care
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With Cerebral, you can connect with a mental health provider who can work with you on a personalized action plan to help you stop overthinking and equip yourself with strategies to use when you’re feeling like life is out of control. 72% of Cerebral clients reported feeling less anxiety after just 3 months of treatment.* Join Cerebral today! *Based on Cerebral clients with moderate to severe anxiety and/or depression from 2020-2023. Image by freepik
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Self-care
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This approach strengthens the connection between thought and reality. Make them personal to you Affirmations that speak directly to your unique needs and challenges resonate more deeply. Crafting statements that feel authentic boosts their emotional impact, which makes the practice feel more genuine and effective. Avoid toxic positivity Affirmations should be realistic and grounded in compassion, not a denial of real challenges. Balancing positivity with authenticity keeps affirmations from feeling forced or disingenuous. Instead of glossing over difficulties, focus on affirmations that offer hope while acknowledging real feelings. Focus on what’s achievable Starting with small, manageable goals ensures that affirmations feel achievable rather than overwhelming. Building confidence from these small successes creates momentum, allowing for larger goals over time. This approach keeps the practice grounded and effective. Pair your affirmations with action Affirmations become even more powerful when they are followed by concrete actions. They should act as a catalyst for positive change, not a substitute for it. After repeating your affirmation, take tangible steps toward your goals, and celebrate each achievement along the way. 5 affirmations to start your practice Here are a few affirmations that can serve as starting points for building a healthier mindset: I am a strong, capable person This statement reinforces self-confidence and serves as a reminder of your inner strength, especially in moments of doubt. I am loved and accepted Affirming that you are worthy of love cultivates a deep sense of belonging, even in the face of external challenges. I am doing my best and that is enough Emphasizing self-compassion, this affirmation encourages acceptance of imperfections and honors the effort being put in. 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