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.
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.
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:
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.
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.
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.
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:
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.
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.
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.
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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