In the wake of the COVID pandemic, and with our screen-dependent lifestyles many people spend most of their time inside. Sure, there can be a brief respite of sitting outside at a restaurant, or working on a patio but when was the last time you really walked in nature? Took the time to appreciate the sunlight through the trees? Or listened closely to the sound of a rushing river or the roar of ocean waves? Now that the weather is cooling down and fall is upon us it might be the perfect time to give it a shot. Being outdoors is already known to be great for your health, but did you also know that there are many benefits for you mind? This article will discuss the science behind the outdoors and its correlation with our mental and physical well-being. We'll also share some tips and ideas to help you develop habits that get you outdoors so you can reap nature's benefits.

How Nature Impacts Mental Health

Natural settings are undoubtedly stunning and serene, however, there is more to these rugged beauties than meets the eye. Being in nature is good for your body and mind, and can be a powerful tool for managing anxiety and depression.

Lessens Anxiety

Being outside in nature can produce an unmatched feeling of calm, and this could be due to a release of endorphins that regulate stress hormones. Maybe you’ve heard of the theory that green is a calming color, which is why hospitals and dentists use it in their offices to give patients peace of mind. So, it follows that green spaces have a natural calming effect on us. This makes spending time outside when feeling anxious a no-brainer. Another factor that may contribute to the sense of calm we experience within nature is a shift in our brainwaves. Five major types of brainwaves occur within our brain due to the electrical firing of neurons: alpha, beta, theta, delta, and gamma. During our daily experience, when facing anxiety, or focusing externally our brain is mostly sending out beta waves. This is not inherently bad, but it does mean your brain is more active, which over time can lead to fatigue and burnout. To combat this, we need alpha brainwaves; this lower activity state is correlated with creativity, relaxation and meditation and is more beneficial during emotional regulation. This state of mind is often achieved during light exercise like taking a stroll, or sitting back and watching the clouds roll by.  Allowing your brain to come out of beta or gamma processing during it’s waking hours can lead to less anxiety, higher functioning, and more opportunties to manage stress and negative emotions or engage with creative pursuits.

Helps Manage Depression

There is also a strong correlation between being outdoors and managing depression symptoms. Tied with the relaxing stess reduction effect, the ability to ‘get away’ from the challenges of daily life is a way for those with depression to gain some breathing room. There is also a link between outdoor exposure and increased general happiness according to a study by the University of Washington. Those who spent more time outdoors felt decreased distress, increased sense of well-being, positive self image, better interaction with others and most importantly a higher sense of purpose. Though it is subjective what causes this phenomenon, whether it be biological, suggestive, or a physical force nature humbles us, inspires awe and brings us a feeling of interconnectedness with our surroundings that cannot be replaced, or replicated. 

Other Benefits

Another amazing benefit you may not expect from the outdoors is sleep regulation. Sunlight helps regulate our circadian rhythm; so making the time to step out into the sunlight every day can lead to better sleep patterns. Aside from sleep, sunlight is also incredibly helpful to those who seasonal affective disorder. Those who live in brighter environments are significantly less likely to develop or struggle with the disorder, but with that said, even those in a colder or darker climate should make a point to get outside when the sun is present. There is also a particular study that show that being in greener neighborhoods as a child can lead to a lower rate of mental health issues later in life. Those in more urban neighborhoods with less access to greenspaces were 55% more likely to develop psychiatric conditions. It also has been linked to better cognition for children with ADD or ADHD. As it happens, natural settings are not only great for you now they can also be used as a  preventative for the next generation.

Getting the Most Out of Nature

Simply exposing yourself to natural environments is enough to reap the benefits, but extended exposure and mindful interaction can help you get more out of your experience in a natural setting. There have been plenty of fascinating experiments within labs testing the limits of what can be accomplished simply through secondhand exposure, but most scientists agree there is no comparison to the real thing. Approaching your outdoor excursions with mindfulnes and appreciation can add an extra layer of healing to the already existing benefits. You could bring a journal to write down your thoughts as you look around, or take a few moments to appreciate the beautiful surroundings and be present with your emotional reaction as you take it in. A moment of gratitude for the experience and the veiw can provide perspective, allow you to self regulate, and potentially change your mental state. Though it may sound hedonistic, allowing yourself to ‘get lost’ in the moment and really drink in all that is around you can be incredibly healing. If you find yourself in a situation where you aren’t able to visit a park, preserve, or other green space or live in an urban environment there are options for you to gain some benefits from nature yet. Listening to natural sounds such as rain, ocean waves, birds chirping, or wind blowing can help improve focus and lower cortisol levels. 

Additionally, there have been studies that show that even looking at images of beautiful natural landscapes can provide benefits. Consider setting your screensaver to a mountain range, or a tropical reef rich with colorful fish, or taking some time during rest periods to observe natural scenes. Worst comes to worst, even in urban environments, taking a quick ten minute walk in the sun can help improve mood, focus, and cognition.

Improving Your Mental Health with Nature (and Therapy)

When things seem overburdening, or otherwise grim sometimes stepping outside, feeling the sun on your skin, the grass beneath your feet, and witnessing the beauty of your surroundings can make the burdens of the world feel a little lighter. Nature has proven itself to be a source of wonder, joy and well being for all of us, which is why therapists have learned to harness its power through ecotherapy. This is a standard therapy practice that allows patients to get the clinical care they need in an outdoor environment that gives additional benefits. Still, even if your therapist doesn’t practice on a grassy patch you can reap the benefits of nature and therapy by mindfully approaching the outdoors. Consider pairing a nice walk in the park with your next therapy session so that you can digest what you’ve worked on in an environment that fosters creative thinking and peace of mind. Here at bareWell we’re located close to several greenspaces and the water, so there’s no reason not to try it out after your next session, or as an accompaniment to your first time joining us.