From Stress to Serenity: Why Being in Nature Is Essential for Mental Wellbeing
Green is healing
In today’s fast-paced, digital world, it’s easy to feel overwhelmed, anxious, or emotionally drained. Many of us spend most of our days indoors, glued to screens, juggling work and personal responsibilities, often forgetting to pause and connect with the natural world. However, research has repeatedly shown that spending time in nature can have profound benefits for our mental well-being.
Nature isn’t just a place to visit—it’s a powerful tool for reducing stress, boosting mood, and improving overall psychological health. Whether it’s a walk in the park, tending to houseplants, or simply looking at pictures of natural landscapes, integrating nature into our daily lives can be transformative.
I don’t know what I would do without my connection to nature. Being outside has literally saved my life. When I suffered from clinical depression, my psychiatrist would remind me to go outside. I even had friends come and get me outside and watch me heal. Whether a hike in the woods, a walk along water, or sitting in a garden, being in nature brings us peace and calm.
And as a therapist and stress management expert, I always prescribe nature for wellbeing to my clients and workshop participants, because IT WORKS AND IT’S FREE!! In this piece, I share how it works, and how to incorporate more of it into your lives.
Pic: The author at Lake McDonald, Glacier National Park, Montana, USA
How nature impacts mental wellbeing
1. Nature reduces stress and anxiety
One of the most well-documented benefits of spending time in nature is its ability to reduce stress and anxiety. Studies have shown that exposure to green spaces, such as forests, parks, and gardens, lowers levels of cortisol, the stress hormone. The soothing sounds of birds chirping, the rustling of leaves, and the rhythmic waves of the ocean can all help calm an overactive mind.
A practice known as forest bathing (Shinrin-yoku), which originated in Japan, encourages people to immerse themselves in a natural setting, engaging their senses to experience the present moment. This simple yet effective technique has been linked to lower heart rates, reduced blood pressure, anger, fatigue, anxiety and overall stress relief, as well as improved positive emotions.
Pic: The author in the Oakland Hills, California
2. Boosts mood and fights depression
Spending time outdoors in natural light is a natural mood booster. Sunlight triggers the production of serotonin, a neurotransmitter that helps regulate mood and combat depression. This is one reason why people often experience seasonal affective disorder (SAD) during darker winter months when they get less exposure to natural light.
In addition to sunlight, being in nature fosters feelings of awe and gratitude. Studies suggest that awe-inducing experiences, such as looking at a breathtaking mountain view or standing under a vast, star-filled sky, can lead to greater life satisfaction and a more positive outlook. These moments shift our focus away from personal worries and create a sense of connection to something greater than ourselves.
3. Enhances focus and creativity
Have you ever struggled with mental fatigue after hours of staring at a computer screen? The constant influx of information and distractions in modern life can make it difficult to focus and think creatively. Fortunately, nature provides the perfect antidote.
Spending time in green spaces has been shown to improve cognitive function, attention span, and problem-solving skills. In fact, research on the Attention Restoration Theory (ART) suggests that natural environments allow the brain to relax and recover from cognitive overload. Unlike urban settings, which require directed attention and are often overstimulating, natural landscapes engage the brain effortlessly, allowing it to reset and recharge.
This is why many people find that a walk outdoors helps them think more clearly and come up with new ideas. Whether you’re working on a creative project or trying to solve a complex problem, stepping outside or surrounding yourself with nature-inspired elements can help spark inspiration.
4. Encourages physical movement and better sleep
Engaging with nature often involves physical activity, whether it’s hiking, gardening, cycling, or simply walking. Regular movement is essential for mental well-being, as it releases endorphins, the body’s natural feel-good chemicals, which help reduce stress and anxiety.
Additionally, spending time outdoors can help regulate sleep patterns. Exposure to natural light during the day helps regulate the body’s circadian rhythm, making it easier to fall asleep at night. A morning walk in the sunlight, for example, can help signal to your brain that it’s time to be awake and alert, leading to better sleep quality later.
Pic: The author and her daughter hiking in Napa County, California
5. Strengthens social connections and a sense of belonging
Nature has a unique way of bringing people together. Whether it’s joining a hiking group, taking a stroll in a local park, or participating in community gardening, natural spaces provide opportunities for social interaction and meaningful connections.
Spending time in nature with friends or loved ones fosters a sense of belonging and community, which is crucial for mental health. Research suggests that people who engage in outdoor activities together experience stronger bonds and greater emotional resilience. My daughter grew up hiking with me, starting out on my back as a toddler. Over the years, we have made being outside central to our relationship and connection. We plan hikes on trips and a walk in nature is always on the itinerary when we meet up.
Even solitary time in nature can enhance feelings of connectedness—not just to others, but to the world as a whole. Many people describe a spiritual or grounding effect when they spend time in nature, which can help reduce feelings of loneliness and isolation.
How to Add More Nature to Your Daily Life
Not everyone has easy access to forests, mountains, or beaches, but the good news is that there are many ways to bring the benefits of nature into your everyday life. Here are five simple ways to do so:
1. Bring Nature Indoors with Houseplants
Indoor plants not only improve air quality but also have a calming effect on the mind. Studies have shown that caring for plants can reduce stress and enhance focus. If you’re new to indoor gardening, start with low-maintenance plants like succulents, snake plants, or pothos.
2. Decorate with Nature-Inspired Art or Photos
Even looking at images of natural landscapes can have a soothing effect on the brain. Hang up pictures of forests, mountains, or oceans in your home or office to create a tranquil atmosphere.
3. Take Walks in Green Spaces
Even if you live in an urban area, make an effort to visit local parks or botanical gardens. Walking in green spaces, even for just 20 minutes a day, can significantly improve mental well-being.
4. Plan Outdoor Activities
Incorporate outdoor activities into your routine, such as weekend hikes, beach trips, or picnics in the park. These activities not only provide fresh air and exercise but also help clear your mind and recharge your energy.
5. Listen to Nature Sounds
If you can’t physically be in nature, listening to recordings of nature sounds—such as ocean waves, bird songs, or rainfall—can create a calming atmosphere and reduce stress levels. Apps and YouTube channels offer a wide variety of nature soundtracks to help you relax.
Final Thoughts
Nature is one of the most powerful yet often overlooked tools for improving mental well-being. Whether it’s reducing stress, boosting mood, enhancing creativity, promoting better sleep, or strengthening social connections, spending time in nature offers countless benefits.
Even in a busy lifestyle, small, intentional steps—such as adding houseplants, taking short walks in green spaces, or listening to nature sounds—can make a big difference in how we feel. The more we integrate nature into our lives, the more we can cultivate peace, balance, and resilience in an often chaotic world.
So, take a deep breath, step outside, and embrace the healing power of nature. Your mind and body will thank you.
Pic: The author on the shores of the Missouri, Great Falls, Montana, USA