How Being in Nature Can Improve Your Mental Health and Well-Being

Published January 28, 2025

By: MSW Intern Delilah De Kay

It is no secret that we, as a society, spend far less time outdoors than we used to. 

According to a 2024 study published in the Journal of the American Planning Association, since 2003, there has been a steady decrease in the amount of time that Americans spend outside of their home (Morris et. al). The study indicates the most significant decline in time spent out of the home to have taken place during lockdowns due to the COVID-19 pandemic (Morris et. al, 2024). However, despite a loosening of lockdown restrictions, this trend has continued, with people continuing to spend more time inside than ever.

Spending more time indoors can have several negative effects, such as increased feelings of social isolation and a decline in sleep quality. According to a study from the University of Washington, not getting enough exposure to light during the day when the sun is out can disrupt our circadian rhythm, causing delays in our “internal clock” that push back the time that we start to feel tired (Dunster et. al., 2022). One of the best ways to regulate your circadian rhythm is by going outside in the morning, right after you wake up. Having a consistent and healthy sleep routine is very important for maintaining good mental health. Quality sleep can help us regulate our mood, improve cognitive function, and reduce stress, while poor sleep quality can increase irritability, anxiety, and the symptoms of other mental disorders such as depression and anxiety. 

In addition to disrupting our sleep cycle, staying indoors prevents us from experiencing the mental health benefits that time in nature can provide. One way to improve your mental health through nature is through ecotherapy. Ecotherapy is a “method of restoring optimal health and well-being through routine exposure to and experience in the natural world” (Seaward, 2022). Ecotherapy is typically guided by a therapist and takes place in natural settings, often near water. It involves exploring and connecting with the natural world as a key aspect of the healing process. Ecotherapy can be used for many different mental health concerns, including depression and anxiety. It may also be used for those who are grieving the loss of a loved one. Research suggests that “feeling connected to nature may mitigate the link between general grief or complicated grief and reduced mental health by increasing overall well-being and reducing rumination about personal loss” (Schony et. al., 2024). 

However, there are also benefits to simply being in nature, as it has an incredibly relaxing and soothing effect on the mind and body. Studies have shown that being in nature improves sleep quality, decreases cortisol levels, decreases heart rate, and decreases blood pressure (Seaward, 2022). Even finding small ways to spend a bit more time outdoors can have a lasting, positive effect on your mental health and overall well-being. The next time you are feeling stressed, overwhelmed, or anxious, consider having your lunch break outside, taking your dog for an extra long afternoon walk, or drinking your morning tea or coffee on the patio.

References

Dunster, G.P., et al. (2022) Daytime light exposure is a strong predictor of seasonal variation in sleep and circadian timing of university students. Journal of Pineal Research. doi.org/10.1111/jpi.12843. 

Morris, E. A., Speroni, S., & Taylor, B. D. (2024). Going Nowhere Faster: Did the Covid-19 Pandemic Accelerate the Trend Toward Staying Home? Journal of the American Planning Association, 1–19. https://doi.org/10.1080/01944363.2024.2385327 

Schony, M., & Mischkowski, D. (2024). Feeling Connected to Nature Attenuates the Association between Complicated Grief and Mental Health. International Journal of Environmental Research and Public Health, 21(9), 1138. https://doi.org/10.3390/ijerph21091138 

Seaward, B. L. (2022). Managing stress: Principles and strategies for health and well-being (10th ed.). Jones & Bartlett Learning.