Nature, Mindfulness, and Mental Wellness
After a long winter spent indoors, many people feel an instinctive urge to step outside and breathe fresh air, an instinct that comes from our bodies and minds seeking what we know is needed. May is Mental Health Awareness Month, and during this month it is an especially good time to think about the mindful ways in which we can take care of ourselves. One simple act of self-care that can be accessible to everyone is to spend time in nature. Not only is this a pleasant way to pass the time, but according to many studies, it also has real mental and physical health benefits.
The National Institute of Health found in a 2021 study that spending as little as two hours a week in nature is associated with positive mental health outcomes. The study found that feelings of mental wellness significantly increased in most participants, who reported benefits in the form of decreased depression and anxiety, improved attention span, better executive dysfunction, lower stress, and overall happier and more motivated moods. Physical benefits were also found to include increased cognitive function, lower blood pressure, lower cortisol levels, a stronger immune system, and improved sleep.
A trend in Japan called shinrin-yoku, or "forest bathing", has become a popular way for people to connect to the natural world. This is a mindful practice in which one engages all five senses while meditating in the forest or another natural setting, paying attention to things such as the sound of birds, the sight of sun through leaves, the feeling on moss on the ground, the smell of pine needles, and more. While research is preliminary, many studies show highly promising results for physical and mental wellbeing.
Many people today feel chronically overstimulated. Most of the world’s population currently lives in urban areas. These urban environments often expose people to persistent noise and artificial light, while phones, notifications, and social media compete for attention throughout the day. Studies have found that even a short 15–20 minute break from screens and digital distractions can significantly reduce stress and improve mood.
Time in nature has also been shown to reduce feelings of loneliness and social isolation, as well as increasing feelings of empathy and interconnectedness. People who regularly spend time outdoors report that they are more likely to form positive connections with others in their community through nature-based activities. Positive mental health outcomes can also come about from feeling a sense of awe at the beauty and complexity of the natural world, as well as a sense of connection with the earth itself.
Adults with disabilities have been shown to especially benefit from nature-based activities. Research has shown that people with intellectual disability, autism spectrum disorder, and mental health issues feel calmer, more confident, and more connected to others after spending regular time outdoors. With feelings of social isolation and overstimulation being particularly prevalent in the disabled community, the positive mental health outcomes from nature are especially valuable.
As spring turns into summer and warm weather is finally upon us, Shared Wellness is committed to helping our individuals reap the many benefits of the natural world through outdoor activities, community engagement, and mindful time spent outside. The entire community is invited to join us in this effort. Whether it’s taking a short walk, gardening, sitting in a local park, or simply stepping away from screens for a few quiet moments, spending time in nature can be a meaningful act of self-care. Even small moments of connection with the outdoors can have a powerful impact on mental wellbeing.
Additional Sources:
https://pmc.ncbi.nlm.nih.gov/articles/PMC6886167/#Sec28
https://www.uclahealth.org/news/article/7-health-benefits-spending-time-nature
https://www.apa.org/monitor/2020/04/nurtured-nature
