Nature and Our Mental Health
Our mothers’ admonishments to “go outside and get some fresh air” may seem trite, but as it turns out, Mom was right. Spending time outside is good for us, and as it turns out, in more ways than even she knew. Even more interesting, if you can’t get outside, for whatever reason, there are ways to get some of the same benefits of getting out in nature, without ever leaving home.
The Benefits
I can’t even tell you how many times during the past year I have uttered the statement, “I’m pretty sure going outside has been the only thing that’s kept me sane,” and I mean that with every fiber of my being. While we couldn’t gather indoors with the people we love, or take part in the social activities we normally would, we still had outside, and as it turns out, the instinct I had to be outside, did (and does) have real, physical and mental benefits. A UK study from 2018 shows that for people with low social connection report higher levels of well-being when they spend more time in or near nature.
Being outside, or at least able to see outside, can actually improve our cognitive function too, as it happens. Studies prove that green spaces near schools help improve students' cognitive development, and residents of public housing with green space nearby show improved attention function than residents without green space available. Additionally, the residents who had regular exposure to green space showed a higher tendency to feel a unity with their neighbors, and a decreased tendency toward aggression, and violence. Because the exposure to nature helped lower their overall stress levels, they were better able to handle the stress and anxiety that are typically associated with poverty. So let’s think about this. Imagine how different our society could be overall, if schools and public housing were typically planned with exposure to green spaces?
There is also evidence that regular exposure to nature can help with our memory, lower blood pressure, anxiety, depression and stress.
How much nature is enough? Well that depends on you, in a way. Even as little as 20 minutes, three times a week can make a difference to your overall health and well-being, but that’s not to say that more isn’t better. If weekend getaways to the beach or mountains are your thing, feel free to call them “therapeutic” because the more time we spend surrounded by nature, the more benefit we get from it. The key, however, is making nature part of your normal routine, not saving it for those occasional weekend get-aways. Taking a short walk through a nearby park on your lunch break or after work regularly is definitely going to help your overall physical and mental health more than the occasional weekend in the mountains. You may also want to consider spending some of your at-home weekend outside too, with hikes, bike rides, or whatever activities you enjoy.
Combining Nature Time and Social Time
Keep in mind too, that your time outside doesn’t just have to be time alone. Particularly during the ongoing pandemic, I have found that outside outings with friends (done safely, of course) have saved my sanity in a big way. We may not be hanging out at the mall, but we can hang out on nature trails. Last year, a friend and I co-founded a group for like-minded, nature loving, ladies. We call our group WOW, which in mild weather stands for “Women on Water” since we’ve become huge fans of kayaking, and spend a considerable amount of time exploring nearby lakes and rivers. In not so great weather, we bundle up and don hiking boots or snow shoes and become “Women out Wandering”. We’ve added women (of all ages!) and events throughout the year, and thanks to the diligence of my hiking partner, Kathy, this year we’ll not only be revisiting our favorite kayaking spot every Thursday evening, but we’ve got lots of new places on our schedule to check out on the weekends too. If you’re inclined to start a nature-loving group within your own circle of friends, here are a few tips:
Start with a core group who are interested in the same types of outside activities. If it’s just a couple of you, that’s great. I promise you’ll find more as you go. We have been known to issue invitations while on the water, as in “We’re here every Thursday night, come join us!” Of course, as you add people, invite them to add their like-minded friends too.
Set a regular schedule, in a regular place. During kayaking season, we do one night a week at the same location, and then weekends are for exploring. We know that lake like the back of our hands, but it’s still a lot of fun. We have also gotten to see it in all seasons, because our last paddle of the season last year was in November, and our first of this season was in March, and we did a few hikes around it when it was frozen too.
Be flexible! Not everyone is going to show up for every event, and that’s okay. If it’s just you and one buddy, it’s still worth it. Sometimes it’s actually better that way. If it’s someone you know well, it’s a chance to connect on a deeper level. If it’s someone you don’t know well (or at all!) now is your chance!
Be flexible to new experiences too. If someone in your group suggests an activity or location you’ve never tried, give it a shot, even if you think you have no interest. Some of our most fun outings have been those I thought I didn’t want to do.
That goes for the weather too! Sometimes you have to cancel thanks to Mother Nature, of course. If you have a water event planned, and they’re predicting thunderstorms, obviously you cancel. Buuuut….if there’s rain during your hike, I promise you won’t melt. Dress appropriately and still go enjoy the benefits of nature and camaraderie! You’ll probably end up with the best stories from those adventures.
So far, I’ve been focusing on outdoor activities that include movement, and obviously, those are going to benefit your physical health, as well as your mental health, but if you’re typically a gym rat, and prefer your exercise to come with machines and weights, that’s okay (though admittedly, I don’t understand it.) You can still get the mental health benefits of nature by sitting quietly in it. How about a picnic near your favorite body of water or in your favorite park? Or just grabbing a book to read outside under a tree? Tired of all the Zoom meetings that our current situation has us all attending? How about charging your laptop battery and taking a meeting or two outside on a pretty day? The change of scenery may be enough to recharge your enthusiasm for those everyday tasks and meetings too. Let’s not forget the simplest way to enjoy nature, while we’re at it. Just BEING in it, doing nothing, but observing nature in action. Sit near a stream, watching the water flow by. Hear the birds sing their songs as you watch them flit from tree to tree. Feel the breeze as it rustles the leaves overhead. Admit it, just imagining the situations in those last three sentences made you feel just a little more relaxed, didn’t it?
Bringing Outside In
So obviously, there are times and situations that don’t allow for us to be out in nature, especially during a global pandemic. If you’re living in an apartment building in a busy city, or for other reasons don’t have regular access to going outside right now, know that I see you, and that you can still enjoy some of the benefits of being out in nature without ever leaving home. Let’s talk about some of those strategies.
Houseplants! I’ve personally been a little bit surprised how many of my social media friends have taken up indoor gardening, but it makes sense. Bringing outdoors inside with some pretty potted plants not only gives you a little nature to look at, but it gives you something to do too. Learn about the plants you’re getting, and then nurture them while they nurture you! Turns out if you Google “Easy to care for houseplants” you get LOTS of hits (I know, because I just did it) so getting your green thumb on doesn’t have to be intimidating. Start with one or two, and see if they lead you to a fun new hobby.
Not really interested in keeping something other than yourself alive? Then how about finding an app with nature sounds? There are many available that offer a variety of nature, from birds singing, to babbling brooks, to gentle (or not so gentle) rainstorms. And even better, most of them have at least a free version.
You may also want to consider using natural elements in your decorating, like natural fibers and textures. Wicker and rattan are generally considered materials for outside furnishings, but there’s no rule that says you can’t use them inside to get that natural feel. Another good idea is decorating in colors found in nature, with lots of greens, blues and earth tones.
Lastly, there are good old-fashioned windows. Obviously, this is only going to work if you’re in an area where it’s safe to do so, but if you are, open those windows on nice days! Here in Michigan, one of the things that helps get me through the cold winters is looking forward to opening my windows and airing out my house on the first nice spring day, and waking up to an open window, and the sound of the birds singing renews my spirit in more ways than I can even express. If you’re in a place where it’s safe, and reasonable, to open your windows, do it every chance you have, to bring at least a little bit of nature to you, whether you’re able to go out in it or not. And if you can’t open the windows, at least try to uncover them as much as is practical and let some natural light in as often as possible.
So there you have it, reasons to commune with nature, some ideas for spending time outside, alone or with friends, and some ideas for bringing nature inside to you. I hope this helps you get in touch with your wild side, your natural side, and/or your green thumb. Please nature responsibly by being aware of your surroundings, letting others know your plans when you’re going it alone, and always leave Mother Nature’s domain the way you found it, by taking only your trash, your photos and your memories with you when you visit.
Irene Sahs Ivanac is a MSW Candidate and intern at Reset Brain and Body. She is also a licensed massage therapist. Reset Brain and Body is an integrative mental health care practice. Our services include individual and couples therapy, and family coaching, yoga therapy, play therapy, art therapy, and group programs and events. If there is anything we can support you with, please connect with us by emailing us visiting us on Facebook, or Instagram, or scheduling a session with one of our therapists.
