In today’s fast-paced world, where screens dominate our attention and stress seems to be an ever-present companion, finding solace outdoors might just be the prescription we need. We keep on hearing the myriad benefits of spending time in nature, from physical health improvements to enhanced cognitive function. But perhaps one of its most profound effects lies in its ability to soothe the mind and nurture our mental well-being.

Psychologist Sujina Manandhar explains the benefits of spending time outdoors on our mental well-being. Manandhar is a mental health practitioner currently working with kids with special needs. She specialises in providing individual counselling services for various mental health disorders.

How does spending time in nature impact our overall mental health?

We live in a concrete world these days. The walls we surround ourselves with, the floors we stand on and the ceilings we stare at, are all artificial. We are surrounded by concrete blocks, plastics and screens. For a major part of our evolution, our species did not live in such an environment and we are not built for it. Living in this artificial environment has a significant effect on our mental health and the impact is increasing at a rapid pace, reflected in the rapidly growing cases of mental health disorders.

Spending time in nature simply takes us back to the environment that we were built to live in. It educes the detrimental effect of artificiality and helps with stress reduction, mood improvement, better sleep, and even aids in recovery from certain mental health conditions like depression, seasonal affective disorder and anxiety, among others.

What are some psychological benefits of spending time outdoors, like hiking or walking in the garden?

Engaging in activities such as hiking and gardening blends time spent outdoors with cardiovascular exercise. This dual impact boosts the production of neurochemicals such as serotonin and dopamine in the brain, enhancing happiness and motivation.

Additionally, they aid in regulating cortisol levels, reducing the effects of conditions like anxiety and panic attacks. When done in groups, these activities also foster social connections and a sense of belonging.

Does being outdoors also help with anxiety and panic attacks?

Spending time in the sunlight during the day, especially in the morning, can help regulate our body’s sleep routine. This is important because good sleep is vital for our mental health and keeping our hormones in balance. Sunlight exposure also helps our body make enough Vitamin D, which is really good for lowering the risk of depression and anxiety. It can even help us feel better when we are upset.

Being in nature boosts our serotonin levels. Serotonin is a chemical in our brains that helps us feel less stressed, improves our mood and makes us happier. So, just being outside and getting some sun and fresh air can do wonders for how we feel.

Are there specific mental health conditions that can be improved drastically by spending more time in nature?

While spending time in nature helps with many mental health issues, there are a few conditions whose onset and severity directly depend on it.

A common condition known as seasonal affective disorder (SAD). It affects people during those seasons when the weather is consistently gloomy and the rays of the sun are not strong enough. People who live in colder regions are especially affected by it.

SAD is categorised under mood disorders and presents symptoms similar to depression, but the symptoms get better when the seasons change. People who remain cooped up indoors for long hours have shown similar symptoms as well. The simple act of spending at least half an hour a day (maybe in the morning), be it in a brisk walk in nature, exercise, or yoga and mindfulness practices has been proven to greatly favour recovery from this condition.

Can spending time in nature be incorporated into therapy or treatment plans for mental health disorders?

Various nature-based therapies can be used alongside counselling practices. Although less popularised, these therapies have been around for quite some time.

Techniques like forest bathing have been in practice in Japan which involves immersing oneself in the forest environment paired with activities like meditation, yoga, deep breathing and mindfulness. It has been found helpful in reducing stress and overthinking. Similarly, ecotherapy and wilderness therapy have also been used for reducing stress and even for healing addiction and trauma.

In the West, animal-assisted therapy is gaining popularity these days. It involves interacting with animals, such as dogs, horses or dolphins, to improve mental health. It has been found effective in reducing stress, increasing social interaction and enhancing emotional well-being in people struggling with depression, post-traumatic stress disorder and autism spectrum disorders.