Spending Time Outdoors Can Boost Your Mental Health
Spending Time Outdoors Can Boost Your Mental Health
Busy work and school schedules keep many of us indoors for most of the day. Between desks, screens, and commutes, it’s easy to spend hours without stepping outside. But research shows that even a few minutes in nature can make a real difference in your mental health.
A recent study found that people who spend six hours or more per day in front of screens have a greater risk of developing depression symptoms. At the same time, research highlighted in a Good Notes article by Joanna Bettmann Schaefer, MSW, PhD, a licensed clinical social worker at University of Utah Health, found that just 10 minutes outdoors can improve mood and cognitive function.
In other words, stepping outside may be one of the easiest and most accessible mental health tools available.
Why Nature Helps You Feel Better
Spending time in nature is linked to several mental and physical health benefits, including:
- Lower blood pressure
- Decreased anxiety
- Lower levels of cortisol, the body’s stress hormone
- Improved mood from increased production of serotonin and dopamine, often called “feel-good” chemicals
- Better focus and creativity
- More opportunities for movement and social connection
Nature may even change how the brain responds to stress.
“A study in 2022 showed that a walk in a forest or green space decreased amygdala activation, which is an area of the brain associated with stress processing,” says Debora Moreira, MD, a psychiatry resident at University of Utah Health. “Additionally, EEGs and MRIs showed a change in brain wave areas that are associated with stress and attention restoration. This shows that spending time in green spaces will increase cognitive flexibility and reduce mental fatigue.”
Nature Helps—Even in Small Doses
Many people think they need long hikes or weekend camping trips to enjoy nature’s mental health benefits. Research suggests small moments outside throughout the day can be just as helpful.
One of Bettmann’s studies found that positive mental health outcomes were similar whether someone spent long periods in nature or took short outdoor breaks throughout the day. Researchers also found that certain activities or locations did not have more benefits than others. What mattered was being outdoors.
“All of these different types of outdoor spaces delivered positive results, which underscores the importance of preserving green spaces in our natural and built environments,” Bettmann says.
While weekend camping trips and long hikes in the woods sound great, those activities may not be accessible to everyone on a regular basis. Strolls around your neighborhood, a walk through a city park, gardening, or simply sitting outside are all helpful.
“The benefits of being outdoors are not associated with the amount of exercise a person is getting,” Moreira says. “Small tasks like watering plants or just reading outside are linked to reduced depression and anxiety. A literature review also found that mindful nature observation, like listening to birdsong or simply being outdoors, may help decrease anxiety and paranoia in experimental settings.”
Simple Ways to Add More Nature to Your Day
If your schedule keeps you indoors most of the day, small changes can help you spend more time outside.
Schedule outdoor breaks.
Put “outside time” on your calendar and stick to it. Schedule 10-minute breaks throughout your day and spend that time outside instead of in a break room or scrolling on your phone.
Take daily activities outside.
Drink your morning coffee on your patio, porch, or balcony. Eat lunch or snacks outside when you can.
Walk during calls or meetings.
If possible, take meetings or phone calls while walking outside.
Adjust your commute.
Walk or bike to work or school if you can. If you use public transportation, try getting off a stop or two early. Parking farther away can also help you fit in extra outdoor time.
Use weekends to recharge.
Whether you venture into the mountains, spend an afternoon at a park, or simply do yard work, being intentional about how you spend your time away from work or school can give you the opportunity for ample outside time.
Bring nature indoors.
If you work in a busy indoor environment such as health care, where you may not be able to schedule regular outdoor breaks, bring elements of nature indoors.
“According to a recent study, having plants indoors, using nature-themed screensavers , or playing nature sounds can lower stress and increase overall well-being in the workplace,” Moreira says.
When it comes to the benefits of being outdoors, a little goes a long way. Whether you’re in a national park, a city park, or just your garden, getting outside can have a positive impact on your mental health.
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