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May is Mental Health Awareness Month, an ideal time to explore the diverse benefits of nature on our well-being. For many, the outdoors act as a reminder of life's rhythms and the cyclical nature of our own experiences. Personally, hiking in the crunching leaves and crisp autumn air nurtured my mental resilience during childhood and adolescence. Later, camping trips allowed me to escape the digital overload of daily life. Now, mountain biking in the Sierra ÁùºÏ±¦µä offers stress relief and clarity. These experiences, though personal, underscore a universal truth: nature heals.

The relationship between spending time in nature and improved health is not just anecdotal but is widely supported by research. Research indicates that exposure to nature can decrease stress-related physiological symptoms (Alvarsson et al., 2010), increase focus (Faber Taylor & Kuo, 2011), reduce anxiety (Martyn & Brymer, 2014), and enrich spirituality (Unruh & Hutchinson, 2011). Being in nature has also been linked to better working memory, enhanced attention, and cognitive flexibility (Schertz & Berman, 2019). Additionally, the sounds of nature, from bird calls to flowing water, have been shown to reduce cortisol, the stress hormone, and enhance feelings of relaxation (Song et al., 2023).

For those grappling with mental health challenges such as depression, anxiety, and post-traumatic stress disorder, the advantages may be even more compelling. Interacting with the natural world can alleviate symptoms and restore mental well-being ​​​​​(Gregory, 2024). This kind of engagement can include activities like walking in a park, gardening, or stargazing at night. Research by Bratman et al. (2019) found participants who walked in natural settings reported lower levels of rumination, a key marker for risk of mental health disorders such as depression, compared to those who walked in urban environments. Green spaces, ranging from forests to parks, have been shown to reduce stress and increase overall happiness (Bratman et al., 2019; Capaldi et al., 2015). Blue spaces, such as those near bodies of water, have also been found to have calming effects that help to mitigate the overactivity of our sympathetic nervous system, promoting a more relaxed and attentive mental state (Gascon et al., 2017).

It’s not just the scenery that lays the groundwork for ongoing wellness. Natural environments encourage physical activity, which itself is a recognized mood enhancer and has notable benefits for cardiovascular health, like lower blood pressure and improved heart health (Jimenez et al., 2021; Gascon et al., 2016). Plus, soaking in the sunshine helps the body to produce Vitamin D, which has been linked to improvements in mood and cognitive function. But perhaps one of the most profound impacts of interacting with nature is the sense of connection it fosters. This connection extends to a deeper relationship with oneself, with others in the community, and with one's broader life purpose (Rugel et al., 2019).

In urban environments, where natural spaces are less accessible, the challenge to engage with the natural world increases. Yet, natural elements in cities can considerably enhance well-being. A seminal study by Ulrich (1984) found that hospitalized patients who could view trees from their window needed shorter postoperative hospital stays and required fewer pain medications than those whose views were of a brick wall. Furthermore, brief interactions with nature have been shown to spur psychological improvements, demonstrating nature's role as a potent, effective tool for positive health outcomes (Stott et al., 2024). In a study by Lee et al. (2015), participants who viewed a flowering green roof for 40 seconds made fewer omission errors and demonstrated more consistent responding to a task compared to participants who viewed a concrete roof. This study expanded on previous research suggesting that brief views of nature can increase both mood and attention. Nature prescription programs are even emerging in response to the high burden of chronic disease and increasingly sedentary, screen-focused lifestyles (Kondo et al., 2020).

The therapeutic potential of nature, known as ecotherapy, leverages these benefits to promote mental health through structured activities. Ecotherapy, an umbrella term for nature-based methods of healing, is based on the theories of ecopsychology. At its core, ecotherapy addresses the human-nature relationship and acknowledges that people are inseparable from their ecosystems (Buzzell and Chalquist, 2009). The integration of ecotherapy into counseling practice is gaining traction as a worthwhile, empirically supported approach. While it comes in many forms, some examples include taking traditional talk therapy outdoors, guided wilderness therapy, horticulture therapy, and equine-assisted therapy. 

Incorporating nature into daily life doesn’t require grand gestures. Simple actions can considerably help overall well-being:

• Routine walks: A short stroll through a park or along a trail can help you unwind.
• Window views: If getting outside is tough, simply looking at nature from a window can lighten your mood and reduce stress.
• Indoor plants: Bringing a bit of greenery indoors can purify the air and brighten your day.
• Digital detox: Taking breaks from screens to spend time in nature can mitigate the effects of constant connectivity. 

So, the next time you’re feeling overwhelmed or need a break from the digital grind, reconnecting with nature may be the reset you need. During Mental Health Awareness Month this May, let's not forget the restorative power of the natural world and appreciate all that it provides. 

ÁùºÏ±¦µä the author

Carly Boren, Ph.D., NCC is an assistant professor of counseling in the College of Education & Human Development at the University of ÁùºÏ±¦µä, Reno. She holds a Ph.D. in Counselor Education and Supervision from the Pennsylvania State University, and is a National Certified Counselor. Her research and clinical interests include the integration of nature into counseling practice.

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