When was the last time you went to a park? Do you take breaks to go outside during your day?
A growing body of research indicates that spending time in nature can reduce stress, increase feelings of happiness, and promote overall well-being. A study conducted by the University of Michigan found that spending just 20 minutes in nature can significantly reduce cortisol levels, a key stress hormone. Simply taking a walk in the park or sitting under a tree can promote positive emotions and provide a sense of calm and tranquility. Researchers in Israel surveyed 776 adults in 2021, during the COVID-19 pandemic, and they found that viewing nature from windows, living near nature, and being outdoors were associated with high levels of self-reported positive emotions. Additionally, being in natural settings has been shown to help restore our ability to concentrate and improve our working memory. With so many benefits to our well-being, it’s worth making time for nature in our daily lives.
If so, how can we apply the stress-reducing benefits of nature to ourselves?
The healing impact of nature does not require a trip to the wilderness or a complete nature immersion experience. Any place that helps you feel connected to nature will do. Regardless of outdoor activity, destressing and restoration happen more readily by gently turning the mind’s focus away from itself and towards nature. Take a mindfulness approach to noticing the sight, sound, or smell of nature. Intentionally focus on some aspect of nature—anything from the larger landscape to the movement of a tiny element. You could keep track of the change in interesting buds on trees or shrubs near your home, or the shape of clouds, or listen to the running of a gentle water stream. Be creative and find something that is emotionally or intellectually interesting to you. If you cannot get outdoors, looking through a window can also support mental well-being. You can open that window as well. Let in the sounds, the smells, and the touch of nature from the air and sun.
Next time you’re feeling stressed or overwhelmed, consider taking a quick break to enjoy the outdoors and reap its many benefits. Finding time to get outdoors, especially as the seasons change, can be a challenge, but the benefits related to stress are worth the effort!
About Hye Joon Pak:
Hye Joon is a Resident in Counseling at Healthy Minds, PLLC, providing individual counseling services in-person at the Alexandria location. Hye Joon also provides support virtually via telehealth and works with children, adults, and families. She offers counseling services for those struggling with depression, anxiety, mood disorder, trauma, and addiction. Drawing from cognitive behavioral and psychodynamic theories, she utilizes an integrative approach to therapy. She also explores thoughts that influence feelings and behaviors.