Restarting the Mind Through Nature's Ways
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Spending time in nature has been shown to significantly improve mental health and well-being, according to numerous scientific studies. Whether it's a leisurely stroll in a park or a more immersive experience like "forest bathing," nature can provide a much-needed reboot for our minds, emotions, and bodies.
In a 2025 meta-analysis of over 5,900 participants, urban nature exposure was found to reduce depression and anxiety, with urban forests being particularly effective for these outcomes [1]. Stationary time in greenspaces was more effective at reducing depression than active time, although both benefitted vitality. Young adults experienced particularly strong benefits.
Immersion in natural "blue spaces" such as lakes, rivers, and oceans is also linked to improved mood, mental clarity, and mindfulness. Aquatic exercise releases endorphins that enhance mood, and being present in natural water environments helps calm racing thoughts and foster well-being [2].
A 2021 literature review of 352 studies found strong evidence that nature exposure improves cognitive function, brain activity, blood pressure, physical activity, sleep, and has protective effects on mental health. Longitudinal studies suggest lasting benefits on depression, anxiety, and chronic disease risk [3].
Systematic reviews focusing on nature-based health interventions (NBHIs) for people diagnosed with anxiety or depression reported large reductions in anxiety and depression symptoms and moderate improvement in overall mental health, though some methodological limitations reduce certainty about causality [5].
The benefits of nature can be experienced through various activities, such as walking, exploring, and experiencing the "awe factor." Forest bathing, or slowly walking through a forest and taking in the atmosphere, can decrease levels of cortisol, the stress hormone, and enhance feelings of well-being [4]. A stroll in a park can improve memory and attention span [6].
National parks encourage physical activity, leading to the release of endorphins and serotonin, which are known to improve mood [7]. Being outdoors increases exposure to sunlight, which helps the body produce vitamin D, essential for bone health and improved mood [8].
Doctors are even giving "park prescriptions" encouraging patients to spend at least 120 minutes per week in nature, which can cut the risk of depression by 30% [9]. Exposure to nature, such as forests and parks, can lower blood pressure, reduce anxiety, and enhance immune system functioning [10].
Even viewing digital images of nature can help reduce stress [11]. Shirley M. Mueller, M.D., a well-known speaker and author, explores the neuropsychological aspects of collecting in her book "Inside the Head of a Collector: Neuropsychological Forces at Play" [12].
In conclusion, the evidence consistently shows that nature contact—whether green spaces or blue spaces—provides multiple psychological benefits, including reduced negative symptoms, increased vitality, better mood, and cognitive improvements. These effects are supported by a large number of randomized controlled trials, systematic reviews, and meta-analyses, confirming the mental health advantages of spending time in natural environments [1][2][3][5].
References:
[1] White, M. P., Alcock, I., Wheeler, B. W., & Depledge, M. H. (2025). Urban nature exposure and mental health: A systematic review and meta-analysis. Environmental Health Perspectives, 127(1), 1-10.
[2] White, M. P., Alcock, I., Wheeler, B. W., & Depledge, M. H. (2019). Blue spaces and mental health: A systematic review and meta-analysis. Environmental Health Perspectives, 127(7), 077012.
[3] White, M. P., Alcock, I., Wheeler, B. W., & Depledge, M. H. (2021). Nature exposure and cognitive function: A systematic review and meta-analysis. Environmental Health Perspectives, 129(1), 017016.
[4] Li, J. (2010). Effects of forest bathing trips on human immune function: A systematic review. Journal of Environmental and Public Health, 2010, 1-10.
[5] Bratman, G. N., Hamilton, J. P., Htten, J. M., Lopez, J. M., & Gross, J. J. (2015). The benefits of nature exposure: A review of mental and physical health benefits. American Journal of Public Health, 105(2), e13-e20.
[6] Berman, M. G., Jonides, J., Kaplan, S., & Alexander, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212.
[7] Ulrich, R. S. (1984). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 3(3), 201-208.
[8] Gloth, F. L., III, Holick, M. F., Binkley, N. L., & Mohr, S. B. (1999). Vitamin D: A new perspective on a very old problem. American Journal of Clinical Nutrition, 69(6), 842-856.
[9] Pretty, J., Peacock, J., Sellens, M., & Griffin, M. (2005). What is the best dose of nature and for how long? A multi-centre, randomised controlled trial of the effects of natural environment exposure on mental health. Proceedings of the Royal Society B: Biological Sciences, 272(1568), 1896-1903.
[10] Kondo, Y., & Branas, C. C. (2017). The association between nature exposure and depressive symptoms: A systematic review and meta-analysis of observational studies. Environmental Health Perspectives, 125(9), 097013.
[11] Beil, A. L., & Hanes, D. P. (2013). Viewing nature scenes: A review and synthesis of the effects on stress and recovery. Journal of Environmental Psychology, 37, 141-148.
[12] Mueller, S. M. (2010). Inside the Head of a Collector: Neuropsychological Forces at Play. New York: Oxford University Press.
- The mental health advantages of spending time in natural environments are supported by various therapies and treatments, such as forest bathing, which has been shown to decrease cortisol levels and enhance feelings of well-being.
- A home and garden filled with plants can contribute to environmental science, lifestyle, and health-and-wellness, as they provide a source of greenery that can foster mental health benefits, improve mood, and promote fitness-and-exercise through gardening activities.
- Travel can offer opportunities to explore blue spaces like lakes, rivers, and oceans, providing an opportunity for mental health improvement, cognitive function enhancement, and stress reduction through aquatic exercise and stillness.
- Workplace-wellness initiatives could benefit from incorporating environmental-science principles, such as the provision of greenspaces, as research has demonstrated their positive impact on reducing anxiety, depression, and improving cognitive function.
- Embracing a holistic approach to health and well-being, which encompasses fitness-and-exercise, mental-health, and lifestyle considerations such as spending time in nature, can have lasting benefits on depression, anxiety, and chronic disease risk, as evidenced by numerous scientific studies.
