Research has shown that green spaces such as parks, forests, and mountains, as well as areas close to the sea, lakes, and rivers, have a positive impact on mental and physical health. The World Health Organization’s report on “Green Spaces and Mental Health” confirms that time spent in nature, whether in urban or suburban settings, improves mood, cognitive function, and mental well-being.
Sam Delaney, a writer living in London, suffers from anxiety and chronic stress as he faces the pressures of making a living and dealing with mortgage debt. To address his stress, he followed the advice of his friend Gary Evans, an expert in forest bathing. This involves combining mindfulness and meditation while immersing oneself in natural surroundings, which helps improve mood and physical health issues. After spending each week immersed in the greenery, water bodies, fresh breezes, listening to the birds chirping and the rustling leaves, Delaney gradually reduced his chronic anxiety, becoming both mentally and physically stronger and more resilient.
Patricia Hasbach, a psychologist, emphasizes that exposure to nature helps individuals feel connected to something greater. Recent studies also indicate that people living in green environments or near the sea report better mental health. Those who regularly seek out green spaces for recreational activities feel happier and face fewer psychological issues.
Spending time in nature helps improve mood, cognitive function, and mental health. (Illustrative image).
A study published in the journal Occupational & Environmental Medicine also indicated that individuals who visit green spaces at least five times a week tend to use fewer psychiatric medications, antihypertensives, and asthma medications compared to those with limited exposure to nature. Thus, the benefits of being close to nature extend beyond mental health and significantly affect physical health.
Nature Offers Many Healing Elements
Nature contains many elements with healing properties. A prime example is the Japanese practice of “Shinrin-yoku” or forest bathing, which means walking slowly in the forest and breathing in phytoncides—the aromatic compounds emitted by trees. This practice helps to lower blood pressure, alleviate depression, and enhance mental well-being. An international analysis found that individuals with good mental health often spent time in coastal and natural areas from a young age. Another study from Wellington, New Zealand, showed that people living in homes with views of green spaces had lower stress levels compared to those who only saw green areas.
A study published in the journal Frontiers in Psychology in 2019 indicated that children after walks in nature showed quicker responses and steadier concentration compared to when they moved through urban environments. Furthermore, engagement with nature provides a “soft enchantment,” a comfortable state that doesn’t require forced attention, allowing the mind to wander and reflect. In nature’s embrace, individuals often find space to contemplate spiritual issues and the meaning of life. This is also connected to the biophilia hypothesis, which suggests that the need to connect with nature and other forms of life is an innate instinct, explaining why nature has such a profound influence on our minds and bodies.
Nature Awakens the Senses: Reducing Stress and Easing Sadness
Nature engagement brings “soft enchantment”. (Illustrative image).
The natural environment creates a vibrant picture not only through colors but also through the shapes of objects. Studies have shown that observing natural shapes like ferns, flowers, mountain peaks, or waves can stimulate alpha wave activity (measured by electroencephalogram, EEG) in the brain. These brain waves are associated with a state of relaxation while maintaining alertness and focus, helping individuals feel peaceful and clear-headed.
Hasbach, the author of “Grounded: A Guide to Reconnecting with the Power of Nature and Yourself”, shares that when people immerse themselves in nature, they often shift to a different pace of life. This slowing down provides an opportunity for the senses to awaken, allowing them to indulge in every emotion from what they observe, hear, and feel, leading to a state of complete presence in each moment.
Amber Pearson, a health geography expert, pointed out that humans tend to link images and sounds from nature with vital life resources, a connection rooted in evolutionary processes. The unusual silence of birds is often a warning sign of potential danger, and human instincts enable them to perceive this.
Sounds from nature, such as birds chirping, wind blowing, and flowing water, are not just soothing melodies for the ears but also harmonies for the soul. A study conducted by Pearson explored how these sounds are closely related to stress reduction and alleviating sadness. Among them, the sound of flowing water was found to have the most positive influence on mood improvement, while birdsong plays a crucial role in reducing stress and feelings of melancholy.
Spending time in nature is remarkable not just for what is present but also for what is absent: noise and chaos. A study published in the journal Environmental Research analyzed the impact of exposure to green spaces on reducing anxiety and depression among individuals aged 14 to 24. The surprising finding was that the quiet and restorative qualities of green spaces enhance focus and limit negative thinking, thereby minimizing the risk of developing anxiety and depression disorders.
On another sensory level, studies have indicated that breathing in volatile organic compounds such as limonene and pinene in forest environments can reduce mental fatigue, stimulate relaxation, and enhance both cognitive performance and mood. Outdoor activities such as walking, running, cycling, or gardening, when combined with natural landscapes, can amplify health benefits. A study published in the journal Environmental Research in 2020 found that office workers who walked in green spaces for 20 minutes a day felt better than those who walked in urban environments during the same period.
Breathing in organic compounds in forest environments can reduce mental fatigue. (Illustrative image).
Nature-Based Therapeutic Approaches
Eileen Anderson, a medical anthropologist and psychologist, and a professor of medical ethics at Case Western Reserve University School of Medicine in Cleveland, emphasizes that while research suggests spending at least 2 hours/week in green environments and near water, even just a few minutes immersed in natural surroundings can elevate mood and cognitive function. Seizing those brief moments to indulge in nature whenever possible can profoundly impact mental state, physical health, and inner peace.
Resting in nature is an excellent way to recharge both energy and spirit. A walk in a nearby park or garden during a break can serve as a tonic for the soul. Allow yourself to be enveloped by the beauty of nature, listen to the rustling leaves, breathe in the scents of earth and flowers, and feel the vibrancy all around you. Berman affirms that when we find a peaceful space that doesn’t demand forced attention yet still awakens natural awareness, we can restore our mental strength. The more frequently we enjoy nature, the more vitality we gain.
When the door to the outside doesn’t open, a lush garden can sprout from within the home, providing similar benefits as Hasbach mentioned. Bringing nature into living spaces through vibrant potted plants, stunning landscape paintings, or serene photos of the ocean can foster a sense of peace and harmony. Additionally, combinations of gentle fragrances from flowers and essential oils like lavender, rose, lemon, or rosemary will enliven the space, creating a lively and nature-connected experience.
A walk in the park can be a tonic for the soul. (Illustrative image).
If your home is near a forest, park, flower garden, or beach, opening the windows to embrace the pleasant sounds of chirping birds or crashing waves is a wonderful choice. However, if your living space is not close to these areas, using applications that bring natural sounds like birdsong, rain, or ocean waves into your home is a solution recommended by experts. Anderson points out that the profound impact of outdoor spaces on the brain is undeniable. Even if nature has never been a familiar part of your life, starting to incorporate natural experiences into your daily life always opens up opportunities for significant health improvements.
