Fresh Air, Clear Mind
by Kirsten Emery, MS, LMFT, CADC
The birds are chirping, the sun is shining, and flowers are blooming—spring is in full swing! With the weather finally getting warmer as summer gets nearer, it gives us an opportunity to get back outside and connect with nature. Most of us feel better after being outside, soaking up the sun and breathing that fresh air, but even more than that, there are significant tangible benefits that communing with the natural world provides our mental health.
NATURE’S BENEFITS
Research has repeatedly shown that exposure to nature through any form of outdoor activity ( even just looking out a window!) has significant benefits on our mental health. A 2021 review of studies related to nature’s impact on mental health found that exposure to nature and green spaces led to:
Decreased cortisol (that’s the stress hormone!) levels
Decreased frequency of anxiety symptoms, rumination, and negative affect
Increased feelings of relaxation
Improvement in attention and executive functioning
Increased activity in prefrontal cortex of the brain (the area responsible for emotion regulation)
Decreased blood pressure and increased immune system response
Better quality and longer duration of sleep
Because of the growing research supporting the benefits of nature, Parks Rx America, a nonprofit organization established in 2017, has been striving to educate health care professionals and the public about the importance of nature for our physical and mental health. They’re doing this through creating resources, synthesizing research to be digestible to all, and introducing nature prescriptions to help people commit to incorporating more nature-time into their lives!
Nature even increases our ability to interact with others. Studies have shown that spending time with others outside increases social connectedness more so than spending time with others while indoors. It has also been shown that exposure to nature is positively correlated with increased empathy, an integral ability we all have to cultivate for successful relationships. And certainly, all those earlier mentioned benefits on our mental and physical health can only bolster our relationships as well!
The amazing thing is that nature can have an almost immediate positive effect on your mental health. One study analyzing research regarding this, identified that even just 10 minutes of exposure to nature can have a positive effect on mental health! So even if you have just a few minutes to spare here or there, any time you spend in nature is bound to have a positive effect.
SPENDING MORE TIME OUTSIDE
So what are ways that you can start to increase your time outside when life feels too busy? Here are a few ways to start:
Take one meal outside - Whether it’s morning coffee and breakfast, lunch at work, or dinner with the family on the patio, pick one meal to eat outside and get some vitamin D to go along with it.
Go for a walk - This can be with someone else, a pet, or just by yourself, but even 10 minutes can make the world of a difference.
Open your windows - Instead of being blasted by the frigid A/C on your commute or while working from home, open your windows and take some deep breaths of the fresh air.
Visit a park, botanic garden, arboretum, zoo, or forest preserve - Make an event out of going outside by visiting a local venue dedicated to celebrating outside spaces.
Garden - Even a few minutes of weeding or watering plants is enough to feel connected to the Earth and what it offers to us.
Give yourself a nature prescription - Visit Park Rx America’s Nature Prescription page to write yourself a nature prescription!
Bring nature inside - Some days we just can’t make going outdoors work, so why not bring it inside by buying a new house plant? Sometimes all we need is to spend a little time viewing or touching something from the natural world to experience the benefits!
Start a “sit spot” practice - Find one spot near your home or work that you can spend an uninterrupted 10 or 15 minutes. Use this spot as a personal meditation place, a mindfulness break, or even to just notice how that single spot changes day-to-day and season-to-season.
The beauty of nature is that it truly is all around us, whether we’re experiencing it through a full immersive outing or small moments while watering our indoor house plants. Even just 10 minutes a day can help you to feel more connected to the natural world, others around you, and, most importantly, to yourself. Whatever you decide to do to get more connected to nature, you’ll only reap benefits!
Kirsten Emery is a Licensed Marriage and Family Counselor and Certified Addictions Counselor with Padera Therapy and Wellness. She is also the Co-Clinical Director at the practice. Kirsten specializes in treating addictions, eating disorders and body shame, mood disorders and family issues. Kirsten also has a special clinical interest in working with clients who practice consensual non-monogamy and are part of the Kink community. When Kirsten isn’t practicing clinically, you can find her perusing bookstores, reading fantasy and speculative fiction, and spending time with her husband and two pets.
