In a world where many of us spend as much time engaging with screens as we do interacting with other people, feelings of stress, anxiety, and mental overload have become all too common. Yet, a powerful and accessible remedy lies just outside our door—nature. Stepping outside and immersing ourselves in the sensory richness of the natural world can have a profound impact on mental health.
Throughout history, people have instinctively turned to nature for solace and rejuvenation. From the Romantics, who found inspiration and perspective in the grandeur of the wild, to the back-to-the-land movements of the 20th century, this deep-rooted connection to the environment has continually drawn us outdoors. Now, science affirms what humanity has always known intuitively: nature offers real benefits for mental well-being, including reducing stress, lifting mood, enhancing focus, and fostering social connection.
Reducing stress is one of nature’s most potent and well-documented effects. A 2019 study published in Frontiers in Psychology found that spending just 20 minutes in a park significantly reduced stress levels compared to being in an urban environment. The sensory experience of being in nature seems to have a direct effect on our nervous system, promoting relaxation and reducing feelings of tension.
This stress reduction isn’t just about calming oneself and breathing fresh air; spending time outdoors also increases physical activity levels. Exercise is a well-known stress reliever, and taking it into the natural world amplifies the benefits. Considering the low level of commitment required to get outside for 20 minutes of the day, these “nature pills” are accessible to all.
In addition to calming us down, being out in nature can also significantly improve our mood. Studies have shown a positive correlation between time spent outdoors and increased feelings of happiness and well-being. Heather Eliasson, professor at Harvard’s T.H. Chan School of Public Health, stated in a 2024 interview that spending time in nature “results in mental restoration and increased positive emotions and decreased anxiety and rumination.” The immediate calming effect that lowers cortisol levels also has demonstrable long-term positive gains in well-being and happiness.
The reasons for these gains are manifold and difficult to parse, but sunlight likely plays a large role. Sun exposure triggers the production of serotonin, a neurotransmitter that regulates mood and sleep, and an increase in Vitamin D synthesis in the skin. Low vitamin D levels have been linked to depression, thus the increase could stave it off.
More qualitatively, exposure to nature can also foster a sense of awe and wonder, emotions that have been shown to promote feelings of positivity and connectedness. A 2018 study published in Emotion found that spending time in nature increased feelings of awe, which in turn led to greater life satisfaction, particularly in the study group of military veterans, at-risk youth, and college students, all of whom experience high levels of stress and instability. It turns out those Romantics were right to seek out the sublime!
Modern life, with its constant (over-)stimulation and endless stream of content, often leaves us feeling scattered and helpless to muster any focus. Studies have demonstrated boosts in attention span, memory, and creativity after time spent in green spaces. Some research suggests that our brains enter a state of “soft fascination” when we are in nature, and this state promotes clearer thinking and widens our bandwidth.
It is this soft fascination that is so often sacrificed in favor of satiating boredom with technology—that next TikTok video is unlikely to do anything but pile onto the already clogged attention highway of our content-addled brains. Stepping out into a flowering meadow or traipsing through a shady grove after rainfall can clear out some of the mental detritus and leave us feeling fresher. No wonder these landscapes appear as screensavers when we allow our screens to go dormant.
This improved focus can be particularly beneficial for students struggling with concentration or for anyone facing a challenging mental task – a short walk in the park before tackling a big project can provide just the mental reset you may need.
It is important to note that easy access to expansive natural spaces isn’t universal, especially for those who live in urban environments. Despite this lack of access, here are a few tips to incorporate nature into your daily life:
- Green-ify your home: Fill your house with plants! Apart from enhancing the vibes of your living space, indoor plants can reduce stress and improve mood, according to various studies.
- Let the light in: Upon waking up, open the curtains and let in the daylight. The benefits of natural light are plentiful, and it can positively influence our sleep patterns.
- Route your day around green spaces: Find the nearest local park and integrate a brief stop there during your daily/weekly errands.
The benefits of spending time outdoors are undeniable. From stress reduction and improved mood to enhanced focus and social connection, nature offers a potent remedy for the mental health challenges of the contemporary world. Perhaps Emerson said it best in Nature, published in 1836: “In the presence of nature, a wild delight runs through the man, in spite of real sorrows.” So, lace up your shoes, step outside, and allow yourself to be enveloped by the restorative power of nature. You might just be surprised at how much better you feel!
About TLC
The Lincoln Center for Family and Youth (TLC) is a social enterprise company serving the Greater Philadelphia Area. Among its five divisions, TLC offers School-based Staffing Solutions, Mobile Coaching and Counseling, and Heather’s Hope: A Center for Victims of Crime. These major programs are united under TLC’s mission to promote positive choices and cultivate meaningful connections through education, counseling, coaching, and consulting.