How connecting with nature can support your mental health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn about the calming benefits of connecting with nature for your mental health. Plus, how to connect with nature using your five senses, even in urban settings.
In our modern, technology-driven lives, it's easy to forget the healing power of the natural world. But taking the time to step outside, breathe in the fresh air, and witness the beauty of nature can do wonders for our mental health.
Connecting with nature is about finding harmony between our inner selves and the external environment. Whether it's the peace of a quiet forest, the wide open space of a beach, or the vibrancy of a city park, rediscovering the simple joys of a natural setting can bring mental and emotional rejuvenation.
The benefits of connecting with nature for mental health
When we spend so much of our lives inside, glued to a computer screen, it’s easy to forget that nature can have a huge impact on our mental wellbeing. This connection offers significant benefits to our mental health. Here are some ways being outside can improve your mental health and wellbeing.
1. Reduced stress and anxiety
Studies show that spending time in natural settings can lower cortisol levels, a hormone associated with stress. The tranquility of a green space, flowing water, or a vast landscape can shift our focus away from stressors and help calm our minds.
2. Better mood
Exposure to natural light, especially sunlight, can help alleviate feelings of depression and boost overall emotional wellbeing.
3. Improved cognitive function
Activities in natural settings, like walking in a park, have been linked to better concentration and cognitive function.
4. Better physical health
Engaging with nature often involves physical activity, whether it's a gentle walk, a hike, or outdoor sports. Regular physical activity can help reduce the risk of chronic diseases and improve overall mental health.
5. Increased creativity and inspiration
The diversity and beauty of natural landscapes can stimulate our imagination and inspire new ideas.
6. Greater appreciation for the environment
Regular exposure to nature cultivates a deeper appreciation and respect for the environment. This connection can lead to a more sustainable lifestyle and a commitment to protecting natural spaces.
7. Improved social connections
Walking with a friend, joining a hiking group, or participating in community gardening can promote better mental health and wellbeing.
8. A sense of belonging and peace
In nature, we often feel a sense of belonging to something greater than ourselves, helping us find perspective in our lives.
How to connect with nature using your 5 senses
Engaging with natural settings through our senses can deepen our connection to the world around us and enhance our mental wellbeing. Adding these experiences into our daily lives can help us gain greater mental health benefits and deepen their impact on our wellbeing.
Smell: Natural scents can be soothing and grounding, and our sense of smell is deeply connected to our emotions and memories. For instance, the smell of pine has been associated with decreased stress and to perhaps promote a sense of relaxation.
Touch: Physical contact with nature can be therapeutic. Feel the texture of different leaves, the smoothness of stones, or the warmth of the sun on your skin. Walking barefoot on grass and grounding yourself, also known as “earthing,” may help to reduce stress and may improve sleep.
Vision: Practices like nature gazing, which involves quietly observing natural scenes, can help reduce anxiety and improve focus. Take time to observe the colors in a garden, the movement of wildlife, or the patterns of clouds in the sky.
Hearing: Natural sounds have been associated with lower stress and improved mood. Even in urban areas, the rustling of leaves, the chirping of birds, or the flow of a stream can create a sense of tranquility.
Taste: Savor the flavors of fresh fruits and vegetables, perhaps from a local farmer’s market or your own garden. Herbal teas made from natural ingredients also offer a way to enjoy the taste of nature.
How to connect with nature in urban settings
There are many creative ways to engage with the natural world to benefit your mental health, even in the heart of a city.
Explore urban green spaces
Seek out green places like parks, community gardens, tree-lined avenues, and riverside walks in your city to relax and unwind in nature without leaving the urban environment. Even in heavily populated and bustling city areas, you can find elements of nature if you look for them.
Start a window or balcony garden
If you have a balcony or a sunny window, grow plants and herbs to bring nature into your home, and enjoy tending to living things. You can also brighten your living space with other house plants and flowers.
Visit local farmers' markets
Farmers' markets are great for experiencing nature's bounty and supporting local agriculture. Connect with nature through the fresh produce available that’s been grown by people in your own community. Plus, you’re supporting local businesses!
Practice nature mindfulness
Try mindfulness exercises that focus on natural elements in your surroundings, even in an urban setting. For example, notice the feel of the sun on your skin, the breeze, or the sound of birds.
Listening to nature soundscapes
If your access to natural spaces is limited, listen to recordings of natural sounds to transport you to forests, beaches, or mountains, to improve mental relaxation and stress relief.
Outdoor exercise routines
Enjoy exercise routines like yoga, tai chi, or jogging in natural settings to help uplift your mood and health.
How to incorporate mindful activities in natural settings
Bringing mindfulness into our interactions with the natural world can significantly enhance mental health benefits.
1. Forest bathing (Shinrin-Yoku)
Originating from Japan, forest bathing is the practice of immersing yourself in the forest atmosphere. This practice has been associated with lowered heart rate and blood pressure, reduced stress hormone production, and improved overall feelings of wellbeing.
2. Nature meditation
Find a quiet spot in a natural setting—perhaps under a tree or by a body of water—and meditate. Focus on the natural sounds around you, the sensation of the air on your skin, and the scents of the environment to help quiet the mind.
💙 Follow along with Jay Shetty’s We Are Nature meditation for an introduction to living in harmony with the world around you.
3. Outdoor mindfulness practices
This can include activities like walking slowly and deliberately in a natural setting, paying close attention to each step and the sensations of your surroundings. Sit quietly and observe the details around you, like the movement of leaves or the behavior of animals.
💙 Try the Grounded Like a Mountain mindfulness meditation and use the imagery of a mountainscape to create a sense of stability and connection to nature.
4. Disconnecting from technology
Take a break from electronic devices to help you be present in the moment and reduce the constant stream of distractions.
💙 Learn more about the importance of taking a break from screens with our Social Media & Screen Addiction masterclass.
5. Silent walks
Go for a walk in nature without talking. This silence allows you to listen more closely to the natural world and your inner thoughts. It can be a powerful way to connect more deeply with both.
💙 Discover the healing power of a Nature Walk with Eric López, PhD, in his Walk Away Stress series.
6. Mindful photography
Take a camera on your nature walks and focus on capturing images of details that you might usually overlook. This combines creativity with mindfulness and can help you see the natural world in new ways.
7. Gardening mindfully
Use gardening as a soothing and grounding form of mindfulness. Focus on the feel of the soil, the plants’ growth process, and the natural colors and textures.
8. Mindful eating outdoors
Have a meal outside, paying close attention to the taste of the food and the outdoor environment. This combines the benefits of mindful eating with the refreshing qualities of being in nature.
💙 Discover how Moving from Mindless to Mindful Eating can help you connect with nature and even reconnect with yourself.
Connecting with nature FAQs
How does connecting with nature improve mental health?
Connecting with nature can impact your mental health by offering a break from the stresses of daily life and stimulating the senses to calm and rejuvenate you. Being in nature can lead to physiological benefits like reduced blood pressure and lower cortisol levels, helping you manage stress and anxiety. Additionally, natural settings can enhance mood, promote a sense of belonging and wellbeing, and improve focus and creativity.
Can nature activities be done in urban environments?
Urban environments often have hidden gems of nature, such as parks, community gardens, and riverside paths. Even small green spaces can provide a place for you to connect with nature. Try gardening in small spaces, engaging in outdoor exercise, and participating in community environmental projects. Living in a city, you can still bring the benefits of nature into your life by practicing mindfulness and meditation exercises that focus on whatever natural elements are available, such as sunlight, breezes, or potted plants.
What are the benefits of incorporating nature sounds into meditation?
Incorporating nature sounds into meditation can enhance your meditative experience. Sounds like the rustling of leaves, the flow of water, or bird calls have been associated with relaxation and reduced stress. They can help create a peaceful ambiance, which can make it easier to focus during meditation and attain a deeper state of relaxation. Nature sounds can also evoke positive emotional responses, help ground you, and help you feel more connected to the world around you.
💙 If you live in an urban area or find it difficult to access natural spaces regularly, recorded nature sounds, like our Soundscapes, can bring a calming influence to your meditation practice.
Are there specific mindfulness practices for different natural settings?
Different natural settings can lend themselves to specific types of mindfulness practices. For example, a forest or wooded area is ideal for practices like Shinrin-yoku (forest bathing), where you focus on absorbing the atmosphere of the forest through all your senses. Beaches or waterfronts can be great for mindfulness practices that involve listening to the water, feeling the sand on your skin, or observing the vastness of the ocean.
Gardens, whether community or personal, can be perfect for mindful gardening, where you bring attention to the sensations of soil, the textures of plants, and the nurturing aspect of gardening. In urban parks, mindfulness practices can focus on the texture of grass underfoot or the sound of birds amidst the city noise. Each setting can offer opportunities to engage with nature mindfully, enhancing the experience and the benefits to mental health.
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