How Nature Can Improve Your Mental Health

Have you ever been so upset that you needed to take a walk to get some fresh air … and felt a lot better afterward? Or maybe you’ve felt bummed about winter, only to find that a stroll outdoors — even a chilly one! — totally revamped your mood?

There’s real science to back up those feelings, says clinical psychologist Susan Albers, PsyD. Here’s how time spent in nature affects your mental health.

Benefits of being outside

Research shows that natural environments can help lower stress, improve mood and support mental clarity — sometimes, in just a matter of minutes.

The opposite is true, too: Not spending time in nature can have negative effects on your mood and overall health. You may notice issues like trouble concentrating, poor sleep or increased worry.

“When you spend too much time in high-stress or nature-deprived environments, your nervous system doesn’t get a chance to shut off or unwind,” Dr. Albers explains. “The brain stays in alert mode, which can lead to feeling irritable, anxious, emotionally drained, and overwhelmed.”

Natural settings help your body relax, give your brain a break from constant stimulation and gently bring your attention to the present moment. Over time, these effects can add up, especially when spending time in nature becomes a regular part of your routine.

Lower stress levels

As soon as you get outside, your body often begins to calm down almost automatically. Research shows that spending time in green spaces lowers your levels of the body’s main stress hormone, cortisol.

“As cortisol levels go down, heart rate and blood pressure tend to decrease too, which helps the body relax,” Dr. Albers further explains. “Spending time in nature is so therapeutic that there’s a name for it in Japan: forest therapy.”

A calmer nervous system

Constant screens, notifications and packed schedules can put your nervous system in a constant state of alert. Spending time in nature is a simple way to interrupt that cycle and quiet your body’s fight-or-flight response.

“Just by stepping outside, you can help shift your nervous system out of stress mode,” Dr. Albers says. “When that system settles, people often feel less tense, less reactive and more emotionally balanced.”

Better mood

Natural environments help shift your brain out of worry mode and into a more positive emotional state. Spending time outside has been linked to better mood and a decrease in symptoms associated with anxiety and depression.

“Spending time in nature is a huge investment in your mental health,” Dr. Albers says. “And what’s so great about it is that it’s free, accessible and available almost anytime.”

More mindfulness

Just by setting foot outside, you may begin to notice light, movement, sounds and textures you might otherwise overlook. This gentle sensory awareness helps pull your attention away from worry and back into the present moment.

“So many of us are disconnected from our bodies due to constant scrolling,” Dr. Albers points out. “It numbs us out. But being in nature does exactly the opposite. It gives us a way to reconnect with our senses.”

Enhanced focus and mental clarity

Being in nature increases oxygen to your brain, which can help you focus and concentrate.

There’s also the concept of “attention restoration theory” — the idea that spending time in natural settings helps your brain rest and recover. This can ultimately work to restore your attention and ability to concentrate.

“Nature is one of the only places where you don’t have to perform,” Dr. Albers says. “When you’re outside, your brain isn’t being asked to respond to emails, alerts or decisions. It can simply be present.”

Better sleep

You might find that spending time outdoors during the day helps you sleep better at night. There are two main reasons for this:

• Being exposed to natural light helps regulate your body’s internal clock.
• Lower stress levels can make it easier to relax into sleep.

13 ways to connect with nature

You don’t have to take a long hike or visit a breathtaking destination to benefit from all the great outdoors has to offer. Here are a few ideas to try.

• Start the day with light. Morning light helps support mood, energy and healthy sleep. So, before checking your phone or starting work, step outside or stand near a window — just for a minute or two.
• Look at the sky. Once a day, take a moment to really look at the sky. Notice the clouds shifting, the light changing or the way the colors complement one another. “Looking up can help the mind slow down and feel less stuck,” Dr. Albers shares.
• Track a tree over time. Consistently observe a tree near your home, work or school. Pay attention to how the leaves change, how the light looks and how it shifts with the seasons.
• Try “earthing.” “Physical touch can help you feel grounded and connected to your body,” Dr. Albers says. Touch something from nature, like grass, a tree, a rock or water.
• Take a slow walk. Instead of tracking distance or steps, focus on slowing your pace while matchingyour breathing to your steps. This encourages you to relax and bring your attention to the present.
• Go on a “sound walk.” Tap into your senses by focusing on listening. Notice one sound from nature, one from people and one from machines or traffic. “This helps pull your mind out of autopilot,” Dr. Albers explains.
• Sit near a window. Research suggests that even just seeing nature may help reduce stress. From the indoors gazing out, let your eyes rest on something natural, like a tree, sunlight or a cloud in the sky.
• Step outside. “Just a brief moment outdoors can help your body calm down,” Dr. Albers says. Even three to five minutes will do the trick: Notice one thing you can see, one thing you can hear or one thing you can feel.
• Bring nature indoors. Add natural elements to your home or workspace, like plants, natural light or fresh air from an open window. These changes can help any room feel calmer and more restorative.
• Eat outside. Have a snack or meal outdoors or near an open window. “Eating with natural light may help you slow down and be more aware,” Dr. Albers encourages.
• Pause before or after driving. Before you get into or out of your car, give yourself a moment to notice the world around you. Take three slow breaths outdoors, which can also help your body reset between activities.
• Grow something. You don’t have to take on an entire garden. “Growing herbs, a small plant or a cutting in water can be calming and hopeful,” Dr. Albers says.
• End the day outdoors. To help your body wind down and prepare for rest, step outside in the evening. Notice the temperature, the quiet and the fading light.

These are just a few of the many ways to get in touch with nature and reap the benefits that spending time outdoors (or outdoors adjacent) can bring.

“These small, mindful moments can support your mental health,” Dr. Albers says, “especially if you consistently make time for them.”