Nature’s Healing Touch: The Mental Health Benefits of Spending Time Outdoors

Spending time outdoors isn’t just a pleasant pastime—it’s a powerful, evidence-based way to support mental health and emotional well-being. Whether you’re walking through a local park, sitting by a lake, or simply enjoying the breeze on your porch, nature offers therapeutic benefits that are accessible, affordable, and deeply restorative.

The Science Behind Nature’s Healing Power

Research consistently shows that time in nature can reduce stress, improve mood, and enhance cognitive function. Even short periods—just 20 to 90 minutes—can significantly lower cortisol levels and ease symptoms of anxiety and depression

One key explanation is Attention Restoration Theory (ART), which suggests that natural environments help restore our ability to focus by gently engaging our attention without overwhelming it. This mental reset can be especially helpful for those experiencing burnout, chronic stress, or attention fatigue.

Green and Blue Spaces: Both Offer Benefits

Both green spaces (like forests and parks) and blue spaces (such as oceans, rivers, and lakes) have been shown to promote emotional well-being. For instance, the rhythmic sound of ocean waves and the scent of sea air can encourage mindfulness and reduce stress. Similarly, walking in a wooded area can lower blood pressure and improve mood.

Even urban dwellers can benefit—studies show that spending time in city parks or community gardens can reduce feelings of loneliness and improve overall life satisfaction.

Physical Health and Emotional Resilience

Nature-based activities often involve movement, which contributes to better physical health and, in turn, supports emotional resilience. Exposure to sunlight helps regulate sleep cycles and boosts vitamin D levels, which are linked to mood regulation. Additionally, natural environments encourage physical activity, which can improve cardiovascular health and reduce symptoms of depression.

Nature as a Complement to Therapy

For those in therapy, incorporating nature into the healing process can be especially powerful. Practices like “forest bathing” (shinrin-yoku) involve immersing oneself in a natural setting to promote relaxation and mindfulness. Therapists may also encourage clients to engage in nature-based activities as part of their treatment plan.

At J Lewis Therapy, we recognize the value of integrating nature into therapeutic practices. Our therapists can work with you to explore how outdoor experiences might complement your therapy journey.

Getting Started: Simple Ways to Connect with Nature

You don’t need to hike a mountain to feel the benefits. Here are some accessible ways to bring more nature into your life:

• Take a walk in a local park during your lunch break.
• Sit outside with your morning coffee and listen to the birds.
• Tend to a garden or care for houseplants.
• Visit a nearby lake or river for a calming view.
• Practice mindfulness by focusing on the sights, sounds, and smells around you.

Even brief, intentional moments in nature can make a difference.

Ready to Reconnect with Nature and Yourself?

If you’re feeling overwhelmed, disconnected, or stuck, spending time outdoors might be a helpful step toward healing. At J Lewis Therapy, we’re here to support you in exploring holistic approaches to mental health. Our therapists can help you integrate nature-based practices into your therapy journey.

Call us at 347-718-2681 or reach out online to schedule an appointment and take the first step toward a more grounded, peaceful you.

FAQs About Nature and Mental Health

How much time in nature is needed to see benefits?
Research suggests that spending at least 120 minutes per week in nature—whether in one session or spread out—can significantly improve well-being.

Can urban environments provide the same benefits?
Yes. Even in urban settings, spending time in parks, community gardens, or tree-lined streets can offer mental health benefits.

What if I don’t have access to green spaces?
Engaging with nature can be as simple as caring for indoor plants, listening to nature sounds, or viewing natural scenes through windows or images. These activities can also promote relaxation and well-being.

Is nature therapy a replacement for traditional therapy?
Nature therapy is a complementary approach. It can enhance traditional therapy but is not a substitute for professional mental health treatment when needed.

Jill Lewis

Jill Lewis MA, LCSW, CGP, and current fellow of the American Group Psychotherapy Association. Jill brings all parts of herself to her practice. She’s authentic, genuine, attentive, attuned, and works to be perceptive in every interaction with her clients. She challenges and gently encourages her clients who are struggling but also willing to put the work in for a brighter future.