How nature is key to our mental health + 10 top tips
“Thousands of tired, nerve-shaken, over-civilized people are beginning to find out that going to the mountains is going home; that wildness is a necessity”
- John Muir, Our National Parks
Trees are tools for healthier, happier minds.
Nature played a vital role in the first lockdown, where the daily walk in the park kept the insanity at bay. But nature’s role in promoting good mental health goes beyond a feeling of calm. A growing body of research called ‘Ecopsychology’ suggests nature reduces stress, promotes well-being and physical health. Best of all, it’s free.
The loss of nature, particularly trees, in everyday life has been dubbed ‘Nature Deficit Disorder’ (NDD) by writer Richard Louv. NDD is not a recognised medical condition, but it’s gaining traction as a symptom of people’s modern, desk-bound lives. Louv believes that society’s increasing inside life leads to a disconnect from nature that renders people more vulnerable to mental health problems. Louv’s assumptions would seem correct, with mental health in the UK at an all-time low. Since the coronavirus pandemic, the rate of adults experiencing depression has more than doubled to 1 in 5 in early 2021. It can seem that constant stress and bouts of depression are par for the course to uphold a busy working life. But the pressures on our minds can be relieved by stepping away from the screens and into greener pastures.
Researchers in Ecopsychology have been investigating just how much green space is needed to combat Nature Deficit Disorder. One study by the University of Exeter recommends that people spend just two hours a week in nature to reap the rewards of better health and psychological well-being.
Here are ten benefits of taking a few walks in your local nature reserve or woodland:
Reduced blood pressure and stress levels
Reduced stress hormone levels
Reduced nervous system arousal
Reduced anxiety
Increased self-esteem
Increased activity levels
Enhanced immune system function
Improved mood and creativity
Faster healing of traumas
Form new connections and peer support
Moreover, attention deficit disorder and aggression levels lessen in natural environments. A 2019 study observing the moods of patients in a psychiatric unit found nature reduced feelings of isolation, promoted calm and positively lifted mood levels. Gardening fostered a sense of community amongst patients and introspection, as patients used gardening to gain an insight into their illness.
Bringing nature back in
The list of benefits nature offers are extensive and vital in preventing a wide range of health issues. As such, nature is increasingly recognised as a non-negotiable for modern living. From urban planning to eco-retreats and off-grid living (read more here), researchers and government officials are proposing widespread changes to bring nature into people’s everyday lives. In London, the recent planting of over 280,000 trees in 2020 is estimated to provide at least £133 million pounds of benefits to Londoners every year, by providing cleaner air and health benefits. The jewels of nature are often reserved for the leafy suburbs, sheltering the more privileged sectors of society, which is why this tree planting scheme is targeted at neighbourhoods with less than 20 percent tree cover.
This trend of ‘greening up’ can also be seen in the workspace. Gone are the days of the sad peace lily sitting in an office cubicle. Today’s trendiest workspaces feature vertical living walls and rooftop forests. A workspace company, Second Home, has recently launched a new co-working space in Hollywood, which incorporates “LA’s densest urban forest”, with a 50,000 square foot garden filled with 6,500 trees and plants. The purifying quality of plants improves worker’s health, productivity and concentration levels. Many biophilic design studies show that plants enhance cognitive performance, increase creativity, reduce stress levels, and most importantly, provide an increased sense of well-being and happiness.
Practical Tips to bring nature into your life
As bougie botanical offices are not yet on the cards for the average worker, here are some practical tips to bring nature into your life today:
Maintain a birdbath, garden or build a bat house. If a garden is inaccessible, plant salad leaves or herbs in a window box or a plant pot indoors.
Revive old nature-immersing traditions, such as flower pressing, food foraging, leaf collecting or keeping a terrarium or aquarium.
Plant helpful seeds, such as berry bushes for garden birds or flowers to help bumblebees
Allot a section of the week for ‘green time’, whether it’s walking, running, hiking or swimming – be explorative and seek new terrain.
Collect stones and paint them as paperweights.
Invest in house plants to bring nature inside.
Pick fruit in local orchards.
Eat meals outdoors, have a picnic in a local park or in the garden.
Geocache – a global treasure hunt that involves looking for items in hidden outdoor locations, using an app on mobile phones.
Camp at the weekend or enjoy open green spaces.
Whether you seek the sea, the park or a woodland; please ensure the place feels safe.
Mindful time in nature
A key part of reaping the benefits of nature is to ensure interactions are immersive and not merely visual. It’s thought by the pioneers of ecopsychology that paying attention in busy cities, at work, and other stressful environments requires a great deal of exertive attention. In natural environments, people pay more attention but in a less effortful way, which leads to a far more relaxed body and mind. For a more mindful walk, the Japanese practice of shinrin yoku, known more commonly as Forest Bathing provides inspiration as it boasts all the physiological and psychological benefits listed above. The practice draws heavily on the intuitive knowledge that people are intrinsically part of nature and need to deeply feel that connection.
The Nature Connectedness Research Group at Derby University have been working to uncover the scientific basis of this practice. Through a meta study of existing research into Forest Bathing, they found a ‘3 circles’ model. The circles relate to the pursuit of joy, calm, and threat avoidance, each state stimulating different hormones. Human’s responses to trees are emotional. Nature balances the 3 circles, leading to greater happiness and mental wellbeing, which positively impacts physical health too. Plus, Japanese researchers found that aerosols inhaled from forest bathing are responsible for elevated levels of Natural Killer cells in the immune system, which fight tumours and infections.
And now that we stand amidst a climate emergency, spending mindful time in nature is becoming more relevant than ever before. Through embracing more time in nature, we find an invaluable antidote to many of our fears and anxieties.
“Climb the mountains and get their good tidings. Nature's peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop away from you like the leaves of Autumn.”
- John Muir, The Mountains of California
By Emma Tegg - Blog Writer and Conservation Communicator