In a culture where technology’s advances command our daily attention, we can sometimes feel bogged down by the information overload and overstimulation of it all. Majority of school days are spent sitting down indoors at a desk, perhaps with a computer screen, and many jobs are this way too. At the end of the day, we may be so drained that we relax by scrolling through our phone until hours have slipped by. While for many of us this is simply the norm, have you ever noticed it drag down your mood? Maybe you feel less energy, lose interest in activities, or feel a little sad and not know why. This happens to all of us from time to time, so is there anything we can do about it?
Good news, there’s lots of options! Before we get into today’s topic, here’s a friendly reminder that, just like any other time you need support, you can always talk about it with someone. Find an adult in your life that you trust, whether it’s a family member, teacher, or counselor at school and share what’s going on. You can also come talk to one of our counselors at MCT! We help students just like you dealing with this sort of thing and much more.
Another resource we have is the great outdoors! It turns out that nature can help boost our mental and physical health. In a literature review published in 2021, research findings showed that exposure to nature can improve the brain’s ability to function, help you sleep better, reduce stress, decrease anxiety, improve mood, and even decrease depressive symptoms over time (Jiminez et al., 2021). Kind of impressive, right? This applies to people of all ages including children and adolescents.
Nature can have positive effects on mental health that last over time. In Denmark, a study suggests that children who grow up with access to nature are at approximately 55% less risk of developing mental disorders later in life than those who do not (Engemann et al., 2019). Children living in neighborhoods with less green space were subjected to higher rates of depression, schizophrenia, substance use disorders, eating disorders, and mood disorders. This is pretty significant! In places like the United Kingdom, this connection between nature and mental health has led to an increased number of parks in urban areas because people who relocated from less “green spaces” to more “green spaces” showed measurable improvements in their mental health (Alcock et al., 2014).
Appreciating all that nature has to offer involves multiple senses. We can benefit simply by looking around and admiring a natural environment; gazing upon a sunset, garden, or forest for example. Data suggests that listening to nature’s sounds can also be a ticket to a mental health boost! Scientists have measured the effects of sounds on cognitive functioning (Lee et al., 2015). When compared to the sounds of a busy city street or cafe, children performed better on cognitive tests when listening to nature tracks featuring cricket chirps and ocean waves.
How long outside is enough to feel a difference? There is no hard and fast rule declared by scientists yet, and results may vary depending on the individual person. A sample of about 20,000 study participants in the U.K. reported noticeable improvements in health and well-being after spending two recreational hours outdoors in the previous week (White et al., 2019). Interestingly, these 120 minutes did not have to be consecutive and proved equally effective when stretched out throughout the week. With this in mind, 2 hours a week or something close to it might be worth trying!
In addition to length of time, researchers emphasize the importance of feeling connected to the nature you’re interacting with, as long as we remember to show respect and care. What’s fascinating is that this looks different for everybody, so this might be an opportunity to explore what works for you. Some people feel connected when they see themselves as a small but integral part of the natural life surrounding them. Another way might involve gentle touch such as dipping your toes into a cool stream or warming your skin in the sun. Maybe you need to sit still and admire it for a few moments, or maybe you like to share it with a friend. Take a moment to consider; in what ways do you connect to nature?
The beauty of nature’s therapeutic qualities is that it only takes a tiny bit of effort and you can get creative with your approach. You do not have to be able to travel to a tropical island or remote national park to experience the benefits available to you. The closest tree, flower, patch of grass, or view of the sky is a great place to start. Take a walk around your block. Don’t have any time during the day? Try to catch the sunset for a few minutes or count some stars in the night sky. If the weather is not ideal, grab a raincoat or umbrella and take a little stroll in the rain. Not allowed to leave your house by yourself? How about sitting by an open window that faces the sun while you finish your homework? See if your parents would allow you to set up a bird feeder or leave out a dish of water for the squirrels. Listen to nature sounds while you wind down in the evening. Try to identify the tree that shades your house in the summer. The possibilities are endless so why not have fun with it?
Looking for ways to spend more time outside?
- Take your dog for a walk (They could use some fresh air too!)
- Go to a local orchard and pick something that’s in season
- Sit outside with some art supplies and paint or draw what you see
- Find a spot in nature (anywhere works!) or look out a window and see if you can make 5 observations (smells, sounds, sensations, etc.). Do this again on a different day and see if you can find 5 more.
- Write a poem or song about a tree, river, lake, rock or flower that stands out to you
- Take pictures of a nature scene
- Invite your family to eat a meal together outside
- Make your own movie that takes place outside
- Try a new outdoor sport or activity such as skateboarding, kayaking, roller blading, jogging or jump rope.
- Invite a family member or friend to try a local hiking trail you’ve never been to before
- Visit a local arboretum (a botanical garden about trees) such as Heaps Peak Arboretum in Lake Arrowhead
- Volunteer for an organization that involves outdoor activities (Check out www.VolunteerMatch.org)
- Learn which plants in your neighborhood are native to your region
- Offer to do an outdoor chore such as raking leaves or mowing the lawn
- Read or do your homework in a comfy spot outside
- Have a picnic in your backyard with blankets and fun snacks
- Plant a flower or small vegetable garden
- Make your own collection of nature sounds using a recording app on a phone
- Try to identify the next bird you see (or hear)
Disclaimer: Please remember to be safe and respectful when enjoying the great outdoors! Keep in mind this helpful saying, “Take only pictures, leave only footprints.” The longer we preserve our natural surroundings, the longer we get to enjoy them!
References
Alcock, I., White, M.P., Wheeler, B.W., Fleming, L.E., & Depledge, M.H. (2014). Longitudinal effects on mental health of moving to greener and less green urban areas. Environmental Science & Technology, 48, 1247–1255. https://doi.org/10.1021/es403688w
Engemann, K., Pedersen, C. B., Arge, L., Tsirogiannis, C., Mortensen, P. B., & Svenning, J. (2019). Residential green space in childhood is associated with lower risk of psychiatric disorders from adolescence into adulthood. Proceedings of the National Academy of Sciences of the United States of America, 116(11). https://doi.org/10.1073/pnas.1807504116
Jimenez, M. P., DeVille, N. V., Elliott, E. G., Schiff, J. E., Wilt, G. E., Hart, J. E., & James, P. (2021). Associations between nature exposure and health: A review of the evidence. International Journal of Environmental Research and Public Health, 18(9), 4790. https://doi.org/10.3390/ijerph18094790
White, M.P., Alcock, I., Grellier, J. et al. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 9, 7730. https://doi.org/10.1038/s41598-019-44097-3
Lee, K. E., Williams, K. J. H., Sargent, L.. D., Williams, N. S. G., & Johnson, K. A. (2015). 40-second green roof views sustain attention: The role of micro-breaks in attention restoration. Journal of Environmental Psychology, 42, 182-189. https://doi.org/10.1016/j.jenvp.2015.04.003