How does nature impact mental health? 

The environment around us plays a powerful role in shaping our mental health. Nature experiences can support well–being in two major ways: 

• Boosting psychological wellbeing 
• Reducing risk factors for certain mental health conditions 

Let’s explore how different environmental factors impact our minds:

Green space

Spending time in natural settings is associated with improved sleep and reduction in stress. There is emerging evidence that green spaces may lower the risk of anxiety, Attention deficit hyperactivity disorder (ADHD) and depression. 

Blue spaces

Blue spaces (i.e., bodies of water) are also associated with mental health benefits. Coastal environments, lakes and rivers have been linked to improved wellbeing. 

In a Scottish study conducted by the University of Stirling, proximity to water is associated with lower levels of psychological distress and mental health conditions.  

Air Quality  

Air is another critical factor in the relationship between the environment and mental health. Studies have shown that exposure to air pollution is associated with an increased risk of mental health issues. Studies have shown that long-term exposure to polluted air has been linked to higher rates of depression, schizophrenia and other conditions.  

Urbanisation  

By 2050, more than two-thirds of the world will live in cities. The relationship between mental health and urban environments is a complex one, however the most established negative effects are increased risk of schizophrenia and higher rates of depression and anxiety symptoms.  

Climate change anxiety

A new area of research has emerged because of global health threats of climate change. While still lacking a proper theoretical development, climate change anxiety or eco-anxiety is referring to the impacts of slow, gradual climate change and its effects on mental health. The awareness of environmental degradation, extreme weather events and the uncertain future of our planet can contribute to feelings of fear, helplessness and even anger. A study shows that a 1°C temperature rise was associated with about a 2% increase in suicide cases. 

Taking small, meaningful actions within your control, like reducing waste or joining community efforts, can help ease anxiety and restore a sense of hope and agency. Monitoring your media intake can also help with anxiety.  

What can I do to improve my mental health through nature?

So, you know the factors that can affect your mental health, but what can you do to take advantage of the environment on your mental health?  

Here are some things you can do:  

Outdoor Activities 

Engaging in outdoor activities is a fantastic way to not only boost your physical health but also significantly improve your mental wellbeing. Activities like hiking, biking or even a simple stroll in a natural setting can provide a refreshing change from the hustle and bustle of daily life. 

When you immerse yourself in nature, you benefit from increased oxygen levels and exposure to natural light, both allow you to boost your mood. Additionally, movement and exercise has a lot of benefits on its own. 

Nature walks 

Taking regular nature walks is a simple way to connect with the environment and promote mental clarity. Whether you live near a forest or a small city park, the act of walking amid nature can be meditative. 

Nature walks also provide an opportunity for mindful reflection. Take this time to be fully present, leaving behind worries and distractions. As you incorporate nature walks into your routine, you’ll likely find that they become a time for self-reflection and relaxation. 

Mindful Observation 

Practice mindfulness by immersing yourself in the details of nature. Sit quietly and observe the leaves, the different shadows and the movement of water. Mindful observation in nature can serve as a form of meditation, helping to calm the mind and reduce stress. 

This practice encourages a shift in focus from the demands of daily life to the beauty and simplicity of the natural world. Over time, you may find that the skills of mindfulness cultivated in nature extend to other aspects of your life, contributing to a more balanced state of mind. 

Gardening 

Starting a small garden, whether it’s in your backyard or with potted plants on a balcony, provides a hands-on connection with nature. The act of planting, nurturing and watching plants grow can be immensely rewarding and therapeutic. 

Gardening is known to reduce cortisol levels, the hormone associated with stress. It also offers a sense of accomplishment as you witness the fruits of your labour. Even if you have limited space, cultivating a few indoor plants can bring the benefits of gardening into your daily life. 

Sunlight exposure 

Spending time in natural sunlight is crucial for promoting the production of serotonin, the ‘feel-good’ hormone. Aim to incorporate sunlight exposure into your daily routine, even if it’s just for a short period. 

Consider taking a morning walk to soak in the early sunlight or find a peaceful spot to read or meditate outdoors. This exposure not only positively impacts your mental health but also contributes to better sleep quality, reducing symptoms of Seasonal Affective Disorder (SAD) and creating a positive cycle for overall wellbeing. 

Our Advice and Support Service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm and 1.30pm), where advisers can signpost you to local support that most fits your needs, including our Change Mental Health services. We offer initial advice on money worries and help to deal with emergencies.

Contact 0808 8010 515, email us at advice@changemh.org or fill out the enquiry form on the Advice and Support Service page.