The Mental Health Benefits of Spending Time Outside

Something I’ve learnt about myself over the last couple of years is is that I’m at my best when I spend time outside in nature. If I’m feeling overwhelmed or anxious then getting outside and being amongst greenery will almost always help me feel more centred and a lot calmer.

I'm always wary of sharing posts like this, I'm the first person to highlight that mental health is complex and often it is not simply a case of doing X, Y or Z to feel better. However, there is science behind why spending time outdoors and in nature can help us live well in the world.

Forest Bathing

Forest bathing - or shinrin-yoku - is the practice of ‘mindful time spent under the canopy of trees for health and wellbeing purposes’ (Gary Evans, The Forest Bathing Institute). The practice emerged in Japan in the 1980s as preventative medicine designed to help a predominantly urban population to re-connect with nature, regain balance in their lives and escape the stresses of the day to day. Taking the time to be present in nature has has the power to boost the immune system, lower blood pressure and help you sleep better, and the potential to counter illnesses including cancer, strokes, gastric ulcers, depression, anxiety and stress according to Dr Qing Li from Nippon Medical School in Tokyo.

Natural Aromatherapy

One reason why spending time in nature lowers stress and improves mood could be pytoncides - airborne chemicals with antibacterial properties emitted by plants as protection from rotting and insects. Described as ‘natural aromatherapy’ by Dr Li it has been suggested these chemicals chemicals contribute to the sense of wellbeing we feel when spending time in nature and actively contribute to a reduction in concentrations of cortisol as well as lower pulse rate and blood pressure. What’s more, some studies have shown that pytoncides may actually increase the activity of the immune system and appear to raise levels of white blood cells, which are our bodies natural killers that help us fight illness.

All You Need is 20 minutes

You don’t need to spend a lot of time outside to feel its benefits - in fact it’s been suggested that spending just 20 minutes in a green space is enough to improve your wellbeing.. You don’t even need to do any exercise, while physical activity is great for your mental wellbeing (read more about why here) studies have shown you don’t have to exercise to feel the benefits of being in nature. According to researcher Hon Yuen just being in green space is enough to spark a change and help improve your sense of wellbeing. Something as simple as enjoying your morning coffee in the garden or taking a stroll on your lunch break, or even eating your lunch on a park bench can be enough to boost your sense of wellbeing for the rest of the day.

Be In The Moment

To get the most out of your time in nature Dr Li suggests putting your devices away and letting your body guide you. Be in the moment, walk aimlessly and slowly, take in your surroundings and enjoy the peace that comes with not needing to be anywhere, this is about savouring the moment.

Have you tried forest bathing? Do you find spending time in nature helps your sense of wellbeing? Let me know in the comments!

None of the information shared in this post should be seen as a substitute for medical advice I'd really encourage anyone who is struggling in anyway with their mental health to seek professional help.