Summer Self-Care Series:
The Benefits of Spending Time in Nature
by Taylor Ureta, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts
“In every walk with nature one receives far more than he seeks.”
~John Muir
When deciding which college to attend, it wasn’t the Cal Poly campus or the “Learn by Doing” mantra that sold me, but rather the beautiful city of San Luis Obispo, CA. SLO is full of amazing restaurants, kindhearted people, and of course, it’s beautiful scenery. From the mountains to the ocean, San Luis Obispo offers the perfect setting for outdoor adventures, encouraging us to spend more time in nature.
Why Is Spending Time in Nature Important?
Spending time in nature can promote a restorative environment, allowing our brains to rest and recover from our complex, technologically-driven world (Meredith, 2020). When in nature, the sights, sounds, and smells engage our senses in a soothing way, creating an environment that encourages relaxation and mindfulness. Our minds can wander freely in this setting, providing a much-needed break from the constant stream of information and tasks that fill our daily lives. Additionally, natural environments have been shown to increase the feeling of freedom, promote self-regulation, and positively impact the immune system (Joschko, 2023).
Being in nature can also offer opportunities for physical activities and social interactions, two important factors that can promote our well-being. Exercising in nature can be more enjoyable and motivating than your average gym experience, and encourages individuals to stay active in a fun, fulfilling way. By going on hikes or biking around your neighborhood, you can promote physical fitness and reconnect with nature. Additionally, engaging in activities in nature can provide the perfect setting for social interactions, whether it’s through outdoor sporting activities or having a picnic at your local park. Back home, my best friend and I love going paddleboarding on the American River. For us, this is the perfect way to spend time together in a natural environment.
How Is Spending Time in Nature Beneficial for My Mental Health?
Just as choosing mood-boosting foods and prioritizing sleep can enhance well-being, spending time in nature may also benefit your mental and physical health. For instance, our lives often demand prolonged periods of directed attention, which can cause mental fatigue and increased irritability. Fortunately, the Attention-Restoration Theory (ART) found that “mental fatigue and concentration can be improved by time spent in, or looking at nature” (Kaplan, 1989, 1995; Ohly, 2016). This restorative effect is particularly beneficial for individuals experiencing high levels of stress and anxiety, as natural surroundings have been shown to reduce stress and lower cortisol levels.
For individuals with mental health concerns, nature-based therapies can be a beneficial tool to aid in the treatment process. Nature-based therapies are often conducted outdoors, where the outdoor setup is influential for the therapeutic outcome (Joschko, 2023). From nature walks and gardening to connecting with horses, nature-based therapies have been shown to improve an individual’s sense of purpose and motivation and increase their overall well-being.
Here Are Some Fun Ways to Spend Time in Nature During the Summer:
- Go on a hike! Hiking around San Luis Obispo is one of my favorite summertime activities to get my body moving and spend time in nature. Hiking, walking, or even biking, can allow you to discover new trails and reconnect with our beautiful scenery here in SLO!
- Take a swim! Whether in the ocean, river, or pool, engaging in water activities can be a relaxing way to spend your day. Over the past two years, spending time at the beach has helped me unwind and decompress from the stress in my life. The sound of the waves and breeze blowing in allows for a calming effect on our bodies and can help to reduce stress.
- Start a garden! Gardening has been shown to reconnect individuals with nature and give them a sense of purpose (Joschko, 2023). Starting a garden or simply growing one plant in your backyard may enhance your connection with nature, while also emphasizing change and growth–two essential elements of personal development.
- Pitch a tent! Camping can be a great way to disconnect from daily routines and technology, offering you a chance to mentally reset. From gathering firewood to making smores, camping is an immersive experience that may help reduce stress and improve your mood.
- Throw a frisbee! Playing frisbee in a park, on the beach, or in any open space can be a fun way to get some exercise and enjoy the outdoors. Grab a friend and practice your throwing skills! You can always switch out a frisbee for a football, a soccer ball, or even a ball launcher for your dog.
As little as 10-20 minutes spent engaging in nature every day may be beneficial for your mental and physical health. Try to find a fun and relaxing way to engage with nature and start incorporating it into your daily self-care routine!
Have more questions about self-care or feel ready to start therapy in California today? Schedule a session with one of our therapists! You can schedule online here!
We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.
References
Joschko, L., Pálsdóttir, A. M., Grahn, P., & Hinse, M. (2023). Nature-Based Therapy in Individuals with Mental Health Disorders, with a Focus on Mental Well-Being and Connectedness to Nature–A Pilot Study. International journal of environmental research and public health, 20(3), 2167. https://doi.org/10.3390/ijerph20032167
Meredith, G. R., Rakow, D. A., Eldermire, E. R. B., Madsen, C. G., Shelley, S. P., & Sachs, N. A. (2020). Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review. Frontiers in Psychology, 10, 2942. https://doi.org/10.3389/fpsyg.2019.02942
Ohly, H., White, M. P., Wheeler, B. W., Bethel, A., Ukoumunne, O. C., Nikolaou, V., & Garside,R. (2016). Attention Restoration Theory: A systematic review of the attention restoration potential of exposure to natural environments. Journal of Toxicology and Environmental Health, Part B, 19(7), 305–343. https://doi.org/10.1080/10937404.2016.1196155