How Nature Supports Mental Health (Earth Day Reflection)

Earth Day can serve as a gentle reminder to reconnect with the natural world and reflect on how that connection supports our wellbeing.

Research shows that time outdoors can support psychological health, including reducing anxiety and rumination or overthinking. (1) Neuroimaging studies have begun to shed light on how natural environments influence the brain. In one study, individuals who walked for an hour in a natural setting showed reduced activity in the amygdala, a region involved in stress and threat processing, compared to those walking in urban environments. (2) These findings offer a neurobiological perspective on how natural environments may support emotional regulation. This aligns with the concept of biophilia, the innate tendency in humans to seek connection with nature and other species. (3) Practices such as shinrin-yoku, a Japanese practice often translated as forest bathing, build on this idea by encouraging immersion in nature through the senses. (4) Emerging clinical work has also explored how nature-based activities can be integrated into mental health care. In a recent review, nature-based interventions were discussed as adjunctive approaches for individuals with co-occurring post-traumatic stress disorder and substance use disorders, highlighting their potential to support recovery. (5)

In modern life, exposure to nature does not always occur naturally. Many of us move between screens, structured schedules, and built environments with limited access to natural spaces. Making time intentionally, even by stepping outside briefly or placing nature time on your calendar, can be a meaningful shift.

Nature provides a sensory-rich setting for practicing mindfulness. One way is by engaging your five senses during a hike. For example, you may gently direct your attention to the colors of leaves along the trail, the sound of your footsteps, the feeling of cold creek water on your skin, the woody, earthy scent of the trees, and the sensation of water in your mouth. Mindfulness can also take the form of childlike curiosity, or a beginner’s mind, by holding and observing a leaf or a rock as if you are a child or an alien visiting Earth and having this experience for the first time. Notice the shapes, colors, textures, movements, and subtle details that are often overlooked. Allowing yourself to fully experience and savor these moments can have a calming effect and deepen the benefits of being outside.

It is also important to consider those for whom even small steps can feel out of reach. Reaching out to a friend, inviting them for a short walk, or simply sharing time together in a natural environment can help make that first step feel more accessible. There are also therapeutic approaches that support this process, helping individuals move toward these small, meaningful actions in ways that feel more manageable. While exposure to nature can support mental wellbeing, it does not replace professional care and treatment when it is needed.

Let this be an invitation to moments of awareness and connection to nature.

Happy Earth Day!

Anaheed Shirazi, MD

References:

1. Bratman GN et al. (2015). The benefits of nature experience: Improved affect and cognition. Landscape Urban Plan, 138, 41–50.

2. Sudimac S et al. (2022). How nature nurtures: Amygdala activity decreases after a one-hour walk in nature. Mol Psychiatry, 27, 4446–4452.

3. Wilson EO. Biophilia. Harvard University Press, 1984.

4. Hansen MM et al. (2017). Shinrin-yoku (forest bathing) and nature therapy: A state-of-the-art review. Int J Environ Res Public Health, 14(8), 851.

5. Shirazi A et al. Recovery Horizons: Nature-Based Activities as Adjunctive Treatments for Co-Occurring Post-Traumatic Stress Disorder and Substance Use Disorders. Am J Lifestyle Med. 2024;19(4):626–638.