A growing body of research shows that spending time in nature can significantly improve a person’s mental health and that exposure to outdoor environments can reduce stress, anxiety, and depression while improving mood and overall well-being. This connection can be vital for those in addiction recovery, as the relaxing and therapeutic qualities of nature can serve as a welcome distraction, coping mechanism, and impetus for healing and maintaining lasting sobriety.
As part of our comprehensive treatment approach, Guardian Recovery provides enjoyable recreational experiences with nature that promote physical and mental wellness. We also seek to ensure that our clients understand the many benefits of being outside after treatment has been completed. In this article, we’ll delve deeper into the specific ways that exposure to the outdoors can benefit recovery, explore the science behind them, and offer suggestions for incorporating nature-related activities into your daily life.
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Psychological Benefits of Nature
So exactly how does nature help mental health? Numerous studies have suggested that among the many benefits of nature are lower stress levels and elevated mood. In a 2021 review, researchers assert that “Exposure to natural environments has been linked with decreases in anxiety and rumination, which are associated with negative mental health outcomes, such as depression and anxiety.”1
The authors cite findings from a UK study that revealed a wetland nature-based intervention (NBI) helped participants relax, reduce stress, and escape from their daily lives.2 NBIs are therapeutic strategies that aim to improve the health and wellness of individuals through nature engagement. In addition, another recent review and meta-analysis revealed that short-term exposure to natural environments can mitigate depressive mood states.3
Cognitive & Emotional Benefits of Nature
Research has also shown that exposure to natural versus urban environments has been linked to improved attention, executive function, and positive cognitive effects. A 2021 review notes several studies have found “statistically significant associations with positive cognitive outcomes, even after short periods of time spent in natural environments.”4
Furthermore, a 2019 study reported that children in schools with green spaces perform better academically, and those living near green areas displayed improved self-control. In addition, adults in public housing with more greenery exhibited better attentional functioning than those with less access to nature. Experiments also demonstrated that exposure to natural environments can improve working memory and cognitive flexibility. This has also been linked to attentional control; whereas, urban environments have been associated with attention deficits.5
Improved Emotional Resilience
Emotional resilience is the ability to overcome or bounce back from adversity and difficulties. It involves being able to regulate one’s emotions, cope with stress, and maintain a positive state of mind in the face of challenging circumstances. Regular interaction with nature is believed to promote emotional resilience through several mechanisms, including stress reduction and improved mood. This can also enhance one’s sense of connection to something larger than oneself by providing a meaning and purpose that can be especially beneficial in the face of challenges.
Physical Health Benefits of Being Outside
In addition to promoting improved mental health, being outside offers many physical health benefits.6 These include:
- Vitamin D synthesis, which is essential for bone health, immune function, and mood regulation
- Increased physical activity, as many people find activities such as hiking, cycling, and swimming more enjoyable and motivating than indoor workouts
- Improved cardiovascular health when engaging in exercise
- Improved respiratory health, as the benefits of fresh air include improved lung function and reduced risk of respiratory issues
- Better sleep quality, due to natural light exposure, which helps regulate circadian rhythms
- Reduced cortisol levels, a hormone closely linked to stress
Nature’s Role in Recovery & Healing
Ecotherapy is a therapeutic approach that uses nature-based activities to support individuals in improving their emotional health. It involves leveraging the benefits of being in nature by engaging in activities such as hiking or gardening or simply spending time in an outdoor environment. It draws from ecopsychology, which views human health as being interconnected with the health of the natural environment.7
Key aspects of ecotherapy include:
- Recognizing the interconnectedness of human health and the environment
- Helping individuals understand their place within ecosystems
- Incorporating mindfulness practices to foster a deeper connection and healing
- Using diverse methods, such as green exercise, nature views, horticulture, wilderness therapy, animal-assisted therapy, and others
Ecotherapy can even be as simple as participating in traditional talk therapy outdoors or incorporating nature into specific therapeutic techniques. The overarching goal of ecotherapy is to facilitate healing by harnessing the restorative power of both nature and human connection.
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Nature’s Impact on Addiction Recovery
Nature’s impact on addiction recovery extends beyond immediate mental health benefits to fostering long-term behavioral changes essential for maintaining sobriety. The serene and less stimulating environment of nature provides individuals with a space to reflect on their recovery journey, set personal goals, and develop healthier coping mechanisms.
Engaging in outdoor activities encourages mindfulness, self-awareness, and a sense of accomplishment, all of which are crucial for individuals trying to break free from the cycle of addiction. This sense of achievement and connection with nature can help rebuild self-esteem and reinforce the belief in one’s ability to overcome challenges, which is a critical aspect of recovery.
Moreover, nature-based activities can help establish new, healthy routines that replace previous habits linked to substance use. Creating a personal routine that includes regular outdoor activities can serve as a protective factor against relapse. Activities such as hiking, gardening, or simply spending time in a quiet park can become positive rituals that support a balanced lifestyle.
These practices not only provide physical benefits but also offer opportunities for social interactions in a non-threatening environment, which can be particularly beneficial for those in recovery who are rebuilding their social networks. By integrating these nature-centric routines, individuals can create a supportive and healing environment that enhances their recovery process and promotes long-term well-being.
Practical Ways To Incorporate Nature Into Daily Life
By integrating nature into your daily life, you can improve your mental health and foster a deeper connection with the natural environment.
Simple Outdoor Activities for Mental Health
There are a nearly endless number of outdoor-related experiences you can try that can reduce stress, boost mood, and improve your overall well-being. The following are some simple outdoor activities to consider to help you gain some of the many mental health benefits of nature:
- Mindful Walking — To capitalize on the potential benefits of walking outside, focus on your senses and notice the sights, sounds, smells, and textures around you.
- Mindful Gardening — Tend to a garden while focusing on the present moment and the sensations you experience, especially those related to the soil and plants.
- Forest Bathing — Spend quality time in a forest (such as experiencing the forest with a loved one) while immersing yourself in the natural environment around you.
- Hiking — Explore trails and use mindfulness practices while enjoying the physical and mental benefits of hiking.
- Swimming — Go for a swim (or just soak) in a lake, river, or pool to cool off, feel invigorated, or relax.
- Picnicking — Enjoy a meal outside in a comfortable or serene setting.
- Camping — Spend a night or two under the stars while disconnecting from technology.
- Birdwatching — Observe birds or other animals in their natural habitat and appreciate their beauty and essence.
- Yoga/Meditation — Engage in yoga or mindfulness meditation in a calm, quiet, secluded, natural environment.
Creating a Personal Nature Routine
The following are some practical ways to incorporate nature into your daily life for enhanced mental wellness:
- Start the day with a morning walk, either alone or with a partner.
- Schedule short breaks at work to step outside whenever possible.
- Eat meals outside on a balcony or patio or in a yard or park.
- Take frequent walks in a park, forest, or near a lake to practice mindfulness and focus on your senses.
- Explore outdoor activities, such as fishing, birdwatching, or kayaking.
- Regularly engage in gardening or yard work.
- Plan hiking or camping trips away from city life.
- Plan regular weekend outings to parks, forests, beaches, mountains, etc.
- Join a nature club or group to share outdoor experiences with others.
- Meet up with loved ones for a picnic, barbecue, or campfire.
- Participate in outdoor community events when possible, such as festivals and farmer’s markets.
By integrating some of these activities into your daily routine, you can experience the many benefits of spending time in nature, including reduced stress, improved mood, better mental and physical health, and enhanced overall wellness.
Nurtured by Nature
In summary, being outside and spending time in nature offers a wide range of benefits for mental health by lowering stress, reducing anxiety and depression, improving mood, enhancing cognitive function, and fostering emotional resilience. As such, you are encouraged to incorporate more outdoor time into your life—even short periods of exposure to the outdoors can have a significant impact on your mental well-being and ability to cope with adversity and stress.
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- Jimenez M.P., DeVille N.V., et. al. Associations between nature exposure and health: A review of the evidence. Int J Environ Res Public Health. 2021;18(9):4790. doi: 10.3390/ijerph18094790.
- Maund, P.R., Irvine, K.N., et al. Wetlands for Wellbeing: Piloting a Nature-Based Health Intervention for the Management of Anxiety and Depression. Int J Environ Res Public Health. 2019;16(22):4413. doi: 10.3390/ijerph16224413.
- Vanaken, G.J., Danckaerts, M. Impact of Green Space Exposure on Children’s and Adolescents’ Mental Health: A Systematic Review. Int J Environ Res Public Health. 2018;15(12):2668. doi: 10.3390/ijerph15122668.
- Jimenez M.P., DeVille N.V., et. al. Associations between nature exposure and health: A review of the evidence. Int J Environ Res Public Health. 2021;18(9):4790. doi: 10.3390/ijerph18094790.
- Shertz, K.E., Berman, M.G. Berman. Understanding nature and its cognitive benefits. Current Directions in Psychological Science. 2019;28(5). Doi: 10.1177/0963721419854100.
- UC Davis Health. (2023). 3 ways getting outside into nature helps improve your health.
- Summers, J.K. & Vivian, D.N. Ecotherapy — A forgotten ecosystem service: A Review. Frontiers in Psychology. 2018. doi: 10.3389/fpsyg.2018.01389
