Three Ways Nature Therapy Helps Your Mental Health

Many of us call on nature to feel better — whether that’s gazing out the window, taking a walk around the block, or venturing out on a multi-day backpacking trip. You may find solace in the soothing sound of a nearby creek, perspective in a view of the stars, or groundedness in a stand of trees.

The connection we feel with the natural world is the basis of Wilderness or Nature Therapy. Nature Therapy can look like a lot of different things: walking and talking outside during therapy, simply observing the wisdom of the natural world, developing nature-based ceremonies, and more. The Somatic Nature Therapy Institute defines Nature Therapy as the conscious incorporation of the natural world into the therapeutic process.

But what actually happens to us when we’re outside or thinking about the seasons? 

Here’s what science says about the mind-body benefits of connecting with the natural world.

Nature Therapy Can Reduce Stress

There is no doubt that for most people, exposure to any form of nature – a recording of the rain, pondering on a plant, or sitting on the sand — creates a sense of calm.

According to the American Heart Association, nature helps defuse stress because it generally operates at a slower pace than our busy lives. It helps to regulate and calm our nervous systems because it is not overstimulating, like work, commuting, or keeping up with social media might be. 

Research shows that the stress-relieving impacts of nature are easy to access, but that you may benefit more by being immersed in truly wild environments. In a 2008 study published in Behavioral Sciences, 100 people spent time in three different environments: a natural area, a city park, and a more urban environment. Researchers measured the study subjects’ levels of the stress hormone cortisol and a substance called α-amylase (a protein often released in response to stressful and threatening events). They found that exposure to the natural area had the biggest impact on reducing stress, but that the other settings still helped – just not as much.

“Over and over I see an immediate shift in clients when moving from indoor therapy to outdoor therapy.  Generally speaking, their breath deepens, their shoulders relax, and for many, sharing about feelings and what is important to them flows more freely.” -Katie Asmus MA, LPC, BMP, Nature-based Therapist and Teacher.

Time in Nature Can Ease Anxiety 

Have you ever stepped outside and felt a sudden shift in your thoughts? Research also shows that nature can combat anxious thinking. This is likely because we open our senses in nature – noticing what we see, hear, smell, feel, and even taste. Nature helps us become more present, moving us away from worrying about the past or future. 

In a 2015 study published in the Proceedings of the National Academy of Science study participants reported less rumination and brain activity associated with anxiety after a 90-minute walk in a natural environment.

Nature Therapy Can Dampen Symptoms of Depression

A hallmark symptom of depression is rumination, and study after study shows that the present-moment awareness nature inspires can reduce ruminating and negative thoughts. In short, nature helps you get out of your head.

Nearly any form of nature appreciation can help. In a 2022 study published in the International Journal of Environmental Research and Public Health, researchers saw positive changes in mood after rural walks, time spent at the coast, forest bathing and gardening.

Plus, moving your body outside can also boost dopamine (a feel-good brain chemical) and improve sleep — which can also help ease symptoms of depression.

“Doing therapy in nature provides relationship with a dynamic environment that inevitably calls people’s attention into the present moment and into connection with their 5 senses. This supports state shifts out of rumination, anxiety and depression into states that are more present, calm, and engaged.”

-Katie Asmus MA, LPC, BMP, Nature-based Therapist and Teacher

Ready to incorporate nature connection into your therapy practice?

We offer several in-person nature-based therapy trainings near Boulder, CO.  Our Nature Therapy trainings focus on sensory awareness, nature-based parts-work, and trauma & nervous system regulation. The goals of these trainings are to understand key concepts of Nature Therapy, deepen your personal relationship with nature, learn to collaborate with the natural world in the healing process, and to understand how to work outdoors in an ethical and safe manner.

Click here to learn about our upcoming Nature Therapy and Ecotherapy trainings.

Get expert tips on keeping clients safe outside

You can also ⁠download our free guide — Considerations for Outdoor Therapy: A logistics and ethics checklist — to access guidelines for goal setting, safety, and ethical considerations as you work with clients in Nature Therapy settings.

Author: Tasha Eichenseher