Prescribing Nature for Mental Health: A Holistic Approach to Wellness

Imagine going to the doctor or therapist and being prescribed time in nature as the treatment plan? Is this even possible? In recent years, there has been a growing body of research highlighting the therapeutic benefits of nature in improving mental health. Several of our previous blog posts have discussed these benefits. What is different in this article is the idea, and emerging practice of, prescribing nature. After reading an article in The Guardian and The Washington Trails Association we wanted to explore this idea. Yes, we are talking about health care providers actually prescribing time in nature as a treatment. Prescribing nature is a newer practice that encourages individuals to spend more time outdoors, immerse themselves in natural environments, and use nature as a tool for healing. This approach, sometimes referred to as green activities, holds promise for improving mental well-being.

Prescribing time in nature or green activities as a remedy for physical and mental health has gained traction among healthcare professionals. This innovative approach encourages individuals to engage in nature-based activities, which not only enhance well-being but also offer numerous environmental benefits. As the world increasingly faces environmental challenges, promoting green activities can have a double impact: improving individual health while simultaneously contributing to environmental conservation.

The Science Behind Green Activities and Nature’s Healing Power

Green activities, and nature-based interventions, refer to outdoor activities that allow individuals to interact with nature. These activities can range from gardening, walking in parks, or hiking in forests to more structured programs like forest therapy or eco-tourism. Many of these activities involve physical movement, which boosts fitness, but they also promote relaxation, mindfulness, and a sense of community.

Numerous studies have demonstrated that spending time in natural environments can significantly reduce stress, anxiety, and depression. One of the key factors behind nature’s impact on mental health is its ability to lower cortisol levels, the hormone associated with stress. Research shows that nature exposure helps activate the parasympathetic nervous system, also known as the “rest and digest” system, which counteracts the effects of stress and promotes relaxation.

Dr. Qing Li, a leading researcher in the field of forest medicine, has published several studies illustrating the benefits of forest bathing (Shinrin-yoku), a practice that involves immersing oneself in a forest environment. According to his research, forest bathing can improve mood, reduce anxiety, and boost immune function.

Other studies have shown that outdoor activities like hiking, gardening, or even simply walking in a park can improve cognitive function, enhance creativity, and reduce mental fatigue. Nature offers a restorative environment that helps individuals disconnect from the demands of daily life, allowing the mind to reset and refocus.

Key Benefits of Prescribing Green Activities

1. Physical Health Benefits: Engaging in green activities often involves physical exercise, which has known benefits for cardiovascular health, muscle strength, and overall fitness. For instance, walking or hiking in natural settings can improve endurance, help manage weight, and reduce the risk of chronic diseases like hypertension, type 2 diabetes, and heart disease.

Green activities can also have restorative effects on the body. Studies have shown that exposure to nature can lower levels of cortisol, the hormone associated with stress, thus aiding in reducing inflammation and promoting better immune function.

2. Mental Health and Well-Being: One of the most significant benefits of green activities is their positive impact on mental health. Nature has been shown to reduce symptoms of anxiety, depression, and stress. Spending time outdoors allows individuals to disconnect from the pressures of daily life, encouraging mindfulness and relaxation. According to research, people who engage in nature-based activities report feeling more relaxed, mentally rejuvenated, and less fatigued.

Ecotherapy, which involves guided interactions with nature, has been found particularly beneficial for people suffering from conditions such as anxiety and PTSD. These therapeutic sessions, often conducted in parks or forests, can enhance mood and cognitive function.

3. Environmental and Ecological Benefits: Prescribing green activities not only benefits the individual but also has positive implications for the environment. Activities like community gardening, tree planting, and clean-up efforts contribute to environmental sustainability. These actions help restore ecosystems, improve air quality, and mitigate the effects of climate change.

For example, tree planting not only reduces carbon dioxide levels in the atmosphere but also helps combat deforestation, which is a major contributor to biodiversity loss. By actively engaging in these activities, individuals become more environmentally conscious, fostering a stronger connection to nature and a greater sense of environmental responsibility.

4. Social Connection and Community Engagement: Green activities often involve group participation, whether through community gardening projects, nature walks, or environmental activism. These collective activities can promote social connections, strengthen communities, and encourage a sense of shared purpose. The benefits of social interaction in nature settings can lead to improved mood and feelings of belonging, which are crucial for mental health.

5. Enhanced Cognitive Function: Spending time in nature has been shown to improve cognitive function, particularly attention and memory. Nature walks or even just spending time in green spaces can restore attention and increase focus, which is especially beneficial for those dealing with mental fatigue or attention-related disorders.

Research indicates that natural environments provide restorative experiences that help the brain recover from the overstimulation associated with modern urban living.

Nature and Its Role in Combatting Common Mental Health Issues

Anxiety disorders are one of the most common mental health conditions worldwide. Nature provides an environment of tranquility and calm, reducing feelings of overwhelm and providing a sense of peace. Activities like forest walks, mindful breathing in green spaces, and nature meditation have been shown to lower anxiety levels.

Depression often makes people feel disconnected and isolated. Nature provides an antidote by offering a sense of belonging, groundedness, and connection to the earth. Sunlight exposure, in particular, boosts serotonin levels, which are crucial for mood regulation. Outdoor exercise, like running or cycling, also releases endorphins, the body’s natural mood enhancers.

Nature serves as a powerful antidote to the pressures of modern life. A growing body of research supports the idea that a simple walk in the park or time spent near bodies of water can drastically reduce stress levels and promote mental clarity. Studies have shown that even looking at pictures of nature or hearing natural sounds can have positive effects on stress reduction.

Exposure to nature has been linked to better cognitive function. Regular walks in nature have been shown to improve memory, focus, and attention span, which is especially important as we age. For individuals suffering from neurodegenerative diseases such as Alzheimer’s, time spent in nature may slow cognitive decline and improve quality of life.

Practical Ways to Integrate Nature/Green Activities Into Mental Health Treatment

While nature can be prescribed as part of an overall mental health treatment plan, there are numerous ways to integrate nature into one’s daily routine:

• Nature Walks: One of the simplest ways to experience nature’s mental health benefits is to go for a walk in a natural setting. Research suggests that spending even 20 minutes in nature can boost mood and reduce stress.
• Gardening: Tending to plants and gardening can be incredibly therapeutic. Studies show that gardening not only provides physical exercise but also helps to improve emotional well-being.
• Forest Bathing: A practice that originated in Japan, forest bathing involves being present in a forest environment, breathing deeply, and experiencing the sights, sounds, and smells of the natural world. Even if you don’t have access to a forest, spending time in parks or other green spaces can have similar benefits.
• Nature Meditation: Practicing mindfulness or meditation in a natural setting can deepen the sense of calm and relaxation. Guided nature meditations often combine deep breathing and visualization to enhance the connection with the environment.

Incorporating Nature Prescriptions in Therapy

As noted above, some therapists are now incorporating nature-based practices into their treatment methods. Nature prescriptions can also be prescribed by doctors or therapists as part of a broader treatment plan, encouraging patients to take walks in parks, visit natural spaces, or engage in outdoor activities.

A growing trend of nature-based therapy centers offers specialized programs that combine traditional therapy with time spent outdoors. These programs recognize that the environment plays a vital role in supporting mental health and seek to create an immersive experience for clients.

While nature is powerful, we also live in an age of digital connectivity, and technology can be harnessed to help individuals reconnect with nature. Several apps and websites are now available that guide users through nature-based wellness practices or encourage people to explore local outdoor spaces. These resources can serve as helpful tools for those who may not have easy access to nature or are unsure where to start.

How to Get Started

There are many easy ways to begin incorporating green activities into your lifestyle. Here are some resources that were used for this article and can provide more information for you to take the next step. 

• The National Park Service (NPS) – www.nps.gov: Find national parks and outdoor spaces near you to explore and enjoy nature.
• The Forest Therapy Hub – www.foresttherapyhub.com: Provides information and resources about forest bathing and other nature-based wellness practices.
• Outdoor Blueprint – www.outdoorblueprint.com: An app that offers nature walks and wellness challenges to help you reconnect with the outdoors.
• Mindful.org – www.mindful.org: Features articles, research, and meditation resources for connecting to nature and mindfulness practices.
• The Green Exercise Partnership – www.greenexercise.org This initiative explores how outdoor activities, especially in green spaces, contribute to physical and mental health.
• Park Rx America – www.parkrx.org This organization supports healthcare providers in prescribing outdoor activities and encourages public engagement with parks and green spaces.

Conclusion

The prescription for better mental health may be simpler than many realize: spend more time in nature. This type of actual prescription may become more mainstream in the very near future. Whether it’s walking through a forest, meditating by the ocean, or gardening in your backyard, nature offers an abundance of therapeutic benefits that can help alleviate the symptoms of stress, anxiety, and depression. The growing recognition of nature’s healing properties marks a shift in how we think about mental health treatment. As research continues to validate these benefits, we may see more healthcare providers, therapists, and wellness programs integrating nature into their mental health strategies and treatments.

Incorporating green activities into your routine can offer numerous benefits for both your health and the environment. Whether you are looking to improve your physical fitness, reduce stress, or connect with nature, green activities provide an accessible and enjoyable way to do so. As more healthcare providers embrace the concept of nature-based interventions and treatment, it is clear that incorporating nature into your mental health regimen doesn’t require a drastic change—sometimes all it takes is stepping outside and allowing the natural world to work its magic!