Healing with Nature
Make it stand out
Connecting with nature is a healthy and accessible way to ground ourselves, lower our anxiety and energize our body. Here are a few things you should know about your relationship with your own back yard
Have you recently asked yourself what your relationship with nature is like? How often do you get out and smell the roses, so to speak? Connecting with your natural environment is a great way to practice self-care and tend to your mental health.
Mental Health Benefits
Connecting with nature has several research-backed benefits, including - but not limited to - reducing stress, repetitive/ruminative thinking, feelings of isolation, and symptoms of mood disorders like anxiety and depression (Kazdin, 2023). Furthermore, it can improve your overall mood, level of happiness, and subjective well-being (Kazdin, 2023). Spending time outside has also been shown to increase our sense of vitality, which in turn can heighten levels of resiliency (Ryan et al., 2010). When we feel physically and mentally energized, we are better equipped to cope with life’s stressors.
Cognitive Benefits
So, what is it about nature that makes us feel more grounded, connected and peaceful? One theory, known as the biophilia hypothesis, suggests that humans have an intrinsic fascination with nature (APA, 2020; Barbiero & Berto, 2021). In other words, we are drawn to the witnessing of life. That said, researchers argue that there is more to our innate intrigue than some kind of awe-inspiring enchantment.
Attention restoration theory claims that our connection with the natural world has significant cognitive benefits (APA, 2020; Barbiero & Berto, 2021). Simply put, nature commands our full attention, which gives our minds a rest from thinking about the demands of daily life. Surely you can remember a time when you got lost in the clouds or the swaying of trees in the wind. If you felt a little more relaxed afterward, this is why. It’s as if you were practicing mindfulness without even knowing it.
Physical Benefits
Still not convinced? Know that Connecting with nature can lower blood pressure and stress hormone levels, reduce nervous system arousal, and enhance immune system functioning (Robbins, 2020). It is important to note, however, that these positive physical benefits only arise when people feel safe in whatever natural environment they find themselves in. Nevertheless, it is important to get outside. Trust me, your body will thank you later!
How to connect with nature
Walk the walk: There are so many ways to connect with nature. Whether you enjoy gardening, cycling, or even foraging, try to make it part of your weekly routine. As long as it is sustainable and accessible, your body and mood will benefit from it. You may have heard your general physician or your therapist tell you to go for a walk, and wondered how something as simple as that would make a difference. It might sound too good to be true, but don’t knock it until you try it: research shows that spending anywhere between 15-90 minutes in nature can improve aspects of your mental health (Barbiero & Berto, 2021; Tugade, 2023). Next time you have a break in your busy work day, try to resist the urge to pull out your phone. Instead, head outside for a quick stroll.
Stay grounded: If you want to take things to the next level, try to be mindful of your surroundings using the 5-4-3-2-1 grounding technique. This mindfulness exercise is a great way to enhance your experience with nature using your five senses. Watch the various wildlife creatures and how they navigate your shared space. Notice how the wind hits your skin and changes with each breeze. Listen for birds and other sounds of life off in the distance. Smell the fresh mulch and blooming flowers nearby. And taste the fresh air as you take in a deep breath.
Look at the lake: For those of you living in urban spaces, this might be a little more challenging considering the lack of green spaces readily available. However, you’ve got something the suburbanites don’t – Lake Michigan. Blue spaces, particularly large bodies of water like oceans or the Great Lakes, can also relieve symptoms of anxiety and other mood disorders (Pearson et al., 2019).
Park life: Finally, depending on where you live or work, you might have a nearby park that would certainly be worth visiting. Also, be sure to check out Wellness in the Woods, a free event series put on by the Forrest Preserves of Cook County where you can experience the healing and restorative effects of nature.
Environmental Justice
Before coming to a close, it’s important to acknowledge how race, ethnicity, and socioeconomic status impact one’s access to nature. A study conducted in 2013 (Wen et al.) found that Black and Brown individuals living below the poverty line in Urban settings were both further away from and less likely to utilize public green spaces than their White counterparts. Environmental racism is a serious issue that is often overlooked and not discussed enough. Please consider donating to and/or volunteering with one of the following organizations aimed at achieving environmental justice in the city of Chicago.
Neighbors for Environmental Justice
Little Village Environmental Justice Organization
References
American Psychological Association. (2020, April 1). Nurtured by nature. Monitor on Psychology, 51(3). https://www.apa.org/monitor/2020/04/nurtured-nature
Barbiero, G., & Berto, R. (2021). Biophilia as evolutionary adaptation: An onto- and phylogenetic framework for biophilic design. Frontiers in Psychology, 12. https://doi-org.turing.library.northwestern.edu/10.3389/fpsyg.2021.700709
Kazdin, A. E. (2023). Interventions in everyday life to improve mental health and reduce symptoms of psychiatric disorders. American Psychologist. https://doi-org.turing.library.northwestern.edu/10.1037/amp0001158
Pearson, A. L., Shortridge, A., Delamater, P. L., Horton, T. H., Dahlin, K., Rzotkiewicz, A., & Marchiori, M. J. (2019). Effects of freshwater blue spaces may be beneficial for mental health: A first, ecological study in the North American Great Lakes region. PLoS ONE, 14(8). https://doi-org.turing.library.northwestern.edu/10.1371/journal.pone.0221977
Robbins, J. (2020, January 9). Ecopsychology: how immersion in nature benefits your health. Yale Environment 360. https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health
Ryan, R. M., Weinstein, N., Bernstein, J., Brown, K. W., Mistretta, L., & Gagné, M. (2010). Vitalizing effects of being outdoors and in nature. Journal of Environmental Psychology, 30(2), 159–168. https://doi-org.turing.library.northwestern.edu/10.1016/j.jenvp.2009.10.009
Tugade, M. M. (2023, April 24). On the joy and wonder of connecting with nature. Psychology Today. https://www.psychologytoday.com/us/blog/everyday-resilience/202304/on-the-joy-and-wonder-of-connecting-with-nature
Wen, M., Zhang, X., Harris, C. D., Holt, J. B., & Croft, J. B. (2013). Spatial disparities in the distribution of parks and green spaces in the USA. Annals of Behavioral Medicine, 45(Suppl 1), S18–S27. https://doi-org.turing.library.northwestern.edu/10.1007/s12160-012-9426-x
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