Written by: Abbey Riendeau, LMHC
Before you read this post, I challenge you to first do something… go to your phone settings and look at what your average screen time is each day. Does your average surprise you?
I know this statistic surprised me – According to Nielsen’s total audience screen report from 2020, consumers now spend over 50% of their day connected to media, reaching up to 12 hours and 20 minutes a day. How does your average compare? (Remember, that’s just your phone. You may have other sources of media too!) And to add to it, Americans spend an average of 90 percent of their time indoors, according to the Environment Protection Agency (2021). This ongoing shift towards urban living and integration of technology has resulted in less time being spent outdoors, despite the growing evidence of the benefits of nature. How much time do you spend outside each day?
There are many positive impacts of spending time in green spaces, or green, natural, outside environments. Some of these benefits include: improved attention, lowered stress levels, improved mood, decreased risk of psychiatric disorders, and increased empathy. Cognitive benefits have also been associated with spending time in green spaces, including improvements in working memory, cognitive flexibility, and attentional control. Several studies have also demonstrated that people are often nicer to other people and the planet, as well as more cooperative and prosocial, after spending time in nature.
Other studies have shown the restorative powers of nature. In one study, students were assigned to complete a very mundane but easy task. The students who briefly observed a green space midway through the tasks made significantly fewer mistakes than the students who briefly observed an urban, concrete rooftop. This demonstrated that observing a green space can restore or boost cognitive abilities almost immediately.
Additionally, there are also emotional and existential benefits, such as: increased happiness, sense of well-being, positive affect, improved social interactions, sense of meaning and purpose in life, and reduced mental distress.
Not only does nature impact how we feel as adults, it also has a significant impact on children’s development. One study examined information from more than 900,000 individuals from birth to age 10. Results indicated that children whose homes were in neighborhoods with more green spaces had a reduced risk of many mental disorders, including “depression, mood disorders, schizophrenia, eating disorders, and substance use disorder.” Children who grew up in homes located in more urban areas with less green space were at a 55% higher risk of developing a mental illness compared to the green space group.
There is strong evidence that nature positively impacts our mental health, but why do we get mental health benefits from nature? A few ideas have been proposed, including the biophilia hypothesis, stress reduction hypothesis, and attention restoration theory. Biophilia hypothesis asserts that we have an innate drive to connect with nature because our ancestors evolved in the natural environment. The stress reduction hypothesis argues that physiological responses that lower stress levels are triggered by being in nature. The attention restoration theory states that our cognitive abilities are replenished by nature, improving our contraction and attention abilities. More research still needs to be done on the exact mechanisms of change created by nature. Maybe it is a combination of all these factors, but at the end of the day we know that nature positively affects our wellbeing.
As we established earlier, so much of our lives revolve around technology, and consequently causes us to typically spend most time indoors. So if we want to prioritize getting outside to experience the benefits, how much time should we spend outside and in nature? One study found that individuals who spent at least two hours in nature the previous week experienced significantly greater health and well-being. These results remained the same across various age groups and regardless of how the dose of nature was achieved (short durations versus a single two hour session). This is hopeful for those of us who struggle to prioritize time outdoors because just spending 20 minutes each day outside can generate these benefits– and we can definitely find 20 minutes to squeeze some self-care! Consider using this outdoor time to engage in another positive activity, such as reading a book or going for a walk. Additionally, being mindful and tuned into the present moment while outside can boost the benefits!
Recently nature has been integrated into therapy services and even into therapy sessions. “Ecotherapy” or therapy that incorporates nature as part of the process and/or interventions, has become more popular in recent years. New research and programs are being developed and tested, including one program that encompasses a six-week outdoor therapy curriculum utilizing fly-fishing and mindfulness. Some therapists and providers have begun using ‘walking therapy,’ in which they take clients outside to walk during the session. While ecotherapy is promising, more research is needed. Additionally, other challenges, including confidentiality in public, need to be considered further. Some providers currently incorporate nature into their therapy practice by encouraging patients to get outside and connect to nature as an intervention to practice on their own.
Take advantage of nature spaces, whether man-made or natural, whenever possible; any time spent outside and in nature is better than none! And if you are unable to spend time in a green space, listening to the sounds of nature or watching videos of green spaces can also provide significant benefits.
Our therapists at Forensic Insight Group are here to support you and answer any questions you may have. Contact us today to schedule a free fifteen-minute consultation regarding individual therapy or to inquire about other services we provide.
Citation:
American Psychological Association. (2020, April 1). Nurtured by nature. Monitor on Psychology, 51(3). https://www.apa.org/monitor/2020/04/nurtured-nature
Indoor Air Quality Exposure and Characterization Research | US EPA. (2023, January 9). US EPA. https://www.epa.gov/air-research/indoor-air-quality-exposure-and-characterization-research#:~:text=Americans%20spend%20approximately%2090%20percent,can%20exceed%20those%20found%20outdoors.
Nielsen. (2022, July 21). The Nielsen Total Audience Report: April 2020 | Nielsen. https://www.nielsen.com/insights/2020/the-nielsen-total-audience-report-april-2020/
Weir, K. (2020, April 1). Bringing nature into treatment. Monitor on Psychology, 51(3). https://www.apa.org/monitor/2020/04/nature-sidebar