Stronger by Nature – 30 Minutes of Nature Will Strengthen Mental Health – Research

The Weekly Dose of Nature That Will Strengthen Mental Health

It is always a welcome thing when science confirms that the beautiful things will strengthen us, nurture us and protect us. Well here’s one for you – recent research has found that being in nature for thirty minutes a week will strengthen and protect mental health, and increase feelings of belonging.

Mental health feeds into everything we do. It powers our happiness, relationships, career, confidence – everything. It is more than an absence of mental illness, and is about realising our own capacity to thrive and cope with the day to day stresses of life. It also involves the ability to be productive and contribute something to the community that wouldn’t be there without us.  

It’s not always easy to achieve strong mental health – our genetics and our environment don’t always play nicely – but there are things we can do to nurture it along. Spending time in nature is one of these ways, and research is finding that the effects of this are powerful.

Why Our Stone-Age Brains Need a Dose of Nature.

The importance of getting a weekly dose of nature for the good of our mental health probably isn’t surprising. Despite our modern, urban lives, we still have stone-age brains that have been beautifully built to thrive in stone-age conditions. When our stone-age brains are forced into a modern lifestyle, they can still flourish, provided that we fuel them with the things that they have been craving for thousands of years.

To be at their best, our brains need the things that would have been abundant and within easy, everyday reach of our stone-age ancestors. This includes plenty of sleep, physical activity, sunlight, social connectedness, a diet rich in omega-3 and nature – lots of time in nature without the complexities of urban life stretching mental resources.

It’s no secret that nature is something kind of wonderful for our minds, bodies and spirits, but what is becoming clear, is that there is a minimum dose of nature that we need to keep our mental health at its best. A study led by the University of Queensland (UQ) and the ARC Centre of Excellence for Environmental Decisions (CEED), has found that 30 minutes of nature each week will make a difference.

‘We’ve known for a long time that visiting parks is good for our health but we … have specific evidence that we need regular visits of at least half an hour to ensure we get these benefits.’ – Associate Professor Richard Fuller, UQ CEED researcher.  

Okay then – show me the proof.

The research, published in the journal Scientific Reports, looked at the relationship between individual experiences of nature and various measures, including measures of mental health, blood pressure, and social cohesion. 

The study involved 1538 people aged 18-70. It found that people who spend 30 minutes or more each week were less likely to struggle with stress, anxiety, depression and heart disease. The people who visited green spaces more often also had greater social cohesion.

‘If everyone visited their local parks for half an hour each week there would be seven per cent cent fewer cases of depression and nine percent fewer cases of high blood pressure.’ Dr Danielle Shanahan, researcher, UQ CEED.

Given that mental health is fundamental to the way we think, feel and relate, both individually and collectively, any reduction in mental illness will have important implications for all of us.

Previous research: ‘Yep. Told you.’

The research builds on previous work that has found similar health effects of spending time outdoors.

Previous research has shown that 30 minutes of outdoor gardening reduces cortisol (the stress hormone) and restores a positive mood after a stressful task. Interestingly, when the same stressful task was followed by 30 minutes of indoor reading, mood continued to deteriorate during the time spent reading.

Hiking outdoors has been found to reduce negative thinking and rumination. Rumination is the obsessive, repetitive cycle of negative thinking that leads to a number of mental health issues including depression, anxiety, binge eating and post-traumatic stress disorder. People who walked for 90 minutes through a grassland reported lower levels of rumination and also showed reduced activity in the subgenual prefrontal cortex, a part of the brain that is associated with mental illness. Those who spent that 90 minutes walking through an urban environment did not show these health benefits.

So the outdoors and mental health are pretty fabulous together – but how does it work?

 The researchers suggest a number of ways that green spaces might influence mental health.            

  • When compared to urban spaces, a green space might provide a view that has is less taxing on mental resources.
  •  A green space is less likely to initiate a stress response, because of the limited need for concentration or focus.
  • Spending time in nature is likely to initiate the body’s own automatic psychological and physiological responses that reduce stress. This will increase positive mood and help the body and mind to recover from mental fatigue.
  • Being outdoors may increase opportunities for contact with the community, which will lead to increased feelings of social cohesion and the mental well-being that flows from that.

And finally …

In a world where so many of us live in cities, with our focus and attention being drawn away from nature and towards the more synthetic, mechanical parts of the world, nature offers a way to break the city sickness that can flow from our urban lives.

Thirty minutes of nature each week is enough to work a little bit of magic for all of us by lowering our mental fatigue, improving our mental well-being, reducing symptoms of stress, anxiety and depression, increasing our connectedness with each other, and soothing our tired minds, bodies and spirits. 

6 Comments

Rosanne

Nature is definitely the key that unlocks the door to mental and physical health!

Reply
Andrea

I didn’t know about nature healing for mental stress,but I love walking in the small forest for hour….Whenever I went to my granny’s house in village ,most of the time I spent in gart or forst…….listen nature calling ,breezing,chirping……..its cherish me.

Reply
Normanmike

I feed the garden birds and others. I have three feeding stations and the pleasure I get out of watching the dozen or so different breeds makes me a much calmer. I have a small fish pond in the back garden and watching the fish swimming and feeding has the same effect

Reply
Sharon Hutchinson

That part about being outside in nature vs. urban environments makes a ton of sense. The only nature where we now live near is a tiny stretch of river where I seek refuge (and I’m usually the only one there). In fact, this whole subject in general is among the most important facts that people need to learn.

I believe this is why my mental as well as physical conditions deteriorated rapidly when we moved here a few years ago. Always a nature lover, I had lived mostly in rural areas until now. The people here seem to despise and be afraid of nature. Even my psych told me I must move as he sees my mental conditions keep going down a slippery slope.

Thank you so much for the information covering how very important the connection between humans and nature should be. I am going to share it with some of these “neighbors” who just don’t get it.

Reply
Delia

This is so true! I’d venture to say only 30 min a week is little, and actually more like 30 min per day would be more helpful.

And yes, spending this time mindfully in nature by being present 100% is key. I see too many people (I’ve been guilty too :)) checking their gadgets all the time instead of immersing themselves to really reap the benefits of being outdoors.

Reply

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The point of any ‘discipline’ is to teach, not to punish. (‘Disciple’ means student, follower, learner.)

Children don’t learn through punishment. They comply through punishment, but the mechanism is control and fear. 

The problem with this, is that the goal becomes avoiding us when things go wrong, rather than seeking us out. We can’t influence them if we’ve taught them to keep their messes hidden from us. 

We can’t guide our kiddos if they aren’t open to us, and they won’t be open to us if they are scared of what we will do. 

We all have an instinctive need to stay relationally safe. This means feeling free from rejection, shame, humiliation. The problem with traditional discipline is that it rejects and judges the child, rather than the behaviour. 

Hold them close, reject their behaviour. 

This makes it more likely that they will turn toward us instead of away from us. It opens the way for us to guide, lead, teach. It makes it safe for them to turn and face what’s happened so they can learn what they might do differently in the future.

Rather than, ‘How do I scare them out of bad behaviour?’ try, ‘How do I help them to do better next time?’ 

Is the way you respond to their messy decisions or behaviour more likely to drive them away from you in critical times or towards you? Let it be towards you.

This doesn’t mean giving a free pass on big behaviour. It means rather than leading through fear and shame, we lead through connection, conversation and education. 

The ‘consequence’ for big behaviour shouldn’t be punishment to make them feel bad, but the repairing of any damage so they can feel the good in who they are. It’s the conversation with you where they turn and face their behaviour. This will always be easier when they feel you loving them, and embracing who they are, even when you reject what they do.♥️
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Kununurra I’m so excited to be with you tonight. I’ll be giving you super practical ways to strengthen your kiddos and teens against all sorts and all levels of anxiety - big anxiety, little anxiety, anxiety about school, separation, trying new things - all of it. You’ll walk away with things you can do tonight - and I can’t wait! Afterwards we’ll have time for a chat where we can dive into your questions (my favourite part). This is a free event organised by the Parenting Connection WA (I love this organisation so much!). The link for tickets is in my story♥️
Hello Broome! Can’t wait to see you tonight. Tickets still available. The link is in my story. 

Thank you Parenting Connection WA for bringing me here and for the incredible work you do to support and strengthen families.♥️
What a weekend! Thank you Sydney for your open hearts, minds and arms this weekend at @resilientkidsconference. Your energy and warmth were everything.♥️
I LOVE being able to work with early childhood centres and schools. The most meaningful, enduring moments of growth and healing happen on those everyday moments kids have with their everyday adults - parents, carers, teachers. It takes a village doesn’t it.♥️

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