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!

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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.

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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.

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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.

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‘Brave’ doesn’t always feel like certain, or strong, or ready. In fact, it rarely does. That what makes it brave.♥️
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#parenting #mindfulparenting #parentingtips
We teach our kids to respect adults and other children, and they should – respect is an important part of growing up to be a pretty great human. There’s something else though that’s even more important – teaching them to respect themselves first. 

We can’t stop difficult people coming into their lives. They might be teachers, coaches, peers, and eventually, colleagues, or perhaps people connected to the people who love them. What we can do though is give our kids independence of mind and permission to recognise that person and their behaviour as unacceptable to them. We can teach our kids that being kind and respectful doesn’t necessarily mean accepting someone’s behaviour, beliefs or influence. 

The kindness and respect we teach our children to show to others should never be used against them by those broken others who might do harm. We have to recognise as adults that the words and attitudes directed to our children can be just as damaging as anything physical. 

If the behaviour is from an adult, it’s up to us to guard our child’s safe space in the world even harder. That might be by withdrawing support for the adult, using our own voice with the adult to elevate our child’s, asking our child what they need and how we can help, helping them find their voice, withdrawing them from the environment. 

Of course there will be times our children do or say things that aren’t okay, but this never makes it okay for any adult in your child’s life to treat them in a way that leads them to feeling ‘less than’.

Sometimes the difficult person will be a peer. There is no ‘one certain way’ to deal with this. Sometimes it will involve mediation, role playing responses, clarifying the other child’s behaviour, asking for support from other adults in the environment, or letting go of the friendship.

Learning that it’s okay to let go of relationships is such an important part of full living. Too often we hold on to people who don’t deserve us. Not everyone who comes into our lives is meant to stay and if we can help our children start to think about this when they’re young, they’ll be so much more empowered and deliberate in their relationships when they’re older.♥️
When we are angry, there will always be another emotion underneath it. It is this way for all of us. 

Anger itself is a valid emotion so it’s important not to dismiss it. Emotion is e-motion - energy in motion. It has to find a way out, which is why telling an angry child to calm down or to keep their bodies still will only make things worse for them. They might comply, but their bodies will still be in a state of distress. 

Often, beneath an angry child is an anxious one needing our help. It’s the ‘fight’ part of the fight or flight response. As with all emotions, anger has a job to do - to help us to safety through movement, or to recruit support, or to give us the physical resources to meet a need or to change something that needs changing. It doesn’t mean it does the job well, because an angry brain means the feeling brain has the baton, while the thinking brain sits out for a while. What it means is that there is a valid need there and this young person is doing their very best to meet it, given their available resources in the moment or their developmental stage. 

Children need the same thing we all need when we’re feeling fierce - to be seen,  heard, and supported; to find a way to get the energy out, either with words or movement. Not to be shut down or ‘fixed’. 

Our job isn’t to stop their anger, but to help them find ways to feel it and express it in ways that don’t do damage. This will take lots of experience, and lots of time - and that’s okay.♥️
The SCCR Online Conference 2021 is a wonderful initiative by @sccrcentre (Scottish Centre for Conflict Resolution) which will explore ’The Power of Reconnection’. I’ve been working with SCCR for many years. They do incredible work to build relationships between young people and the important adults around them, and I’m excited to be working with them again as part of this conference.

More than ever, relationships matter. They heal, provide a buffer against stress, and make the world feel a little softer and safer for our young people. Building meaningful connections can take time, and even the strongest relationships can feel the effects of disconnection from time to time. As part of this free webinar, I’ll be talking about the power of attachment relationships, and ways to build relationships with the children and teens in your life that protect, strengthen, and heal. 

The workshop will be on Monday 11 October at 7pm Brisbane, Australia time (10am Scotland time). The link to register is in my story.
There are many things that can send a nervous system into distress. These can include physiological (tired, hungry, unwell), sensory overload/ underload, real or perceived threat (anxiety), stressed resources (having to share, pay attention, learn new things, putting a lid on what they really think or want - the things that can send any of us to the end of ourselves).

Most of the time it’s developmental - the grown up brain is being built and still has a way to go. Like all beautiful, strong, important things, brains take time to build. The part of the brain that has a heavy hand in regulation launches into its big developmental window when kids are about 6 years old. It won’t be fully done developing until mid-late 20s. This is a great thing - it means we have a wide window of influence, and there is no hurry.

Like any building work, on the way to completion things will get messy sometimes - and that’s okay. It’s not a reflection of your young one and it’s not a reflection of your parenting. It’s a reflection of a brain in the midst of a build. It’s wondrous and fascinating and frustrating and maddening - it’s all the things.

The messy times are part of their development, not glitches in it. They are how it’s meant to be. They are important opportunities for us to influence their growth. It’s just how it happens. We have to be careful not to judge our children or ourselves because of these messy times, or let the judgement of others fill the space where love, curiosity, and gentle guidance should be. For sure, some days this will be easy, and some days it will feel harder - like splitting an atom with an axe kind of hard.

Their growth will always be best nurtured in the calm, loving space beside us. It won’t happen through punishment, ever. Consequences have a place if they make sense and are delivered in a way that doesn’t shame or separate them from us, either physically or emotionally. The best ‘consequence’ is the conversation with you in a space that is held by your warm loving strong presence, in a way that makes it safe for both of you to be curious, explore options, and understand what happened.♥️
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