Do you enjoy rock climbing in Zion or Joshua Tree? Perhaps it’s windsurfing in Maui or surfing down in San Clemente. Maybe you prefer quiet strolls through Descanso Gardens or simply resting in the hammock in your own backyard. Whether you’d rather breathe the salty sea air and listen to the crash of waves, or immerse yourself in a forest of trees and the earthy scent of leaves, it is an undeniable truth that there is a place in nature for everyone. But spending time in nature is not just an opportunity to take beautiful pictures for Instagram, or to check an adventure off on your bucket list. Nature plays an essential role in our mental health.

Mental health is an important aspect of our lives that often gets overlooked, but it is just as important to take care of our mental health as our physical health, as the two are inextricably connected. One way to do this is by spending time in nature. Exposure to nature has been linked to a host of benefits, including improved attention, a decrease in stress and anxiety, better mood, reduced risk of psychiatric disorders, and even upticks in empathy and cooperation (Weir, 2020). Spending time in nature has also been found to reduce inflammation and increase immune function (Richard-Hamilton, 2021). In a study of 20,000 people, researchers found that participants who spent at least two hours in nature every week reported higher psychological wellbeing than those who did not (White et al., 2019).

Trauma specialist, author, and psychiatrist Frank Anderson says that trauma is the severing of our self-connection. As a therapist who works with trauma, I’m especially interested in the ways nature can be used as a powerful tool to help my clients heal and reconnect with themselves. Being connected with nature, engaging in outdoor activities or even just viewing pictures of natural settings helps people to heal and get back what’s been lost through experiencing trauma (Drescher, 2023). An interesting study on mental health among veterans and students found that awe-inspiring experiences in nature can dramatically reduce the symptoms of PTSD (Anderson et al., 2018).

I have personally experienced the healing powers of nature, and in my therapy practice in Pasadena, I am always recommending to my clients that they find ways to bring nature into their daily lives. Fortunately, there are so many ways to do it!

Here are some ideas to get you started:

1. Spend time outside every day, even if it’s just for a few minutes. I enjoy watering my plants and sipping my coffee on the front patio before everyone is awake and the day gets hectic.

2. Take a walk in nature. Do you live in a walkable neighborhood? Just go around the block and admire the plants in your area. If you can’t do this, find a local garden or even a plant nursery. This is one of my favorite activities when the weather is nice.

3. Bring nature indoors by adding plants to your home or office. My husband knows that each time I come home from Trader Joes there’s a good chance I will have a new houseplant, and I will definitely have a bouquet of fresh flowers. Adding plants to my living space helps me feel calm and connected to nature, even if the weather is too intense for me to be outdoors.

4. Open your windows to let fresh air in. This has become a routine every morning as soon as I wake up. The fresh morning air smells wonderful and it instantly puts me in a good mood.

5. Listen to nature sounds such as birds chirping or waves crashing. Are you an ornithophile (someone who loves birdsong or birds)? How about a thalassophile (someone who loves the ocean or the sound of waves)? Nature sounds such as birdsong or ocean waves can bring an immense sense of peace or joy to many people.

6. Practice mindfulness in nature by focusing on your senses and surroundings. When is the last time you stopped to smell the flowers, or take off your shoes and spread your toes in the grass? It’s astonishing how these little acts can have such a profund impact on our mood and wellbeing. I particularly like feeling different textures, such as that of moss, tree bark, and different leaves and petals.

7. Take up a hobby that involves nature such as gardening or birdwatching. I would never call myself a “greenthumb”, but gardening is one of my favorite activities. I also love to keep track of the dozens of varieties of birds that visit my yard. Each spring I look forward to seeing which birds will nest in my giant bougainvillea and how many eggs I will see in the nest.

Are you convinced yet? Nature has incredible healing powers! Today, I invite you to take a moment to connect with nature whether that means getting outdoors, or simply watering the potted plant in your office. Notice what positive emotions you feel and what sensations are present in your body as you do this. Then make it a habit to do more of it!

You know what else is great for your mental health? Therapy! I’m offering a free 15 minute consultation to all California residents. Let’s see if we’re a good fit.

Anderson, C. L., Monroy, M., & Keltner, D. (2018, December). Awe in nature heals: Evidence from military veterans, at-risk youth, and college students. American Psychological Association.

Drescher, A. (2023, February 11). How nature can help us to heal from trauma. Psychreg. https://www.psychreg.org/how-nature-can-help-heal-from-trauma/

Richard-Hamilton, F. (2021, November 4). The Healing Power of Nature. Psychology Today. https://www.psychologytoday.com/us/blog/the-roots-health/202111/the-healing-power-nature

Weir, K. (2020, April 1). Nurtured by nature. Monitor on Psychology. https://www.apa.org/monitor/2020/04/nurtured-nature

White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., Bone, A., Depledge, M. H., & Fleming, L. E. (2019, June 13). Spending at least 120 minutes a week in nature is associated with good health and Wellbeing. Nature News. https://www.nature.com/articles/s41598-019-44097-3