Recent research highlighted by University of Utah Health suggests that spending time outdoors can provide substantial benefits to mental health. While many individuals spend much of their day indoors due to work or school schedules, even ten minutes outside can improve mood and cognitive function.
Benefits of screen time reduction
A study found that individuals who spend six hours or more daily in front of screens face a greater risk of developing symptoms of depression. In contrast, nature exposure is linked to several physical and mental health benefits, such as lowered blood pressure, decreased anxiety, and reduced levels of the stress hormone cortisol. Additionally, time in green spaces can increase production of serotonin and dopamine, leading to improved mood, better focus, and enhanced creativity.
Neurological impacts of green spaces
Debora Moreira, MD, a psychiatry resident at University of Utah Health, stated that a 2022 study showed walking in a forest or green space decreased activation in the amygdala, an area of the brain associated with stress processing. Dr. Moreira also noted that EEGs and MRIs demonstrated changes in brain wave areas related to attention restoration, suggesting that green spaces can increase cognitive flexibility and reduce mental fatigue.
Short breaks provide significant benefits
The benefits of nature do not require long hikes or camping trips. Joanna Bettmann Schaefer, MSW, PhD, a licensed clinical social worker at University of Utah Health, noted that studies found positive mental health outcomes were similar whether people spent long periods in nature or took short outdoor breaks throughout the day. Dr. Schaefer emphasized that the specific type of outdoor space was less important than simply being outdoors, which underscores the need to preserve green spaces.
Simple activities to reduce anxiety
Dr. Moreira added that small tasks such as gardening, reading outside, or watering plants are linked to reduced anxiety and depression. Even mindful nature observation, such as listening to birdsong, may help decrease anxiety and paranoia in experimental settings.
Practical tips for daily routines
To incorporate more nature into daily routines, experts suggest scheduling ten-minute outdoor breaks, eating lunch outside, or taking phone calls while walking. Other suggestions include adjusting commutes to include more walking or biking and bringing elements of nature indoors through plants, nature-themed screensavers, or playing nature sounds to help lower stress in the workplace.
