Nature and Mental Health
The Positive Power of Nature
Poets, philosophers and physicians have been extolling the healing powers of nature for centuries. In particular the ability of natural settings to provide comfort and help us recover in times of psychological distress. Research is now investigating how this natural magic works.
"Spending time in the natural environment... improves our mental health and feelings of wellbeing. It can reduce stress, fatigue, anxiety and depression." UK Government’s 25 year environment plan
“Spending time in green space or bringing nature into your everyday life can benefit both your mental and physical wellbeing.” Mind
“It has been recognized for centuries that contact with nature can be restorative and evidence of mental health benefits from having contact with nature and green spaces is well documented “ WHO
Numerous studies from around the world show that connecting with nature can reduce depression, anxiety, stress and mental fatigue whilst improving mood, sleep, cognitive functioning, creativity, confidence and self esteem.
As a result governments and organisations are investing in nature research and nature interventions to treat mental health issues and support mental well-being.
In Japan, forest bathing, or Shinrin-yoku, is a famous form of nature therapy. Research has shown that people who practice it have optimum nervous system functions, well-balanced heart conditions, lower levels of stress hormones and higher levels of energy.
In the UK and USA Nature prescribing is increasing in popularity and nature interventions are central to the UK Government's 25 Year Environment Plan which states:
"Spending time in the natural environment... improves our mental health and feelings of wellbeing. It can reduce stress, fatigue, anxiety and depression."
So how does this natural magic work?
There are multiple factors but here are some of the ways in which exposure to nature can lift mood, diminish depression and anxiety and bring comfort even to those experiencing trauma and grief.
Sunlight
Vitamin D is crucial to overall health and well-being and although it is available in some foods we get most of our vitamin D from exposure to natural light.
Low vitamin D levels are linked to depression and fatigue most notably in the form of Seasonal Affective Disorder (SAD) which attributes low levels of light in winter months to lower mood and lower energy.
Sunlight also increases our levels of serotonin the neurotransmitter that impacts mood. Low serotonin levels are associated with a variety of mental health issues, including anxiety, depression, panic attacks and low self-esteem. In contrast higher levels of serotonin correlate with better mood, higher energy levels and feelings of satisfaction. Antidepressants frequently work by boosting serotonin levels in the brain.
Studies have shown that people have higher serotonin levels on bright sunny days than they do on cloudy ones.
An Australian study involving 101 healthy men found that their levels of serotonin increased in direct relationship to their exposure to sunlight. The study found that “the rate of production of serotonin by the brain was directly related to the prevailing duration of bright sunlight, and rose rapidly with increased luminosity”
As well as it’s other functions serotonin is necessary for our brains to produce melatonin which regulates sleep, we all know how important a good night’s sleep is to positive well-being.
Phytoncides
Many plants produce volatile compounds and oils known as phytoncides to protect themselves from viruses and bacteria. We often extract these in the form of essential oils. Research shows that many of these phytoncides interact with our immune system and may positively impact our mental and physical health.
A study by psychiatrists in Japan involving participants suffering from depression showed that the phytoncide found in citrus fruit was more effective than antidepressants in lifting mood and ensuring emotional well-being in patients with mental disorders (Komori et al., 1995).Effects of citrus fragrance on immune function and depressive states
For further research and articles on the relationship between nature and good mental health click here
Eco anxiety
The abundance of evidence that nature is good for our mental health is undoubted but it is also true that contemplating nature in the 21st Century comes with some potentially very difficult feelings. Eco anxiety, or fear for the future of the planet, is impacting increasing numbers of people, especially the young.
According to the royal collage of psychiatrists Over half (57%) of child and adolescent psychiatrists in England are seeing children and young people distressed about the climate crisis and the state of the environment.
Both The Royal College of Psychiatrists and The Climate Psychology Alliance agree that eco anxiety is not a disorder but a natural response to very real threats. It can however provoke feelings that are difficult to manage. Feeling sad, angry, frustrated or helpless about climate change and mass extinction is natural especially among children, but can lead to feelings of depression and hopelessness and have other health impacts if left unchecked.
How to manage eco anxiety
Although solving environmental issues relies on governmental input and corporations taking responsibility for their impact, individuals have a crucial role to play in influencing that change.
Experts agree that the best way to respond to eco-anxiety is to take action, however small.
Taking positive action can help reduce feelings of anxiety and powerlessness by shifting us from a state of feeling helpless to one of contribution.
Some positive actions may include: talking to others about good environmental practices, volunteering with an environmental group, making greener choices, including recycling and repairing or following a sustainable diet, such as eating less meat and dairy.
Explore our free resources section for simple conservation actions, including planting seeds for bees, to help your local environment and make the shift from feeling helpless to feeling helpful.
Planting seeds is an act of hope, an active expression of a desire for a better future. When we join with others and become part of a community that is engaged in the same positive actions our individual input is amplified. As with the bees, working together adds up.
Please take your mental health seriously, if you are in need of urgent support the following organisations can help
Suicide prevention hotline : 116 123