Step Outside: Nature Could Improve Your Mood

In today’s high-stress world, something as simple as getting out in nature can enhance your sense of well-being. Whether it’s forest bathing or a stroll in the park, research shows that spending time in natural environments offers numerous benefits.

A study published in 2022 in Molecular Psychiatry, involving 63 healthy people ages 18 to 47, who took walks in nature or in an urban area. Those who spent one hour walking in a park had reduced amygdala activity, while those walking on city streets did not. The amygdala is a small part of the brain involved in emotional responses, such as fear, anxiety and aggression. Decreasing amygdala activity may help dampen intense reactions, such as heightened anxiety or stress. Participants who spent time in natural settings ​​reported feeling more restored, and thus better able to focus, than those on urban walks. The study suggests that these environments may decrease levels of stress, contributing positively to cognitive function. 

​​in a systematic review of 12 studies of older adults, published in the International Journal of Environmental Research and Public Health in 2024, spending time in nature is associated with important health benefits, including lower blood pressure​ and​ less stress and anxiety. Two ​studies ​in the review specifically reported slower cognitive decline.

The key takeaway is that whether you’re in a 9-to-5 job and need a break or are feeling anxious and in need of a change of scenery, a peaceful walk in a lush, green environment might be just what your mind needs.

Here’s what you can do:

• Keep it short. Even brief walks in nature, around 15 minutes, can offer benefits for mental well-being, as noted in various studies. Though​ longer walks may provide more substantial effects, a short walk can still positively impact your mood and anxiety levels.

• Take an awe walk. Appreciate the music of the birds, the tiniest of flowers, the flowing stream. Feeling awe can boost life satisfaction.

• Make it social. Arrange walks with friends or family or join walking groups to enhance your social interaction and stay motivated. Volunteering for nature conservation events, such as maintaining trails and parks, can be a meaningful way to enjoy nature while helping your community. The Nature Conservancy website lists events by area.