Sunshine and Serotonin: The Mental Health Benefits of Time in Nature
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On this episode, we explore the mental health benefits of spending time in nature. We also provide some self-care tips on staying connected to nature as the cooler months arrive.
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Hey there, listener! Are you ready to keep that carefree summer vibe going while gearing up for the busy months ahead? Then you won’t want to miss the Self Care Road Trip Audio Summit!
Whether you’re soaking up the last days of summer or gearing up for the fall hustle, this summit is designed just for you—the driven, career-focused woman who knows that self-care is essential, but sometimes hard to fit in.
Join us on a virtual road trip where you’ll hear from caring experts across the country, each offering their unique take on how to prioritize your mind, body, and spirit. We’re bringing together professional women with backgrounds in psychology, counseling, coaching, and spirituality. Our private podcast episodes are perfect for binging during your final summer travels or listening to during those quiet moments of the day.
From practical tips to deep insights, the Self Care Road Trip Audio Summit will give you the tools to maintain that relaxed summer energy all year long, even when life gets hectic.
Ready to hit the road with us? Then, register now so you’ll be all set to hear the summit interviews when they drop on September 19th, right before the Autumn equinox. Just head on over to psychope.com/roadtrip to reserve your spot now. Let’s make self-care a priority, no matter how busy life gets. Again, save your spot at the Self-Care Road Trip Audio summit by visiting psychope.com/roadtrip or just click the link in the show notes.
Thanks for tuning in to episode 40! I hope you’ve been able to take some well-deserved time off this summer! And, if you’ve heard the last episode – all about the mental health benefits of vacations – then you know that vacations are more than just a change of scenery – they bring so much well-being goodness to us before, during, and after the trip.
As I was looking at psychological research for that episode, I noticed a theme: quite a few of the mental health benefits were connected to spending time in nature in some way. For example, vacations are associated with an increase in mindfulness as we engage in activities like hiking. We’re also more likely to take part in outdoor physical activities when we’re on vacation. And, research has shown that physical activity is related to improvement of mood. Simply exploring new places like the beach or the mountains are also connected to psychological benefits.
So, I thought it was only fitting to devote an entire episode to the specific ways time in the great outdoors is good for our overall well-being. The timing is perfect because at the time this episode will be coming out, we’ll be approaching the autumn equinox, marking the end of summer. This is a perfect time of year for spending time outside. In many areas, the weather is still quite pleasant, but the intense heat of July and August has finally subsided.
Now before we dive into today’s topic, I want to share some super exciting news with you, also related to the end of summer. You may have heard the announcement at the start of this episode, that the PsycHope Self-Help Podcast is sponsoring the Self-Care Road Trip Audio Summit! This summit is all about taking that sense of peace we often experience during the more relaxed days of summer into the busier fall months ahead of us. We’re bringing together a circle of nurturing experts from across the country to share their insights and tips for caring for your mind, body, and spirit, even when life gets hectic. I want to invite you to join us on this virtual road trip. It’s totally free – just visit psychope.com/roadtrip (or click the link in the show notes) to find out how to register. I sincerely hope you’ll accept this invitation!
So, back to today’s topic, we’re talking about one of the simplest yet most powerful tools for enhancing mental health: spending time in nature. As summer winds down, it’s the perfect time to reflect on the mental health benefits of soaking up sunshine and immersing ourselves in the natural world. We’ll also explore how you can carry these benefits into the cooler months ahead.
Let’s start with the science behind it all. Have you ever noticed how a walk outside on a sunny day can lift your mood, sometimes almost instantly? Well, there’s a real, biological reason for that. Sunshine triggers the release of serotonin, a neurotransmitter that plays a key role in mood regulation. Higher levels of serotonin are associated with feelings of well-being and happiness, while lower levels can contribute to feelings of depression and anxiety.
But it’s not just about the sunshine. Spending time in nature, whether you’re hiking in the mountains, walking in the park, or just sitting by a lake, has been shown to reduce stress, lower blood pressure, and improve mood. Research published in Frontiers in Psychology found that even just 20 minutes of contact with nature can significantly lower cortisol levels, that hormone associated with stress.
Another study, published in Environmental Health and Preventive Medicine, found that spending time in a forest environment, a practice known as “forest bathing,” can lead to a decrease in heart rate and blood pressure, and can improve overall immune function. The act of simply being in nature and disconnecting from the hustle and bustle of everyday life allows our minds and bodies to relax and rejuvenate.
So far, you’ve heard that time in nature is connected to improved mood and reduced stress. Nature also has a way of calming the mind and improving concentration. Research from the University of Michigan found that participants who took a walk in nature performed better on memory and attention tests than those who walked in an urban environment.
Spending time in nature is also connected to enhanced creativity. Ever notice how your best ideas come to you when you’re not sitting at your desk? Being in nature fosters creativity by allowing your mind to wander and your thoughts to flow more freely. The lack of constant stimulation from screens and noise gives your brain the space it needs to think more clearly. You may have heard me share on the last episode that my idea for the vacation episode came to me when I was hiking in the mountains of VT. So, there’s a little personal example of this mental health benefit in action.
Given this podcast is all about self-care inspired by psychology, I’ve been focusing on the mental health benefits of time in nature. You may have noticed though that these research highlights include more than only mental health benefits. There are also physical health benefits associated with time in nature like lower heart rate and blood pressure as well as improved overall immune function.
With all these benefits that are backed by science, you may be motivated to integrate more nature into your daily life, especially during the final days of summer. So, here are some ideas for you.
You might start your day with a morning walk outside. Whether it’s a stroll around your neighborhood, a quick visit to a nearby park, or just spending time in your garden, this daily ritual can set a positive tone for the day.
You may wish to use your lunch break as an opportunity to get outside. You could eat your lunch in a nearby park or take a short walk. Even 10 to 15 minutes can make a big difference in how you feel for the rest of the day.
You could also practice mindfulness outdoors. Find a quiet spot and focus on your breath. See the beauty that surrounds you. Listen to the sounds around you—the rustling leaves, birds chirping, or the wind. What do you smell? Can you feel the warmth of the sun or a cool breeze upon your skin? This practice not only grounds you in the present moment, but also helps you connect with nature on a deeper level.
If you’re into fitness, try moving your workouts outdoors. Whether it’s yoga in the park, a run on a nature trail, or a bike ride through the countryside, exercising in nature can amplify the mental and physical benefits of your workout.
You could also bring elements of nature into your home. Add indoor plants to your space, open windows to let in natural light, or decorate with natural materials like wood and stone. These small changes can help you maintain that connection to nature even when you’re indoors.
As summer ends and the days get shorter, there are still plenty of ways to reap the mental health benefits of nature.
We can start by embracing seasonal outdoor activities. In the fall, this might mean hiking to see the leaves changing color or visiting a pumpkin patch. In the winter, many people enjoy outdoor activities like skiing, snowshoeing, or simply walking in the snow. Each season offers unique ways to connect with nature. Just be sure to bundle up!
We can also make the most of natural light by getting outside during the brightest part of the day. This can help combat the winter blues and help keep your serotonin levels up.
If you can’t spend as much time outdoors, try activities that connect you with nature in other ways. This could include indoor gardening, nature photography, or even watching nature documentaries.
As the weather cools down, we may not be able to practice mindfulness outside as often, but we can continue our mindfulness practices indoors by focusing on the sensory experiences of the season. Consider lighting a candle, sipping a warm beverage, and take in the sights, sounds, and smells that remind you of nature.
You can also start planning your next outdoor adventure, whether it’s a winter hike, a spring camping trip, or a summer vacation. The anticipation of spending time in nature can boost your mood and give you something to look forward to.
So, there are plenty of ways to continue experiencing the mental health benefits of nature, even when the weather cools down. If you’ve enjoyed these ideas of carrying the mental benefits of nature from summer into the colder months, you might also resonate with extending summer self-care practices into your routine throughout the year. That’s exactly the vibe of the upcoming Self-Care Road Trip Audio Summit, so be sure to reserve your spot if you have not already. You can do that at psychope.com/roadtrip or by clicking the link in the show notes. Really hope you can join us!
As we wind down today’s episode, I want to point out that spending time in nature is one of the most accessible and effective ways to boost your mental health. It’s a practice that benefits your mind, body, and spirit in profound ways. Whether you’re soaking up the last rays of summer sunshine or finding creative ways to stay connected to nature in the cooler months, remember that this connection is a vital part of your overall well-being.
Thank you for joining me in this exploration. I hope you’re inspired to get outside and enjoy the beauty of nature, no matter the season. Much peace till next time.
Show Notes
Episode 40, originally published on September 13, 2024.
Self-Care Road Trip Audio Summit
You can register right here: psychope.com/roadtrip
Disclaimer
The information shared on the PsycHope Self-Help podcast does not constitute professional help nor is it a substitute for professional help. If you think you might benefit from more than self-help, here are some helpful resources:
Find a therapist:
Psychology Today, directory for locating a psychotherapist. More details here: https://www.psychologytoday.com/
Mental health crisis resources:
Suicide Prevention Hotline: call or text 988
Crisis text line: text HOME to 741741 to connect with a Crisis Counselor for any emotional crisis
