Using Nature to Fight Depression

Studies have shown that consistent exposure to nature and green spaces can have a large impact on our ability to manage depression, anxiety, and stress.

Medically reviewed by Dr John Ogrodniczuk, PhD – Written by Quinn Storey and the HeadsUpGuys Team.

"Try and find a weekly or bi-weekly time to get out into nature."

As the world becomes more urbanised and developed, it's getting harder for people to find places where they can comfortably connect with nature. Studies have shown that consistent exposure to green space – or a lack thereof – has a large impact on our ability to manage depression, anxiety, and stress.

Being in nature can promote the production of important neurochemicals that help regulate mood. Finding time to get out and immerse yourself in nature, even in small spaces, is a great way to de-stress, re-energise, and re-centre yourself.

Here are some tips for how best to use nature to help fight depression:

1. Find nature and green spaces

Green spaces can come in many forms. These include any area where you can be exposed to natural life in an outdoor environment – think trees, rocks, beaches, water. It's important to find green spaces near you that are easy and convenient to get to.

These should also be places that help you relax (maybe a park next to a busy road isn't the best), where you can step back and enjoy the surroundings. Take the time to explore your city or neighbourhood to find the spaces you like most.

Here are some examples of green spaces you can look for:

- Parks and trails

- Forested walking paths

- Community gardens

- Ravines, lakes, or ponds

2. Pick some activities to enjoy

While out in nature, it's good to double down on other ways to help fight stress and depression, such as getting some physical activity or finding additional ways to relax.

- Taking a slow walk to really look around and enjoy the space

- Reading a book while breathing fresh air

- Bird watching

- Boating or fishing

- Simply sitting and relaxing

3. Make plans with a friend

Inviting friends or family along with you is another great way to enjoy your time in nature. Getting others involved lets you spend quality time with those you are close to in a safe, relaxing environment.

This can make the experience more enjoyable and keep you motivated to go consistently. Inviting others also helps you make a commitment and stick to your plans to go out and be in nature.

4. Be consistent

There is no set amount of time for how often you should spend time in nature. However, consistency will yield the greatest benefits for your body and mind. Try to find a weekly or bi-weekly time to get out into nature.

On days when you're struggling to find motivation or whenever you feel you need a mental reset, go to your favourite spots to help re-centre yourself and get the ball rolling for the rest of your day.

5. Take the time to enjoy it

Your time spent in green spaces should leave you feeling refreshed and relaxed. Taking time to be mindful and present is a luxury we're not always granted, due to the stresses of work, home, or those around us.

- Try to disconnect from anything that might heighten your stress or lower your mood – leave your phone in your pocket, or put it away altogether so you don't have distractions that may take you out of the present moment.

- Slow down and take some deep breaths.

- Use your senses to help ground you – what do you smell, what can you hear?
Centring yourself and truly enjoying your time in nature is a great way to take a break from the world around you and reset yourself for any challenges you're facing.

Content source: https://headsupguys.org/using-nature-fight-depression/