Beyond Green: Exploring the Science of Nature-Based Wellbeing

by Emma Beukema

Our increasing reliance on technology, combined with a global trend toward urban living, means many of us are spending less time outdoors. Where once looking at the stars was part of every human’s nightly routine, for many people nature is experienced more through screens than through senses. We are, in many ways, starved of something our ancestors once took for granted: meaningful, regular contact with the natural world. In addition to this, nature is in decline, with global biodiversity and ecosystem function deteriorating at accelerated rates. As we rediscover the benefits of green, blue, and even black (night) spaces, are we returning to something ancient—and essential—for our wellbeing?

For tens of thousands of years, Aboriginal and Torres Strait Islander peoples have understood that nature is not separate from us—it is us. ‘Caring for Country’ is not just environmental stewardship, but spiritual, emotional, and cultural wellbeing. Today, as mental health challenges rise, science is beginning to catch up to what First Nations people have always known: our connection to the land and sky heals. Nature connectedness is a multidimensional construct that reflects an individual’s subjective sense of relationship with nature (Barnes and Passmore 2024). Pathways that develop nature connectedness include:

• Senses - our direct sensory experiences of nature.
• Emotion - the positive emotions we experience when in nature (e.g. awe and wonder).
• Beauty – appreciating the aesthetic qualities of nature.
• Meaning – the personal significance or meaning we find through nature.
• Compassion – the way we feel towards other living beings, the natural environment and our motivation to protect and care for them.

Each of these pathways reflects a different aspect of the human experience and can have unique impacts on people’s wellbeing and attitudes towards the environment (Barnes and Passmore 2024).

There is a wide body of growing research into the physical and psychological benefits of being in nature. While most research has focused on daytime behaviour in green spaces such as parks and forests, researchers are now also beginning to study the benefits of blue spaces, coasts, rivers and lakes. Research into the benefits of nature has been further extended to understanding the importance of people’s relationship to natural environments at night, particularly towards the night sky. Reported benefits of nature connectedness have been classified as being physical, cognitive or mental health benefits. Physical health benefits of nature connectedness include reductions in the stress hormone cortisol, enhanced natural killer cell activity, expression of anti-cancer proteins and improved sleep (Nejade et al. 2022). Some research has also identified cognitive health benefits including improvements in focus, cognitive flexibility, working memory and attention (Weir 2020). Mental health outcomes of spending time in natural environments are the most studied, with psychological benefits including reductions in stress, depression and anxiety and improvements in mood (Weir 2020). Indeed, when in natural outdoor environments, individuals experience a reduction in “rumination” – a maladaptive pattern of self-referential thought that is associated with heightened risk for depression and other mental illnesses. Furthermore, when people engage with nature regularly, such as through outdoor activities, they tend to be more physically active, which can lead to improved physical as well as mental well-being. Feeling connected to nature also provides opportunities for restoration, contemplation and mindfulness, and relaxation, giving individuals a sense of purpose and meaning in life. 

So why does nature connectedness have positive effects on mental health? Researchers have proposed several theories to explain these positive effects (Lomax et al. 2024). One such theory is the biophilia hypothesis, which suggests that humans are drawn to and have an important evolutionary bond with nature, thus nature is crucial for brain development. The stress reduction hypothesis posits that spending time in nature triggers a physiological response that lowers stress levels. A third idea, attention restoration theory, holds that nature replenishes one’s cognitive resources, restoring the ability to concentrate and pay attention. It may be a combination of factors, especially as stress reduction and attention restoration are related. Regardless of the reasons behind nature’s positive effects on mental health, we don’t have to spend long in nature to obtain these benefits and even the sounds of nature can be recuperative. However, the amount of time one spends in nature isn’t the only element to consider. The quality of the experience is also important with characteristics including the remoteness of the location, its biodiversity and how people are engaging with the space possibly influencing how beneficial the experience is to mental health.

There are many practical and accessible ways to build a stronger relationship with the natural world—beyond the occasional walk in the park. A growing number of people, especially younger generations, are embracing trends like “silent walking”—a TikTok-inspired practice of walking outdoors without distractions, which encourages mindfulness and sensory engagement. Research suggests that even small, intentional actions like these can make a meaningful difference to mental health and wellbeing, and nature connectedness can be nurtured through both everyday habits and more structured, immersive experiences (Weir 2020). Simple practices such as mindful nature walks, gardening, stargazing, earthing (walking barefoot on natural surfaces), or pausing to notice the sounds and textures of a natural setting can deepen our sense of connection. More guided experiences—often referred to as nature-based interventions—span a wide range of activities including forest bathing (or shinrin-yoku), community gardening, forest schools, therapeutic horticulture, green and blue exercise (such as hiking or surfing), and animal-assisted therapies. Participating in citizen science projects, like butterfly counts or bird monitoring, also fosters engagement and a sense of contribution to environmental stewardship. Furthermore, while the real deal is best, even virtual reality can be a worthwhile substitute for people who are unable to get outdoors. These varied approaches not only enhance our connection to nature, but also support emotional regulation, reduce stress, and promote overall wellbeing.

While people benefit from their connection with the natural world, the environment also benefits when people feel connected and committed to caring for the Earth. As climate change and habitat loss accelerate, we’re losing the very environments that contribute to our own wellbeing and flourishing. The key question becomes: how do we help people feel connected to nature, so that they’re motivated to protect the places that help us thrive? Rebuilding this relationship is not just good for our mental health—it’s essential for a sustainable, liveable future.

References

Barnes, C. and Passmore, H.-A. (2024). Development and testing of the Night Sky Connectedness Index (NSCI). Journal of Environmental Psychology, [online] 93, pp.1–11. doi:https://doi.org/10.1016/j.jenvp.2023.102198.

Cleveland Clinic. (2024). Could ‘Touching Grass’ Actually Be Good for You? [online] Available at: https://health.clevelandclinic.org/earthing.

‌Cleveland Clinic (2023). Why forest therapy can be good for your body and mind. [online] Cleveland Clinic. Available at: https://health.clevelandclinic.org/why-forest-therapy-can-be-good-for-your-body-and-mind.

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Lomax T, Butler J, Cipriani A, Singh I. Effect of nature on the mental health and well-being of children and adolescents: meta-review. The British Journal of Psychiatry. 2024;225(3):401-409. doi:10.1192/bjp.2024.109

Nejade RM, Grace D, Bowman LR. What is the impact of nature on human health? A scoping review of the literature. J Glob Health. 2022 Dec 16;12:04099. doi: 10.7189/jogh.12.04099. PMID: 36520498; PMCID: PMC9754067.

Park BJ, Tsunetsugu Y, Kasetani T, Hirano H, Kagawa T, Sato M, Miyazaki Y. Physiological effects of Shinrin-yoku (taking in the atmosphere of the forest)--using salivary cortisol and cerebral activity as indicators. J Physiol Anthropol. 2007 Mar;26(2):123-8. doi: 10.2114/jpa2.26.123. PMID: 17435354.

Weir, K. (2020). Nurtured by nature. American Psychological Association, [online] 51(3), 1 Apr. Available at: https://www.apa.org/monitor/2020/04/nurtured-nature.