If you want to lower your stress, elevate your mood and quiet negative self-talk (a.k.a. rumination), try immersing yourself in nature. Whether you like to garden, explore a forest, or simply sit in a park, spending time outside is an easy way to feel better. 

“Time in nature has many positive effects on our well-being. It offers a chance to tap into a sense of calm, experience emotions like awe and curiosity, and renew our attention,” says Kelcey Stratton, chief behavioral health strategist in UHR. 

Benefits of Making Time for the Great Outdoors

Reducing Stress

Emeritus U-M professor Mary Carol Hunter’s research measured stress cortisol levels in saliva. Even as little as 10 minutes in natural settings resulted in stress reduction, with longer nature experiences (20-30 minutes) providing more benefits.

Providing Brain Breaks

Breaks help to reduce fatigue and energize the body and mind. Attention restoration theory research conducted at U-M by Rachel Kaplan and Stephen Kaplan suggests that focusing on a natural space provides a rest for the brain from the rigors of problem-solving. The next time you’re wrestling with a problem, try taking a break outdoors. You may find it fosters a new, energized perspective when you return to your task.

Connecting to the Now

Part of what paves the way for both rest and invigoration in natural settings involves connecting with physical and sensory experiences. By noticing and engaging with the senses, attention is drawn to the present moment. This engagement is mindfulness–a helpful practice for mental and emotional well-being.

Navigate to Outdoor Experiences with Nature Rx

Nature Rx is part of the free Michigan App. It helps you find spots for nature time, providing directions to the location and some details about what you can expect including information on accessibility. Here are some tips for using the app (or for taking nature breaks anytime, anywhere): 

• Use the Nature Rx app to find an outdoor spot that interests you.
• Set a timer for your break and disconnect from digital distractions.
• Approach the break with curiosity. Slow down, be open to fresh experiences, and practice self-compassion.
• Give yourself the grace of time. It may take a few moments to direct your attention away from distractions.
• Look, listen, breathe - engage your senses to fully experience your surroundings.

Learn More  

• Benefits of nature from the National Park Service 
• Why Is Nature So Good for Your Mental Health?
• Mindfulness videos and resources on the MHealthy Portal 
• Information from UHR on stress management tools and resources

Need More Support? We’re Here for You

If you’d like to learn more about mental health services or are interested in support, counselors are available at no charge to you for confidential services. If you work on an academic campus, reach out to the Faculty and Staff Counseling and Consultation Office (FASCCO) at 734-936-8660 or via email at [email protected]. If you work at Michigan Medicine, reach out to the Office of Counseling and Workplace Resilience (OCWR) by calling 734-763-5409 or sending an email to [email protected].