Nature therapy uses direct, purposeful exposure to natural environments to help reduce depressive symptoms, restore attention, and ease chronic stress. It is approachable, adaptable, and can complement other treatments by providing calming experiences, opportunities for physical activity, and moments of connection with the world beyond daily worries.
Grounded in theories about how people relate to nature and supported by an expanding body of research, nature-based approaches can be tailored to individual preferences and physical abilities. Whether you have a few minutes at lunchtime or want a longer outdoor session, nature therapy offers a flexible pathway to support mood, motivation, and overall well-being.
Theoretical foundations and research
Core theories
Two influential ideas shape how we understand nature’s impact on mood. Attention Restoration Theory (ART) proposes that natural settings engage effortless attention, giving the cognitive system a chance to recover from mental fatigue. Stress Reduction Theory (SRT) suggests that natural environments trigger automatic stress-reduction responses, lowering arousal and soothing mood. Ecotherapy emphasizes the reciprocal relationship between people and their environments, highlighting how meaningful interactions with nature can foster resilience and a sense of purpose.
What the research shows
Research across studies has found consistent benefits for mood and depressive symptoms when people engage with nature, ranging from short, daily exposures to longer, structured programs. Meta-analyses and systematic reviews indicate small to moderate improvements in depressive symptoms and anxiety, with stronger effects often seen when nature exposure is regular, immersive, or combined with activity and social engagement. Benefits appear across age groups, with particular promise for those facing barriers to traditional care, as well as for youth and older adults. The mechanisms are likely multifactorial, involving physical activity, social interaction, circadian alignment from daylight exposure, and the restorative effects on attention and arousal.
How nature exposure affects mental health
Being in nature can influence mood through several overlapping pathways. Physiologically, outdoor time can lower cortisol levels, reduce heart rate and blood pressure, and modulate the autonomic nervous system toward a calmer state. Psychologically, natural settings offer restorative experiences, opportunities for mindfulness, and a sense of meaning or awe that counters rumination. Socially, parks, gardens, and community natural spaces can foster gentle social contact and belonging. Physically, nature-based activities — walking, gardening, or gentle movement — also boost endorphins and other mood-regulating chemicals, supporting energy and motivation. Consistent light exposure helps stabilize circadian rhythms and improve sleep, which in turn supports daytime mood.
Importantly, the individual experience matters. Preferences for quiet green spaces versus more vibrant landscapes, the presence of water, and cultural or personal associations with nature all shape how strongly someone benefits. Even short, regular “micro-breaks” outside — like a 5– to 10-minute walk — can accumulate meaningful mood improvements over time.
What to expect from nature therapy
Nature therapy is typically not a quick fix, but a sustainable practice that can bolster resilience and mood over weeks to months. In practice, people may notice lighter mood, reduced rumination, increased energy, better sleep, and greater motivation to engage in valued activities. Some participants report improved concentration and a sense of groundedness after outdoor time. The pace matters: gradual, consistent exposure tends to yield the most durable benefits, while highly structured programs may provide more support for those seeking guidance and accountability.
Expect variability. Depression varies in intensity, and responses to nature-based approaches differ. A plan that combines nature time with other healthy routines — such as regular meals, sleep schedules, and social connection — tends to be more effective than nature time alone. If symptoms are severe or include thoughts of self-harm, it is essential to seek professional care promptly, with nature-based activities used as a supportive addition rather than a substitute.
Types of nature-based interventions
Nature walks and forest bathing
Structured outdoor time, from short urban strolls to immersive forest experiences (shinrin-yoku), emphasizes slow, sensory engagement with the environment. These activities reduce stress and improve mood through gentle movement, fresh air, and quiet observation.
Green prescriptions and urban nature programs
Some healthcare systems offer “green prescriptions” that encourage patients to spend time in parks, community gardens, or nature centers. Programs may include guided walks, horticultural therapy, or nature-based groups to support motivation and accountability.
Ecotherapy and nature-based psychotherapy
Therapeutic approaches integrate nature into standard therapy sessions or use outdoor settings to facilitate reflection, emotional processing, and skill-building in coping strategies. Therapists tailor activities to individual goals and safety considerations.
Gardening, horticultural therapy, and community projects
Gardening combines physical activity, skill-building, and social connection. It provides tangible outcomes (plants growing, harvests) that reinforce achievement and self-efficacy while offering respite from ruminative thinking.
Animal-assisted nature activities
Interacting with animals in outdoor settings can enhance mood, reduce anxiety, and improve engagement in therapy. This may occur in guided programs that ensure safety and animal welfare.
Practical ways to incorporate nature into daily life
- Schedule a daily outdoors break, even if it’s just 10 minutes, in a nearby park or garden.
- Choose a natural route for commutes or errands so your body and mind encounter greens or blues.
- Bring nature indoors with plants, natural light, and nature-inspired decor to support mood and focus.
- Combine movement with nature, such as walking with a friend or listening to a guided outdoor mindfulness exercise.
- Engage in simple gardening tasks, even on a balcony or windowsill, to create a sense of progress and responsibility.
- Join community nature programs or group walks to cultivate social connection and accountability.
- Practice outdoor mindfulness or sensory awareness during nature time to deepen restorative effects.
- Tailor activities to your interests — birdwatching, shoreline strolls, or outdoor photography — to enhance motivation.
Guidance from professionals
Consulting with a mental health professional can help you determine how best to integrate nature therapy into your treatment plan. Psychologists, psychiatrists, counselors, occupational therapists, and social workers can tailor nature-based strategies to your goals, symptoms, and safety needs. They can help you identify suitable activities, pace progression, and monitor response over time. If depression includes significant fatigue, sleep disruption, or suicidality, start with professional care and view nature engagement as a complementary component rather than a substitute for evidence-based treatment.
Practical considerations include accessibility, safety, and physical comfort. Start small, choose low-effort activities, and adjust for weather, allergies, and mobility. If outdoor time triggers distress or anxiety, a slower approach or indoor nature experiences (planted spaces, nature videos, or conservatory visits) can provide a gentler entry point. A clinician can also coordinate with primary care or psychiatry to ensure a cohesive plan that respects medications, therapy goals, and overall health.
Integration with other treatments
Nature-based approaches pair well with established treatments such as cognitive-behavioral therapy (CBT), interpersonal therapy, and pharmacotherapy when appropriate. In CBT, for example, nature time can support behavioral activation and mood regulation between sessions. Green and blue space exposures can complement sleep hygiene efforts and physical activity programs, amplifying mood benefits. When combined with medications, nature therapy may help improve adherence by enhancing overall well-being and energy, creating a more stable foundation for other interventions. A thoughtful plan — developed with a clinician — can blend these components to support sustainable recovery, without requiring nature time to replace proven treatments.
⚠️ This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a licensed physician, psychiatrist, psychologist, or other qualified healthcare professional before making decisions about medications, mental health treatment, or alternative and holistic treatment.
