Why Nature Is So Helpful for Depression — Plus, How to Spend More Time Outdoors

About five years ago, Brooklyn-based journalist Wandy Felicita Ortiz was diagnosed with major depressive disorder (MDD). In addition to taking the antidepressant medication sertraline (Zoloft), Ortiz was told by both her psychologist (who she sees for therapy) and psychiatrist (who she sees for medication management) that another good way to help alleviate her depressive symptoms is to spend more time outside.

As someone who works from home, Ortiz sometimes finds that getting out of the house to go to the park and sit on a bench can be difficult when she’s struggling with depressive symptoms.

However, Ortiz never regrets going. “Once I can muster up that energy, it does immediately offer some type of relief, even though I recognize that it's momentary,” Ortiz says.

When the weather is nice, Ortiz tries to go to the beach, where she sometimes works while listening to the sound of crashing waves in the background. She also enjoys hiking and camping — spending time in the woods is grounding, she says.

Immersing yourself in nature in that way, “you're able to experience the sublime feeling of this is something that's bigger than me,” Ortiz says. “At the same time, I'm an integral part of that microcosm.”

Ortiz isn’t the only one who has found relief from depression in nature. Here, learn what research has shown about the benefits of nature for depression, and find out how you can increase your time spent outdoors when you’re dealing with this mental health condition.

The Research Is Clear: Nature Boosts Mental Health

Like Ortiz, many people find being in nature to be a salve for their mental health, in terms of alleviating symptoms of or even preventing depression.

These findings aren’t surprising to Michele Goldman, PsyD, a clinical psychologist at Navita Psychological Health and a media adviser for the Hope for Depression Research Foundation, both in New York City.

“Being immersed in nature is helpful for all of us, especially those of us glued to a screen all day,” Dr. Goldman says.

Why Does Nature Help Relieve Depression?

Being in nature can be helpful for people living with depression for several reasons.

“Being in nature has been shown to increase feelings of happiness and well-being, which can help combat feelings of depression,” says Alisa Ruby Bash, PsyD, a licensed marriage and family therapist in private practice in Malibu, California.

“Behavioral activation is one of the most effective tools to manage depression,” Goldman says. “It’s the idea that while you might not want to do something, if you act in a certain way, you will feel the benefits of that action.”

5 Tips for Making Time in Nature Part of Your Daily Routine

Depending on where you live, you can get your dose of nature in various places, including public parks, beaches, and your own backyard (if you have one).

So how much nature do you need to feel the benefits if you have depression? There is no one specific guideline, but there are some estimates based on research.

Some obstacles — such as living in a city, living in a cold climate, or lack of accessibility to some nature-based activities for people with certain health conditions — can make it more challenging to access green spaces.

However, there are some ways around these obstacles. “Being busy or living in a cold, challenging, or urban environment does not have to limit your access to nature,” Dr. Bash says.

1. Start Small

If you’d like to increase the amount of time you spend outdoors each day, Goldman suggests starting small. If you’re not sure you can commit to 10 minutes a day, try starting out with two minutes a day. Once you feel ready, you can work your way up from there, says Goldman.

You could even start by trying to eat lunch or have a cup of coffee outside, rather than indoors. “There are so many things we do during the day that can be done outside, which can increase our time in green spaces,” Goldman says. “You do not need to change your day drastically just to increase your time spent outside.”

2. Schedule a Visit to a Nearby Park or Nature Preserve

Many places, including in cold climates, have parks or nature preserves that remain open year-round. Consider visiting these places to experience the beauty of nature, Bash says. For instance, if you only have time during a lunch break, perhaps you could bundle up and go for a quick walk in a nearby park. Or even just getting outside your workplace and taking a few slow, deep breaths while taking a quick walk around the block can help, Bash says.

3. Bring the Great Outdoors Indoors

If you can’t go outside, you can still bring elements of nature into your home. You could place plants in your home or office, display nature-themed art or photos, or use essential oils to fill your home with natural scents, Bash says.

Even spending time meditating while watching nature footage of your favorite environment on YouTube can help you reap the benefits of nature, Bash says. Taking care of an indoor garden could also help you connect with the beauty of nature, she adds.

4. Try Your Hand at Winter Sports

If you live in a colder climate, winter sports — skiing, snowshoeing, ice-skating — could offer an opportunity to enjoy the outdoors and experience the beauty of winter at the same time, says Bash. A quick internet search could help you locate beginner classes near you, such as at local ski lodges or ice-skating rinks.

5. Try to Spot Wildlife (From a Distance)

Watching local wildlife is a fun activity you can do any time of the year, and they can be easier to see during the winter months, says Bash. Try spotting birds, squirrels, rabbits, and other animals from afar that may be more visible against the snow.