Did you know that spending time in nature is one of the most powerful – and free – antidepressants available to us? Research consistently confirms that spending time in green spaces, and blue spaces (around water) and being in natural settings reduces stress, boosts mood and improves overall wellbeing. There’s even a name for this pull we have to get out into the great outdoors which I learnt this week while researching for this post – biophilia.
“Biophilia is the innate human tendency and desire to connect with nature and other living things, rooted in our evolutionary history. This instinctual connection is thought to have significant benefits for our physical and mental health, such as reduced stress, improved mood, enhanced cognitive function, and greater well-being”. – The A.I. Gemini
Here in Southern Australia, as we inch into spring (despite the late winter chill), I can feel that pull more strongly than ever. Blossoms are blooming on the trees and the yellow soursob (Oxalis) flowers are just everywhere. The ground here is looking lush and green and the change of season is beckoning me outside and into nature. Being outside instantly lifts my spirits. Science now confirms what we’ve always known deep down—time in nature acts like a natural antidepressant, calming our minds, energising our bodies, and reminding us of our place in the bigger picture.
Biophilia: Why We’re Wired for Nature
Biophilia literally means, love of life and it was first introduced as a concept by Erich Fromm, a psychoanalyst who described it as “the passionate love of life and of all that is alive.” The idea and phrase were expanded upon by a biologist, E.O. Wilson, who described it as, “our genetic pull to focus on life and lifelike processes.”
The theory of biophilia says that our love of nature isn’t just sentimentality, but part of our biological make-up shaped by our evolution in natural environments. In recent years, as more of us live in urban settings we are re-discovering the benefits of being in nature.
The Science of Green and Blue Spaces
Green and blue spaces simply refer to natural environments that feature vegetation (green) or water (blue). Green spaces include things like parks, gardens, forests, or even tree-lined streets. Blue spaces are rivers, lakes, beaches, and oceans. Both types of spaces have been shown to lower stress, improve mood, and boost overall wellbeing.
Spending time in green and blue spaces has become a hot topic in mental health research.
In 2022 researchers, Weijie Zhong and Juliette Bekkering, published the results of their study, Biophilic design in architecture and its contributions to health, well-being, and sustainability – read more about this and other recent studies on the topic here.
Examples of where these principles are being used in architecture can be seen in the Bosco Verticale (Milan, Italy): A vertical forest for residential living. And, Jewel Changi Airport in Singapore where you can experience an indoor forest and waterfalls while waiting for your next flight.
How 20 Minutes Outside Boosts Mental Health
Science has shown that just 20-minutes can lower stress hormone levels and symptoms. An article published in April 2019, Frontiers in Psychology, helped us to define this. The natural settings used in this study varied from back yards, public parks or any green areas meaning that we can reap the benefits easily without having to make an effort or travel far. Participants showed increased wellbeing from just being in these places either sitting, walking or doing any other activities.
Forest Bathing and Mindful Nature Practices
Have you heard of forest bathing? Forest bathing, or Shinrin-yoku, is the practice of spending time in a forest environment and to engage all senses (sight, sound, smell etc), slow down, and mindfully connect with nature to reduce stress and improve health and well-being. The goal is to live in the present moment and connect with nature to take the focus of other stressors even for a short time. Research on forest bathing shows a lowering in blood pressure and heart rate and the stress-related hormone, cortisol. It’s even thought to boost your immune system.
Simple Daily Doses of Nature for Wellbeing
The good news from all the research is that it’s easy to get a beneficial dose of nature no matter where you live. Just get outside and focus your attention on whatever you find there.
Sit under a tree or walk around a park or along the beach or a stream or lake shore. Explore different parks or gardens in your area. Heck, I’m betting that even sitting on a street bench and watching the sparrows and pigeons counts and will work. Even people watching. We’re part of nature too – although I haven’t searched for research to back this up. But what the research is telling us is you don’t need to plan an elaborate hike or camping trip in the wilderness. You can just go outside and find a small space where you can contemplate nature for as little as 20 minutes to improve your wellbeing.
What is your favourite way to spend time in nature? Tell me in the comments below.
This post is part of my Slow Living & Presence series.
👉 Read the main guide: The Joy of Slow Living in a Fast World
Explore more in the series:
- Presence
- How to Start a Gratitude Practice
- Nature: The Original Antidepressant
- The Science of Happiness
- Happiness Is Not Positive Thinking
If you’d like more science-backed tips on happiness and wellbeing, subscribe to my newsletter for weekly inspiration.
- Minimalism and Happiness: Less Stuff, More Life - September 23, 2025
- The Joy of Slow Living in a Fast World - September 10, 2025
- Nature: The Original Antidepressant - September 2, 2025
