Finding time to step outside can be challenging. With work, family responsibilities, and various commitments vying for your attention, and if you live in a colder climate, you might feel like you’ve just emerged from a long hibernation. Moreover, the presence of other people outdoors can be off-putting. However, recent research suggests that dedicating just 20 minutes each day to nature can significantly ease your stress.
A study published in Frontiers in Psychology examined the effects of a “Nature Experience” (NE), defined as spending time outdoors in a way that fosters a connection with nature. The study involved 36 urban residents who were instructed to spend at least 10 minutes outside three times a week for eight weeks. Researchers then measured the participants’ cortisol levels to evaluate the impact of this outdoor time on stress.
Dr. Sarah Lane, the lead author of the study, explained to Science Daily, “While it is common knowledge that nature can help reduce stress, previous research hadn’t pinpointed the ideal duration, frequency, or type of nature experience for maximum benefit.” Their findings indicated that spending between 20 and 30 minutes in a natural setting—whether sitting or walking—could lead to significant reductions in cortisol, the stress hormone.
While it’s generally understood that being outside can elevate mood—especially on sunny days when Vitamin D is abundant—this research uniquely quantified the relationship between duration, frequency, and quality of nature interactions and stress hormone levels.
Participants were encouraged to choose their own time, duration, and location for their nature experience, as long as it was outdoors and they felt it connected them to nature. Certain guidelines were implemented to minimize stress influences: the outdoor time had to occur during daylight hours, avoid aerobic exercise, and refrain from using social media, making phone calls, or engaging in any reading or conversation.
The results showed that even a brief 20 minutes outdoors led to a notable decrease in cortisol levels, and durations of 20 to 30 minutes lowered them even further. For individuals dealing with depression, postpartum depression, or anxiety, the idea of stepping outside can seem daunting. However, as major depressive disorder rates have increased since 2013—impacting over nine million Americans, particularly adolescents—connecting with nature has never been more crucial.
Dr. Lane noted that healthcare providers can utilize these findings as guidance for “nature prescriptions” aimed at promoting mental well-being. “This research provides a foundational understanding of how time in nature can affect stress levels within the framework of everyday life,” she added. The primary goal is to develop a simple, cost-effective self-care method that healthcare professionals can recommend to their patients.
This article was originally published on April 6, 2019.
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In summary, dedicating just 20 minutes to nature each day can significantly lower stress levels, making it an effective practice for mental well-being.