Finding time to step outside can be a challenge. Between work, family obligations, and various commitments, it’s easy to feel overwhelmed—especially if you live in a region where winters seem never-ending. Plus, let’s face it, being around others outdoors can be less than appealing. However, recent research indicates that dedicating just 20 minutes each day to nature can have a remarkable impact on reducing stress.
A study published in Frontiers in Psychology examined the effects of outdoor exposure on 36 city residents. Participants were instructed to engage in a “Nature Experience” (NE), defined as spending time in an outdoor setting that evokes a connection with nature. Over eight weeks, individuals were asked to be outside for at least ten minutes three times weekly, and researchers measured their cortisol levels to assess the impact on stress.
“We understand that time spent in nature alleviates stress, but previously, we lacked clarity on how long and how often these interactions should occur,” said Dr. Sarah Thompson, the study’s lead author, in an interview with Science Daily. “Our findings suggest that for optimal reduction of the stress hormone cortisol, 20 to 30 minutes of walking or sitting in a natural setting is ideal.”
While it’s common knowledge that fresh air can boost your mood, particularly on sunny days (thanks to that precious Vitamin D), this research represents the first time that the variables of duration, frequency, and the quality of nature were systematically analyzed in relation to stress levels.
Participants could select their preferred time of day, duration, and location for their nature experience, as long as it was a place that made them feel connected to nature. They were instructed to avoid distractions such as social media, phone calls, and reading during this time, focusing solely on their surroundings.
The data revealed that even a mere 20 minutes outdoors could lead to a significant decrease in cortisol levels, with sessions lasting 20-30 minutes achieving the most substantial reductions.
For those grappling with depression or anxiety, the thought of stepping outside can feel daunting. However, with the rise of major depressive disorders affecting millions, particularly teens, connecting with nature has never been more essential. Dr. Thompson added, “Our results can serve as a practical guideline for healthcare professionals when recommending nature-based therapies. This study highlights the complexities of determining an effective ‘nature dose’ for stress relief.”
Ultimately, the aim of this research is to promote a “nature prescription” that healthcare providers can offer to patients as a cost-effective and accessible self-care method for mental well-being.
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In summary, dedicating just 20 minutes a day to outdoor activities can significantly lower stress levels, providing a simple yet effective approach to improving mental health. As research continues to highlight the importance of nature in our lives, integrating short outdoor experiences into your daily routine could be a game-changer.
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