In a world of constant notifications, indoor routines, and digital overwhelm, stepping outside can feel like a luxury. But research shows that even short bursts of time in nature just 20 minutes can have a profound impact on mental health. Nature therapy, also known as ecotherapy, is gaining traction as a simple, accessible way to reduce stress, improve mood, and reconnect with the present moment.
You don’t need a forest retreat or a mountain hike. A local park, garden, or quiet street can offer the same benefits. Here’s how nature therapy works, why it matters, and how to make it part of your daily rhythm.
What Is Nature Therapy?
Nature therapy is the practice of intentionally spending time in natural environments to support mental and emotional wellbeing. It’s rooted in the idea that humans are biologically wired to connect with nature a concept known as biophilia.
Forms of nature therapy include:
- Walking in green spaces
- Sitting near water (rivers, lakes, fountains)
- Gardening or tending to plants
- Observing wildlife or natural patterns
- Practicing mindfulness outdoors
Unlike traditional therapy, nature therapy doesn’t require a professional setting. It’s about using the outdoors as a healing space—one that’s free, flexible, and available to everyone.Your Weekly Wellness Boost
The Science Behind 20 Minutes Outside
Studies show that just 20 minutes in nature can:
- Lower cortisol levels (the stress hormone)
- Reduce blood pressure and heart rate
- Improve mood and emotional regulation
- Enhance focus and cognitive function
- Support nervous system balance
According to Mayo Clinic, exposure to nature can regulate the sympathetic nervous system in as little as five minutes, offering immediate stress relief. A 2024 review by Verywell Mind also highlights the psychological benefits of “green” and “blue” spaces—trees, grass, oceans, and lakes—which promote calm and reduce anxiety2.
Mind UK adds that nature can help with conditions like depression, anxiety, and seasonal affective disorder (SAD), while also improving self-esteem and reducing loneliness.
How to Build a Nature Ritual That Works
You don’t need hours or elaborate plans. The key is consistency and intention. Here’s how to make nature therapy part of your routine:
- Start with 20 minutes a day: Choose a time that fits—morning walk, lunch break, or evening unwind
- Pick a nearby spot: A local park, garden, or even a quiet street with trees works
- Leave your phone behind: Or switch to airplane mode to reduce distractions
- Engage your senses: Notice sounds, textures, colours, and scents
- Pair with movement or stillness: Walk, stretch, sit, or breathe—whatever feels restorative
You can also journal after your time outside to reflect on how your mood or energy shifted.
Common Barriers and How to Overcome Them
Even simple rituals can be hard to maintain. Here’s what to watch out for and how to stay consistent:
- Busy schedule: Treat nature time like a meeting—block it in your calendar
- Bad weather: Dress appropriately or find sheltered green spaces
- Lack of motivation: Start with 5 minutes and build gradually
- Urban environment: Seek out pocket parks, rooftop gardens, or tree-lined streets
- Feeling disconnected: Use guided nature meditations or apps to ease in
Nature therapy isn’t about perfection it’s about presence. Even brief, imperfect moments outside can make a difference.
