10 Ways Nature Helps Your Well-Being

Photo by Wil Stewart on Unsplash

Photo by Wil Stewart on Unsplash

“In every walk with nature, one receives far more than he seeks.” – John Muir

 

Who doesn’t enjoy a walk outdoors in nature? The fact that nature settings are less and less accessible to those who live in cities should be concerning, especially with respect to overall health and well-being. The fact is, however, that continuing research shows nature has multiple benefits for your well-being.

More than 50 percent of the world’s population lives in urban areas and that proportion is projected to increase to 70 percent by 2050. Despite many benefits of urbanization, studies show that the mental health of urban dwellers is negatively affected by their city environment, with greater prevalence of anxiety and mood disorders and an increasing incidence of schizophrenia. Finding that bit of green space in cities or spending time in nature visiting rural areas may do more than provide a temporary escape from concrete, steel and glass.

Being in nature improves creativity and problem-solving.

Ever been stumped, hit a wall, unable to arrive at a well-reasoned decision? Most people have, at one time or another. It isn’t coincidence that talking time out to be in nature can result in a subsequent creativity surge and/or the sudden realization of a workable solution. Beyond that, according to 2012 research published in PLoS One, there is a cognitive advantage that accrues from spending time in a natural environment. Other research published in Landscape and Urban Planning found that complex working memory span improved and a decrease in anxiety and rumination resulted from exposure to natural green space.

Individuals with depression may benefit by interacting with nature.

Research published in the Journal of Affective Disorders in 2012 suggested that individuals with major depressive disorder who engaged in 50-minute walks in a natural setting showed significant memory span increases compared to study participants who walked in an urban setting. That participants also showed increases in mood was noted, the effects were not found to be correlated with memory, leading researchers to suggest that other mechanisms or replication of previous work may be involved.

Reductions in anxiety levels may result from green exercise.

While exercise is nearly universally recommended as a means of improving overall health and well-being, the benefits of green exercise have recently been studied relative to how such activity reduces levels of anxiety. Researchers found that green exercise produced moderate short-term reductions in anxiety, and found that for participants who believed they were exercising in more natural environments, the levels of reduction in anxiety were even greater.

Urban and rural green space may help mitigate stress for children and the elderly.

Relief of stress is an ongoing goal for millions of Americans living in urban areas, as well as for residents of cities across the globe. For children and the elderly, access to parks, playgrounds, gardens and other green areas in cities can help improve the health of these groups vulnerable to some of the challenges of urbanization.

Reduce stress by gardening.

Gardening can produce more than food for the table or aesthetically pleasing plants and landscaping. Working in the garden is also beneficial for reducing acute stress. So says the research from Van Den Berg and Custers (2011) who found reduced levels of salivary cortisol and improved mood following gardening.

A nature walk could help your heart.

Among the many health benefits ascribed to being in nature, say scientists, is the protective mechanism that nature exerts on cardiovascular function. This is due to the association between improved affect and heat reduction from natural environments in urban areas. Other research found that walks in nature reduce blood pressure, adrenaline and noradrenaline and that such protective effects remain after the nature walk concludes. Japanese researchers in a study published in 2011 suggested that habitual walks in a forest environment benefit cardiovascular and metabolic parameters. Another Japanese study of middle-aged males engaging in forest bathing found significantly reduced pulse rate and urinary adrenaline, as well as significantly increased scores for vigor and reduced scores for depression, anxiety, confusion and fatigue.

Mood and self-esteem improve after green exercise.

A 2012 study published in Perspectives in Public Health found that study participants, all of whom experienced mental health issues, engaging in exercise in nature activities showed significant improvements in self-esteem and mood levels. Researchers suggested that combining exercise, social components and nature in future programs may help promote mental healthcare. Research by Barton and Pretty (2010) found that both men and women experienced improvements in self-esteem following green exercise, with the greatest improvements among those with mental illness. The greatest changes in self-esteem occurred with youngest participants, with effects diminishing with age. Mood, on the other hand, showed the least amount of change with the young and the old.

Green space in a living environment increases residents’ general health perception.

Not everyone lives in a natural environment, where abundant trees and open space provide welcoming respite from everyday stress and a convenient outlet for beneficial exercise. However, the addition of thoughtfully-planned open spaces in urban environments can add to city dwellers’ perceptions of their general health. That’s according to 2006 research published in the Journal of Epidemiology and Community Health.

Nature can improve the quality of life for older adults.

As adults age, they often experience diminished quality of life due to medical issues and mental health concerns. In a 2015 study published in Health and Place, researchers found that nature exerts an influential and nuanced effect on the lives of older adults. They further suggested that a better understanding of how seniors experience both health and landscape will better inform methods to improve daily contact with nature that can lead to a higher quality of life for this population.

Natural environments promote women’s everyday emotional health and well-being.

Sedentary lifestyle in urban environments has been lined with poor mental health among women. Yet, it’s more than just getting up from the desk in an office environment and taking a quick walk that works best to augment overall emotional health and well-being. There’s increasing evidence that public access to natural environments helps women to alleviate stress and anxiety and facilitate clarity, reassurance and emotional perspective.

 

 *  *  *

 

This article was originally published on Psych Central.

Related Posts:

Combat Stress With Mindful Walking

10 Ways Stress Harms You

To automatically get my posts, sign up for my RSS feed.   

Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my blog and more.

I also invite you to like me on Facebook, follow me on LinkedIn,  TwitterInstagram, and Google+.

 

Success May Be Elusive, But It’s Possible

Photo by Dave Meier on Picography

Photo by Dave Meier on Picography

“Failure is inevitable. Success is elusive.” – Steven Spielberg

 

If failure seems like the worst thing that can happen, take heart. Everyone experiences it at one point or another. Most people try to learn from their mistakes, preferring to regard an outcome that is less than successful as a learning experience rather than an outright failure. The truth is that it may take repeated attempts before success is achieved, so adopting a positive attitude and sticking with the plan is a much better approach than simply giving up.

If success is what you’re after, yet you keep stumbling and feel like you never quite get there, there are some approaches you can take to ultimately achieve the outcome you desire. Keep these steps in mind:

Analyze.

If it doesn’t work out the first time, or the approach you used was less than effective, do a careful analysis of what you did to determine when, where and why it didn’t prove successful. The only way you’re going to get past a failure and achieve success is to recognize patterns, so you can learn from your mistakes.

Use this as a learning experience.

While it may seem difficult, make a conscious effort to look at mistakes and failures as a learning experience, part of the growth process you need to go through on your way to success. If you continue to regard failure as your lot in life, you’ll never find the success you seek. This is a law of self-fulfilling prophecy. You need to envision success to achieve it.

Cultivate flexibility.

Be flexible and willing to revise your plans, modify your goals and adopt and implement the latest and most current information as it becomes available.

Seek support.

Seek the advice and support of loved ones and friends. If you have people in your network you trust, talk with them about your goals and your efforts to achieve them. Sometimes all it takes to get you past a stumbling block is the reassurance from those who care about you that you can do it. Other times, you’ll receive suggestions and tips that may prove helpful. In any case, you’re not in this alone. You have allies. Make use of them.

Remain diligent.

Another cardinal characteristic of successful people is diligence. Be diligent and never give up. Success may take longer than you think. For this reason, you need to be diligent in your efforts and determined to keep going no matter what obstacles you encounter. Remember the fable of the tortoise and the hare. Slow and steady ultimately wins the race.

Replenish your goals list.

Always have new goals to strive for. The way to keep your optimism high and give you renewed motivation is to maintain a constantly evolving list of things you want to accomplish. Add new goals as you think of them or as opportunities present themselves. Keep in mind that not every opportunity is clear. You may need to scrutinize it to find the gem hidden within. An added benefit of replenishing your goals list is that it boosts enthusiasm for goals you’re currently working on.

Stay positive.

Saving the best for last, above all, stay positive. If you envision a successful outcome, you’re already making progress toward that eventuality. Plus, a positive attitude can help you weather interim roadblocks, overcome disappointments, and give you the breathing room to be able to discern potential solutions when you’re locked up.

 

 *  *  *

 

Related Posts:

How to Tap into Your Capabilities

You Won or Lost: Here’s How to Get Over It and Move On

Success Means You Make Things Happen

To automatically get my posts, sign up for my RSS feed.   

Want to get my free newsletter? Sign up here to receive uplifting messages and daily positive quotes in my Daily Thoughts. You’ll also get the top self-help articles and stories of the week from my blog and more.

I also invite you to like me on Facebook, follow me on LinkedIn,  TwitterInstagram, and Google+.