{"id":77844,"date":"2023-07-17T10:07:22","date_gmt":"2023-07-17T15:07:22","guid":{"rendered":"https:\/\/www.stress.org\/?p=77844"},"modified":"2024-04-06T04:15:06","modified_gmt":"2024-04-06T04:15:06","slug":"the-therapeutic-benefits-of-nurturing-yourself-with-nature-2","status":"publish","type":"news","link":"https:\/\/www.stress.org\/news\/the-therapeutic-benefits-of-nurturing-yourself-with-nature-2\/","title":{"rendered":"The Therapeutic Benefits of Nurturing Yourself With Nature"},"content":{"rendered":"<h3 class=\"blog_entry__key-points-title\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-77845 size-full\" src=\"https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-te-lensfix-1371360-scaled-1.jpg\" alt=\"\" width=\"2560\" height=\"1707\" srcset=\"https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-te-lensfix-1371360-scaled-1.jpg 2560w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-te-lensfix-1371360-scaled-1-300x200.jpg 300w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-te-lensfix-1371360-scaled-1-1024x683.jpg 1024w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-te-lensfix-1371360-scaled-1-768x512.jpg 768w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-te-lensfix-1371360-scaled-1-1536x1024.jpg 1536w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-te-lensfix-1371360-scaled-1-2048x1366.jpg 2048w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-te-lensfix-1371360-scaled-1-600x400.jpg 600w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/>KEY POINTS<\/h3>\n<ul class=\"blog_entry__key-points-item-list\">\n<li class=\"blog_entry__key-points-item\">Research has identified nature-based, cost-free activities that promote well-being and reduce stress.<\/li>\n<li class=\"blog_entry__key-points-item\">Exposure to birdsongs, sunlight, and nature has been found to reduce common mental health symptoms.<\/li>\n<li class=\"blog_entry__key-points-item\">Even limited exposure to these forms of stress relief can bring about significant improvements in mood.<\/li>\n<\/ul>\n<div class=\"field-name-body\">\n<p>The American psyche has taken a battering over the past few years after being exposed to an unprecedented array of stressors, including a deadly pandemic, intense political divisiveness,\u00a0<a class=\"basics-link\" title=\"Psychology Today looks at mass shootings\" href=\"https:\/\/www.psychologytoday.com\/us\/basics\/mass-shootings\" hreflang=\"en-US\">mass shootings<\/a>, racial injustices, and civil liberty distress (American Psychological Association&#8217;s\u00a0<a href=\"https:\/\/www.apa.org\/news\/press\/releases\/stress\/2022\/concerned-future-inflation\">Stress in America 2020<\/a>). And it&#8217;s taken a heavy toll\u2014not only mentally but also financially. According to\u00a0<a href=\"https:\/\/www.stress.org\/workplace-stress\">The American Institute of Stress<\/a>, the costs associated with such high levels of\u00a0<a class=\"basics-link\" title=\"Psychology Today looks at stress\" href=\"https:\/\/www.psychologytoday.com\/us\/basics\/stress\" hreflang=\"en-US\">stress<\/a>\u00a0encompass an estimated $190 billion in annual health care costs for employees alone.<\/p>\n<div class=\"markup-replacement-slot markup-replacement-slot-0\" data-slot-position=\"0\"><\/div>\n<p>However, improved well-being and symptom reduction don&#8217;t necessarily need to be a financial burden for those seeking relief. For many of the most common symptoms, including\u00a0<a class=\"basics-link\" title=\"Psychology Today looks at depression\" href=\"https:\/\/www.psychologytoday.com\/us\/basics\/depression\" hreflang=\"en-US\">depression<\/a>,\u00a0<a class=\"basics-link\" title=\"Psychology Today looks at anxiety\" href=\"https:\/\/www.psychologytoday.com\/us\/basics\/anxiety\" hreflang=\"en-US\">anxiety<\/a>, and other stress-related problems, some of the most effective remedies are free and right outside your door. And research shows that you don&#8217;t have to spend a lot of time doing them to reap the rewards!<\/p>\n<div class=\"markup-replacement-slot markup-replacement-slot-1\" data-slot-position=\"1\"><img decoding=\"async\" class=\"aligncenter wp-image-77846 size-full lazyload\" data-src=\"https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-josh-hild-2629233-scaled-1.jpg\" alt=\"\" width=\"2048\" height=\"2560\" data-srcset=\"https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-josh-hild-2629233-scaled-1.jpg 2048w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-josh-hild-2629233-scaled-1-240x300.jpg 240w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-josh-hild-2629233-scaled-1-819x1024.jpg 819w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-josh-hild-2629233-scaled-1-768x960.jpg 768w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-josh-hild-2629233-scaled-1-1229x1536.jpg 1229w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-josh-hild-2629233-scaled-1-1638x2048.jpg 1638w, https:\/\/www.stress.org\/wp-content\/uploads\/2023\/07\/pexels-josh-hild-2629233-scaled-1-600x750.jpg 600w\" data-sizes=\"(max-width: 2048px) 100vw, 2048px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 2048px; --smush-placeholder-aspect-ratio: 2048\/2560;\" \/><\/div>\n<p>Here are three nature-based, cost-free stress relievers that have been shown to have significant therapeutic benefits without a major time commitment.<\/p>\n<ol>\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=wTi19MPOvDw\">&#8220;The Songbirds Are Singing.&#8221;<\/a>\u00a0<\/strong>Multiple studies have discovered that listening to songbirds not only improves overall mood and feelings of well-being but also reduces symptoms of anxiety, depression, and even\u00a0<a class=\"basics-link\" title=\"Psychology Today looks at paranoia\" href=\"https:\/\/www.psychologytoday.com\/us\/basics\/fear\" hreflang=\"en-US\">paranoia<\/a>\u00a0(Ferraro, 2021; Hamound et al., 2022; Stobbe et.al., 2022). Improvements were found in individuals with and without a history of mental health symptoms, and at least one study found that the benefits lasted beyond the immediate exposure to birdsong (Hamound, 2022). Furthermore, benefits can be produced in as few as 7 to 10 minutes of exposure to the songs (Ferraro et al., 2021).<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=vbCH5lnZ6sA\">&#8220;Let the Sunshine In.&#8221;<\/a>\u00a0Short-term exposure to natural sunlight, especially early morning sun, has been found to have a multitude of physical and mental health benefits, including improved\u00a0<a class=\"basics-link\" title=\"Psychology Today looks at circadian rhythms\" href=\"https:\/\/www.psychologytoday.com\/us\/basics\/circadian-rhythm\" hreflang=\"en-US\">circadian rhythms<\/a>, enhanced mood, reduced depressive symptoms, better bone health, reduced inflammation, and stronger immunity. Importantly, only a small amount of sun exposure is needed to reap these benefits (10 to 30 minutes a day is recommended, depending on individual factors such as age, health, and skin tone).<\/li>\n<li><strong><a href=\"https:\/\/www.bing.com\/videos\/search?q=walk+on+the+wild+side&amp;view=detail&amp;mid=D0865A31DC4B9A607119D0865A31DC4B9A607119&amp;FORM=VIRE\">&#8220;Walk on the Wild Side.&#8221;<\/a>\u00a0<\/strong>Walking is a well-established way to maintain a healthy active lifestyle and reduce stress. However, a nature walk has the added benefits of exposure to other natural stress relievers, such as fresh air, green spaces, sunlight, and relaxing sights and sounds. A study by Bratman et al. (2015) found that participants who walked in a natural area for 90 minutes as opposed to a high-traffic urban area were significantly less likely to ruminate, a symptom associated with depression, anxiety, and other mental health problems. Another study found that the simple act of being outside (walking, sitting, or doing both) for as few as 20 minutes a day three days a week produced significantly lower cortisol levels, a\u00a0<a class=\"basics-link\" title=\"Psychology Today looks at hormone\" href=\"https:\/\/www.psychologytoday.com\/us\/basics\/hormones\" hreflang=\"en-US\">hormone<\/a>\u00a0directly related to stress (Hunter, Gillespie, &amp; Chen, 2019).<\/li>\n<\/ol>\n<p>Of course, as with any outdoor activities, care needs to be taken to avoid negative effects. This includes the use of proper sun exposure protection (e.g., short-term exposure; using high-SPF sunscreen; wearing hats, eye protection, and\/or long sleeves when needed; ample hydration).<\/p>\n<p>Lastly, for those music aficionados, you&#8217;ve probably noticed that the three stress relief headings I&#8217;ve used in this post are song titles or lyrics, hyperlinked to their respective songs. Why? Because music has long been found to have significant therapeutic benefits, including helping to reduce symptoms related to depression, anxiety, pain, stress, and possibly even Alzheimer&#8217;s disease (Novotney, 2013). So, although not nature-based, I&#8217;ve thrown music into the mix because music is all around us\u2014usually for free\u2014if we take the time to stop for a moment, listen, and simply say,\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=4069PUk3aM0&amp;t=4s\">&#8220;Thank You for the Music.&#8221;<\/a><\/p>\n<div class=\"markup-replacement-slot markup-replacement-slot-3\" data-slot-position=\"3\"><\/div>\n<\/div>\n<div class=\"blog-entry-references\" data-hide-large-count-items=\"true\">\n<p class=\"blog-entry-references-label\">References<\/p>\n<div class=\"blog-entry-references-content-items\">\n<div class=\"blog-entry-references-content\">\n<p>American Psychological Association.<a href=\"https:\/\/www.apa.org\/news\/press\/releases\/stress\/2022\/concerned-future-inflation\">Stress in America 2022: Concerned for the future, beset by inflation.\u00a0<\/a>2022.<\/p>\n<\/div>\n<div class=\"blog-entry-references-content\">\n<p>Bratman, et al. (2015).\u00a0<a href=\"https:\/\/www.pnas.org\/doi\/10.1073\/pnas.1510459112\">Nature experience reduces rumination and subgenual prefrontal cortex activation.\u00a0<\/a><em>Proceedings of the National Academy of Science<\/em>. 112(28), 8567\u20138572.<\/p>\n<\/div>\n<div class=\"blog-entry-references-content\">\n<p>Chalmin-Pui, LS, Griffiths, A, Roe, J, Heaton, T, &amp; Cameron, R. (2021).\u00a0<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0264275121000160\">Why garden? \u2013 Attitudes and the perceived health benefits of home gardening.\u00a0<\/a><em>Cities<\/em>, Volume 112, 103118.<\/p>\n<\/div>\n<div class=\"blog-entry-references-content\">\n<p>Ferraro, DM, Miller, ZD, Ferguson, LA, Taff, BD, Barber, JR, Newman, P, and Francis, CD. (2020).\u00a0<a href=\"https:\/\/royalsocietypublishing.org\/doi\/10.1098\/rspb.2020.1811\">The phantom chorus: birdsong boosts human well-being in protected areas.\u00a0<\/a><em>Proc. R. Soc<\/em>.\u00a0<em>B<\/em>, 287, 20201811.<\/p>\n<\/div>\n<div class=\"blog-entry-references-content\">\n<p>Hamound, R, Tognin, S, Burgess, L, et al. (2022). Smartphone-based ecological momentary assessment reveals mental health benefits of birdlife.\u00a0<em>Science Reports,<\/em>\u00a012, 17589<\/p>\n<\/div>\n<div class=\"blog-entry-references-content\">\n<p>Novotney, A.\u00a0<a href=\"https:\/\/www.apa.org\/monitor\/2013\/11\/music\">Music as medicine<\/a>. American Psychological Association. November 2013. Vol 44, No. 10.<\/p>\n<\/div>\n<div class=\"blog-entry-references-content\">\n<p>Stobbe, E., Sundermann, J., Ascone, L. et al. (2022).\u00a0<a href=\"https:\/\/www.nature.com\/articles\/s41598-022-20841-0\">Birdsongs alleviate anxiety and paranoia in healthy participants.\u00a0<\/a><em>Science Reports<\/em>\u00a012, 16414.<\/p>\n<\/div>\n<div class=\"blog-entry-references-content\">\n<p>The American Institute of Stress. (2022).\u00a0<a href=\"https:\/\/www.stress.org\/workplace-stress\">Workplace Stress<\/a>.<\/p>\n<\/div>\n<div class=\"blog-entry-references-content\">\n<p>Van Den Berg AE, Custers MHG. (2011).\u00a0<a href=\"https:\/\/journals.sagepub.com\/doi\/10.1177\/1359105310365577\">Gardening Promotes Neuroendocrine and Affective Restoration from Stress.\u00a0<\/a><em>Journal of Health Psychology<\/em>, 16(1), 3\u201311<\/p>\n<\/div>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.pexels.com\/photo\/man-walking-on-trail-between-trees-2629233\/\">Photo by Josh Hild<\/a><\/p>\n<p><a href=\"https:\/\/www.pexels.com\/photo\/photo-of-woman-sitting-on-boat-spreading-her-arms-1371360\/\">Photo by Te lensFix<\/a><\/p>\n<p><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/high-octane-women\/202306\/the-therapeutic-benefits-of-nurturing-yourself-with-nature\">Original Post Psychology Today<\/a><\/p>\n<div class=\"blog-entry-references\" data-hide-large-count-items=\"true\">\n<div class=\"layout-content-left-rail\">\n<div class=\"h2 block-title\">About the Author<\/div>\n<\/div>\n<div class=\"layout-content-main\">\n<div class=\"about-author-card\">\n<div class=\"about-author__photo\"><a href=\"https:\/\/www.psychologytoday.com\/us\/contributors\/sherrie-bourg-carter-psyd\" hreflang=\"en\"><img decoding=\"async\" title=\"Sherrie Bourg Carter Psy.D.\" data-src=\"https:\/\/cdn2.psychologytoday.com\/assets\/styles\/thumbnail_115x140\/public\/sherrie-bourg-carter.jpg?itok=qVmQJqCp\" alt=\"Sherrie Bourg Carter Psy.D.\" width=\"44\" height=\"54\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" style=\"--smush-placeholder-width: 44px; --smush-placeholder-aspect-ratio: 44\/54;\" \/><\/a><strong>Sherrie Bourg Carter, Psy.D.<\/strong>, psychologist and author of &#8220;High Octane Women: How Superachievers Can Avoid Burnout,&#8221; specializes in the area of women and stress.<\/div>\n<div class=\"about-author__copy\">\n<div class=\"about-author-online\">\n<div class=\"h3 heading--inline\">Online:\u00a0 <a href=\"https:\/\/twitter.com\/sbcarter\">Twitter<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>KEY POINTS Research has identified nature-based, cost-free activities that promote well-being and reduce stress. Exposure to birdsongs, sunlight, and nature has been found to reduce common mental health symptoms. Even [&hellip;]<\/p>\n","protected":false},"featured_media":77848,"menu_order":0,"template":"","format":"standard","meta":{"_acf_changed":false,"give_campaign_id":0,"pmpro_default_level":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false},"categories":[139,184,163,166],"tags":[137,138,417,141,590,183,164,120,165,591,167],"class_list":["post-77844","news","type-news","status-publish","format-standard","has-post-thumbnail","hentry","category-daily-life-blog","category-music","category-nature","category-wellness","tag-american-institute-of-stress","tag-anxiety","tag-depression","tag-health","tag-hike","tag-music","tag-nature","tag-stress","tag-stress-relief","tag-stressful","tag-wellness","pmpro-has-access"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Therapeutic Benefits of Nurturing Yourself With Nature - The American Institute of Stress<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.stress.org\/news\/the-therapeutic-benefits-of-nurturing-yourself-with-nature-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Therapeutic Benefits of Nurturing Yourself With Nature - The American Institute of Stress\" \/>\n<meta property=\"og:description\" content=\"KEY POINTS Research has identified nature-based, cost-free activities that promote well-being and reduce stress. Exposure to birdsongs, sunlight, and nature has been found to reduce common mental health symptoms. 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