Keep Outside in Mind for Less Stress
Spending time in nature can help relieve stress and anxiety, improve your mood, and boost feelings of happiness and wellbeing. Whatever you call it – forest bathing, ecotherapy, mindfulness in nature, green time or the wilderness cure — humans evolved in the great outdoors, and your brain benefits from a journey back to nature.
Get Out
Have you been feeling down lately? A little sluggish, stressed out, or maybe wondering, “What’s life all about?”
Here’s another question: How much time have you spent in nature lately?
The answer to these two questions might be more closely related than you’d think.
The modern way we live has changed radically from life in the savanna, but our brains have mostly stayed the same. We still have a deep connection with nature, and research shows that if we don’t nourish that bond despite our technological advancements, we may suffer in many ways.1
Feel Better
If you’re able to, get back to nature to energize your mind and body.
Depressed: If you’re feeling blue, try going outside to green, natural spaces. A stroll in the woods has been shown to help combat depression, and even just the view of the forest from a hospital room helps patients who are feeling down.2 Head for the hills if you need a boost to your mood.
Stressed: Nature presents scenes that gently capture your attention instead of suddenly snatching it, calming your nerves instead of frazzling them.3
Anxious: You probably know that exercise is good for your state of mind. But did you know that working out in nature helps to reduce anxiety,4 among other benefits, even more than going to an indoor gym?5 Consider hitting some trails to get the best mental bang for your buck.
Self-Involved: If you dwell on your problems and just can’t stop, a walk through a meadow might put the brakes on the thought train circling through your head. Research shows that a 90-minute walk in nature lowers activity in the part of the brain linked to negative rumination.6
Fatigued: Are you constantly multitasking at work as you switch between customers and phone calls, or click from spreadsheets to presentations? Even at home, you might face a combination of kids, chores and devices vying for your attention. Your prefrontal cortex can only take so much distraction before it needs a recharge. Luckily, time in nature has been shown to restore mental abilities like short term memory and processing 3D images based on drawings.7
Uninspired: Changing the scenery is a great way to get the creative juices flowing, and nature offers stimuli that you won’t find while staring at a screen. In one example, spending four days in nature improved problem-solving skills by 50%. If you haven’t found a way to tackle that next big project at work, or an obstacle that’s impeding your personal goals, try noodling on it in the great outdoors.7
Antisocial: Time in nature can help with your personal relationships, too. Natural beauty results in more prosocial behaviors, like generosity and empathy.8
Disconnected: One of the most basic human needs is to feel that you belong and you’re part of a larger tribe. But studies show that this concept goes beyond human relationships alone. Time in nature results in a sense of belonging to the wider world that is vital for mental health.9
Angsty: At times, you might feel lost, and begin to wonder what life is all about. A dose of awe might remind you just how wondrous the world is. Nature provides trees that were hundreds of years old before you were even born, towering mountains that touch the clouds and a sky full of uncountable stars. When it comes to awe-inspiring awesomeness, nature leaves our jaws dropping and spines tingling, and rekindles the realization that we’re a tiny part of an incredible universe. What’s more powerful than that?
Consider seeing a mental health professional if your symptoms are serious, but if you’re feeling a tinge of any of the blues listed above, try something like:
- Add a daily walk on a local hiking trail to your regimen.
- Go on a bike ride around your neighborhood.
Have you been feeling down lately? A little sluggish, stressed out, or maybe wondering, “What’s life all about?”Here’s another question: How much time have you spent in nature lately?The answer to these two questions might be more closely related than you’d think.The modern way we live has changed radically from life in the savanna, but our brains have mostly stayed the same. We still have a deep connection with nature, and research shows that if we don’t nourish that bond despite our technological advancements, we may suffer in many ways.If you’re able to, get back to nature to energize your mind and body.If you’re feeling blue, try going outside to green, natural spaces. A stroll in the woods has been shown to help combat depression, and even just the view of the forest from a hospital room helps patients who are feeling down.Head for the hills if you need a boost to your mood.Nature presents scenes that gently capture your attention instead of suddenly snatching it, calming your nerves instead of frazzling them.You probably know that exercise is good for your state of mind. But did you know that working out in nature helps to reduce anxiety,among other benefits, even more than going to an indoor gym?Consider hitting some trails to get the best mental bang for your buck.If you dwell on your problems and just can’t stop, a walk through a meadow might put the brakes on the thought train circling through your head. Research shows that a 90-minute walk in nature lowers activity in the part of the brain linked to negative rumination.Are you constantly multitasking at work as you switch between customers and phone calls, or click from spreadsheets to presentations? Even at home, you might face a combination of kids, chores and devices vying for your attention. Your prefrontal cortex can only take so much distraction before it needs a recharge. Luckily, time in nature has been shown to restore mental abilities like short term memory and processing 3D images based on drawings.Changing the scenery is a great way to get the creative juices flowing, and nature offers stimuli that you won’t find while staring at a screen. In one example, spending four days in nature improved problem-solving skills by 50%. If you haven’t found a way to tackle that next big project at work, or an obstacle that’s impeding your personal goals, try noodling on it in the great outdoors.Time in nature can help with your personal relationships, too. Natural beauty results in more prosocial behaviors, like generosity and empathy.One of the most basic human needs is to feel that you belong and you’re part of a larger tribe. But studies show that this concept goes beyond human relationships alone. Time in nature results in a sense of belonging to the wider world that is vital for mental health.At times, you might feel lost, and begin to wonder what life is all about. A dose of awe might remind you just how wondrous the world is. Nature provides trees that were hundreds of years old before you were even born, towering mountains that touch the clouds and a sky full of uncountable stars. When it comes to awe-inspiring awesomeness, nature leaves our jaws dropping and spines tingling, and rekindles the realization that we’re a tiny part of an incredible universe. What’s more powerful than that?
Sources
1 Capaldi C, Dopko RL, Zelenski J. The relationship between nature connectedness and happiness: a meta-analysis. Frontiers in Psychology. 2014. doi: 10.3389/fpsyg.2014.00976.
2 Morita E, Fukuda S, Nagano J, et al. Psychological effects of forest environments on healthy adults: Shinrin-yoku (forest-air bathing, walking) as a possible method of stress reduction. Public Health. 2007;121:54–63. doi: 10.1016/j.puhe.2006.05.024.
3 Pearson DG, Craig T. The great outdoors? Exploring the mental health benefits of natural environments. Frontiers in Psychology. 2014;5:1178. doi:10.3389/fpsyg.2014.01178.
4 Mackay J, James G&N. The effect of “green exercise” on state anxiety and the role of exercise duration, intensity, and greenness: A quasi-experimental study. Psychology of Sport and Exercise. 2010;11:238-245. doi: 10.1016/j.psychsport.2010.01.002.
5 Thompson Coon J,Boddy K, Stein K, et al. Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic Review. Environmental Science & Technology. 2011(45);5:1761-1772. DOI: 10.1021/es102947t
6 Bratman GN, Hamilton JP, Hahn KS, et al. Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences of the United States of America. 2015(112);28:8567-8572. doi: 10.1073/pnas.1510459112.
7 Atchley RA, Strayer DL, Atchley P. Creativity in the Wild: Improving Creative Reasoning through Immersion in Natural Settings. de Fockert J, ed. PLoS ONE. 2012;7(12):e51474. doi:10.1371/journal.pone.0051474.
8 Zhang JW, Piff PK, Iyer R, et al. An occasion for unselfing: Beautiful nature leads to prosociality. Journal of Environmental Psychology. 2014;37:61-72. doi: 10.1016/j.jenvp.2013.11.008
9 Mayer F, Frantz C, Bruehlman-Senecal E, Dolliver K. Why Is Nature Beneficial? The Role of Connectedness to Nature. 2009;41:607-643. Doi: 10.1177/0013916508319745
10 Joye Y, Bolderdijk JW. An exploratory study into the effects of extraordinary nature on emotions, mood, and prosociality. Frontiers in Psychology. 2014;5:1577. doi:10.3389/fpsyg.2014.01577.
Music can have a profound effect on both the emotions and the body. Faster music can make you feel more alert and concentrate better. Upbeat music can make you feel more optimistic and positive about life. A slower tempo can quiet your mind and relax your muscles, making you feel soothed while releasing the stress of the day. Music is effective for relaxation and stress management.
Research confirms these personal experiences with music. Current findings indicate that music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 – 14 hertz or cycles per second). This alpha brainwave is what is present when we are relaxed and conscious. To induce sleep (a delta brainwave of 5 hertz), a person may need to devote at least 45 minutes, in a relaxed position, listening to calming music. Researchers at Stanford University have said that “listening to music seems to be able to change brain functioning to the same extent as medication.” They noted that music is something that almost anybody can access and makes it an easy stress reduction tool.
So what type of music reduces stress the best? A bit surprising is that Native American, Celtic, Indian stringed-instruments, drums, and flutes are very effective at relaxing the mind even when played moderately loud. Sounds of rain, thunder, and nature sounds may also be relaxing particularly when mixed with other music, such as light jazz, classical (the “largo” movement), and easy listening music. Since with music we are rarely told the beats per minute, how do you choose the relaxation music that is best for you? The answer partly rests with you: You must first like the music being played, and then it must relax you. You could start by simply exploring the music on this web page. Some may relax you, some may not. Forcing yourself to listen to relaxation music that irritates you can create tension, not reduce it. If that happens, try looking for alternatives on the internet or consult with Counseling Service staff for other musical suggestions. It is important to remember that quieting your mind does not mean you will automatically feel sleepy. It means your brain and body are relaxed, and with your new calm self, you can then function at your best in many activities.
Experiment now. Experience a “sound bath” and let the music carry you away
The links below each open relaxing musical selections in YouTube.
A Moment of Peace Meditation
Aneal & Bradfield, “Heaven and Earth Spirits” track from Life & Love). Lovely contemporary piano music with accompanying instruments and nature scenes.
Echoes of Time
C. Carlos Nakai from the Canyon Trilogy. Serene Native American flute music, with a picture of Nakai backlit by the sun at the Grand Canyon.
The Winding Path
Ken Kern from The Winding Path. Highly rated, beautiful piano music with accompanying instruments with pictures of exquisite flowers and plants.
Classical Indian Music for Healing and Relaxing
Gayatri Govindarajan, “Pure Deep Meditation” track. Lovely and rhythmic music played on the veena, the most ancient of the Indian plucked-instruments, with nature scenes.
Angels of Venice
Angels of Venice from Music for Harp, Flute and Cello. Classical with 3 instruments with nature pictures.
Earth Drum
“Spirit Vision,” (David & Steve Gordon. Serene and lovely contemporary Native American informed-drumming music utilizing Taos Log Drum and Incan Pan along with other instruments and ocean/forest nature scenes.
Buddha Spirit
Aneal & Bradfield from Light & Love. Reflective but strong contemporary music utilizing various instruments and occasional humming voices with colorful oscillating fractals
Spa Relaxing Music
Tranquil contemporary instrumental with piano and a fixed candle light.
Relaxation Music: 1-Hour Meditation Candle
Serene contemporary instrumental with piano and one flickering candle.
Sleep Deeply
Dan Gibson. Nature sounds and instrumental, tranquil sleep music.
Weightless
Marconi Union. The sounds on this video are carefully arranged harmonies, rhythms, and bass lines that help slow a listener’s heart rate, reduce blood pressure, and lower levels of the cortisol stress hormone.
