And, “We associate natural sights and sounds with vital resources; there’s an evolutionary basis to that,” says Amber Pearson, a health geographer and associate professor in the Department of Public Health at Michigan State University. “When birds are quiet, that’s usually a sign of danger. We can pick it up.”
The other side of the coin is also true: people find solace in the many sounds of nature. A meta-analysis co-authored by Pearson Released in 2021 They investigated the health benefits of exposure to natural sounds (birds and animals, wind and water) in national parks and found that they were associated with stress and discomfort, reduced pain, and improved mood. Water sounds can be very mood enhancing, while bird sounds can greatly reduce stress and discomfort.
Another notable aspect of spending time in nature is its absence: traffic and noise. A A review of studies, published last year Environmental Research, examined the role of exposure to green spaces in preventing anxiety and depression in adolescents and young adults aged 14 to 24 years. The most surprising result? The restorative qualities of quiet and green spaces promote mindfulness and interrupt harmful rumination. In turn, exposure reduces the risk of anxiety disorders and depression.
On another emotional plane, researchers They found out Inhaling volatile organic compounds such as limonene and pinene while in the woods can reduce mental fatigue, induce relaxation, and improve cognitive performance and mood.
When people spend time outdoors, it’s usually while walking and doing foot, ride a bike or work in the garden. In these cases, a combination of movement and scenery can double the benefits. For example, A The paper was published in the 2020 issue of Environmental Research Office workers found that after walking 20 minutes a day in a blue space, they saw significant improvements in their mood and well-being compared to walking for the same amount of time in an urban environment.
Although studies recommend at least two hours a week in green and blue spaces, “even a few minutes outside can improve mood and cognitive function,” says Elaine Anderson, a medical and psychological anthropologist and professor of biology in the College of Medicine. Western Reserve University in USA. “Remembering to take advantage of small opportunities and soak in as long as possible will help the mind, body and spirit.”
To do this, it’s a good idea to take “nature breaks” to regroup and refresh your mind, for example, taking a walk in a nearby park or garden during your lunch hour. While you’re there, tune in to the sights, sounds, smells, and other sensory experiences. “If you find situations that don’t require your direct attention and stimulate your indirect attention, you can regain focus and mental energy,” says Berman. “The more breaks you can take and get into nature, the better.”
To help you when you can’t go outside, you can bring green and blue space items into your home and get similar benefits, says Hasbach. To do this, you can combine green plants and fractures in your home (for example, with a vase of flowers or a bowl of pineapples) or photos and paintings of scenes from nature or the beach. In the same way, You can bring the scents of the natural world indoorsWith fragrant flowers or essential oils such as lavender, rose, lemon or rosemary.
If your home is near a wooded area, a park, a garden, or the ocean, open the windows and let in the soothing sounds of birdsong or waves. Otherwise, experts recommend using the app to bring home the sounds of birds, rain, sea or other elements of nature.
“What’s particularly promising is how much exposure to the outdoors can change our brains,” Anderson says. “Even if nature isn’t part of one’s life, it’s never too late to add nature experiences to your life to improve well-being.”
