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Nature as Medicine: How Time Outdoors Supports Mind, Body and Soul
Time in nature lowers stress and lifts mood. Here’s what the research says and easy ways to bring more green and blue space into your week.
Earl Johns, MSN, PMHNP-BC
Board-certified psychiatric nurse practitioner and founder of Wellthy Psychiatry & Wellness
✓ Medically reviewed by Earl Johns, MSN, PMHNP-BC
Photos are illustrative and don’t show actual patients.
Some of the simplest mental health tools are free and just outside your door. Spending time in green spaces like parks and forests, or blue spaces like the ocean and lakes, is linked with lower stress, better mood and a greater sense of meaning.
What the research says
Studies show that time in nature lowers cortisol, heart rate and blood pressure, and reduces rumination, the repetitive negative thinking common in depression and anxiety. One large study found people who spent at least two hours a week in nature reported better health and wellbeing than those who spent none. Those two hours can be spread across the week.
Why it works for mind, body and soul
Mind: nature gently holds your attention, giving an overworked brain a break from screens and demands.
Body: walking outdoors adds movement, daylight helps set your sleep clock, and fresh air can ease tension.
Soul: many people feel awe in nature, a sense of being part of something larger. Awe is linked with lower stress and greater connection to others.
Easy ways to start
Take a phone-free walk in a park or along the coast. Eat lunch outside. Notice trees, birds or the sky on your commute. Join a queer hiking group. Bring plants into your home. Even a few minutes counts.
Making nature feel safe
Not every outdoor space feels welcoming for LGBTQ+ people, people of color or people with disabilities. Going with friends, choosing well-used trails, or joining affirming outdoor groups can help nature feel like a place you belong.
When you need more support
Nature is a wonderful complement to care, but it isn’t a replacement for treatment when depression or anxiety are significant. If your mood stays low, reach out.
A gentle next step
Wellthy Psychiatry offers judgment-free, LGBTQ+ affirming care by telehealth across California. A free 15-minute phone consult is an easy way to see if we’re a good fit.
This article is for general education and isn’t medical advice. If you’re in crisis, call or text 988, the Suicide & Crisis Lifeline, or call 911.
About the author
Earl Johns, MSN, PMHNP-BC
Board-certified psychiatric nurse practitioner · UCSF-trained · Founder of Wellthy Psychiatry & Wellness
Earl provides LGBTQ+ and neurodivergent-affirming psychiatric care, blending medication management, therapy and whole-person approaches. His background includes inpatient psychiatry and community mental health at Glenn County Behavioral Health and Equity Health, a federally qualified health center. He sees clients in San Francisco and by telehealth across California.
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