Green Therapy: How Nature Heals the Soul

In today's fast-paced world, where screens demand our attention and an instant dopamine hit is one click away, many of us have become disconnected from nature. Have you heard of the saying, "Go touch grass"? Well, it turns out that isn't just a passive aggressive way to tell someone to chill the eff out, but there is some truth behind it. Research shows that spending time outdoors isn't just a nice break from daily life but shows positive trends relational to the reduction of stress and improved mood.

I don’t want to be presumptive with this post, but if you had asked me five years ago—back when I was living in Texas—how much I thought about the connection between spending time outside and my mental well-being, I wouldn’t have had much to say. However, moving from a place where winter lows hovered around 34 degrees to the bitter cold and long winters of the Midwest forced me to confront just how much my environment impacts my well-being. It was the perfect example of “you don’t know what you have until it’s gone.” Now, I’m not suggesting that weather alone dictates mental health, but for me, this realization has been an important piece of the puzzle—one I might not have recognized had I not experienced this shift firsthand. So, join me as we delve into a mix of anecdotes, research, and ways to incorporate nature into daily life (even during Midwest winters).

Psychological Benefits of Nature

Research has demonstrated the remarkable restorative effects of nature—even brief exposure to greenery can rejuvenate a fatigued mind. In one study, Australian researchers had students complete a monotonous, attention-draining task that required pressing a key when specific numbers appeared on a screen. Half of the students took a 40-second break to look at a green, flowering rooftop, while the others viewed a plain concrete rooftop. Those who saw the greenery made significantly fewer errors, highlighting nature’s ability to enhance focus and cognitive performance (Lee, K.E., et al., Journal of Environmental Psychology, Vol. 42, No. 1, 2015).

I've worked with kids pretty much entirely since I finished my undergraduate degree. Now, at the time that I was working with kids post-grad, I did not consciously incorporate nature and being outside into my skills training sessions with them. Being 20 years old and fresh out of school, I found it rather daunting to sit at a table for an hour with a 10-year-old client diagnosed with ADHD and teach them textbook ways on how to focus better. The "deal" I made with those kids (and I say "deal" because in reality, it was what I wanted too) was we spend 15 minutes outside doing an activity, 30 minutes of sit-down table time where we went over skills for focus and concentration, and another 15 minutes outside doing a calming activity like drawing with chalk or blowing bubbles. Now, what the kids did not know was that the "fun" activities were actually real-life practice of therapeutic skills.

Let me paint you a picture. Jimmy*, age 11, struggled with compliance, focus in school, and anger outbursts. At the start of our first session, Jimmy was very upset about having to talk to a stranger about "boring stuff." Me too, Jimmy. As far as Jimmy was concerned, I was just another adult who was going to tell him he needs to pay attention in school and not be so angry. I asked Jimmy, "What do you like to do for fun?" He hid behind his mom and glared at me and said through gritted teeth, "Play outside." It was a bright and sunny afternoon in Texas, so I convinced him to go outside with me for an activity. I came across this unique-looking leaf that had fallen from a tree and said to him, "This looks pretty cool. I wonder if there are any other cool-looking things we can pick up out here." Jimmy's eyes lit up. He and I spent around 10 minutes finding the "coolest-looking" branches, rocks, and leaves and putting them in an old shoe box. I gave him specific prompts during our search: "I'd really like to find a rock that's smooth and as big as the palm of your hand." He spent time picking through rocks to find just the right one. So, how did this apply to skills we were trying to work on? One, it was my first session with Jimmy, so I knew the time to build rapport was most pressing then. Secondly, without Jimmy knowing it, he was practicing listening and compliance skills. I had given Jimmy the task of finding the "coolest-looking" outdoor objects, and he happily obliged. Once we got back inside, it was hard not to notice the level of calmness radiating that had not been present at the beginning of my time there. He and I sat down at his dining table, and not only was he willing to go over some curriculum-based skills with me, but he was focused. Not only was this method beneficial to establishing a relationship with Jimmy, but it engaged him throughout other sessions. He began to learn that after 15 minutes of outside time, he'd only have 30 minutes of "desk work" until he got to do another fun activity to end our session. And when outside time wasn't available, there was absolutely a notable difference in Jimmy's concentration and willingness to work with me.

I like to think of adults as just grown-up kids (well, we literally are). Much like Jimmy, I found value in making time for being outside and finding an increase in alertness, clarity, and motivation afterwards. As much as that is true, I can also recognize how difficult it can be at times to find the motivation to even go outside. This leads me to my next topic of discussion.

How Can We Incorporate Nature into Daily Life?

I don't want to be the person who gives you the surface-level answer to this question. Yes, we know we can go on hikes and walks. I'm not saying those aren't beneficial. But I'd like to present and explore a concept that I came across by Canadian researchers. I'm choosing this study because of not only its uniqueness but also because, like I said-- Midwest winters are long and cold. Dr. Holli-Anne Passmore, leading the study at Concordia University in Edmonton, believes that focusing on nature could improve spirits during the long, cold winter months. The study will involve at least 100 participants in Edmonton, where winter days can be extremely short and temperatures drop as low as -35°C. Over two weeks, participants will go about their usual routines but with one key change: they will be instructed to notice natural elements in their environment, such as frosty trees, animal tracks, or icicles, and reflect on how these sights make them feel.

Participants will complete questionnaires before and after the study to assess changes in anxiety, stress, happiness, life satisfaction, and their sense of connection to the world. The results, including stress-related enzyme measurements, will be compared with a control group that doesn’t receive the same instructions. The goal is to see if this simple habit of noticing nature can provide a mental health boost during the winter months. Passmore emphasizes that the simplicity of the intervention should not be underestimated, as people often dismiss small actions that can have a significant positive impact on their well-being.

Another anecdote-- I was enthralled by the nature in the Midwest when I first moved up here. In fact, so enthralled with it that when there was about 4 inches of snow my first winter here, I called my job and asked, "Do I still come in today?" Yes, they laughed. To me, it was this winter wonderland, and I didn't know a thing about driving in snow. If it had so much as flurried in El Paso, you would have thought it was a ghost town. Everything was closed, minimal cars were on the road, and the kids were definitely not going to school. I found myself in awe at the summers here, too. What do you mean there's grass that needs to be mowed? I noticed everything that seemed to be just another Tuesday for the individuals around me. The squirrels climbing up trees, having to be extra cautious that I don't run into deer on the highway, the fact that Lake Michigan looked more like an ocean to me than a lake. It felt magical. Of course, when you spend enough time somewhere, those things you give notice to at first become quite familiar and mundane. I think about how much more I would enjoy the environment in the Midwest if I maintained that curiosity.

So, I think Dr. Passmore brings in a very good point—give recognition to nature in your everyday routine. Maintain that curiosity. Maintain that magic.

*Names have been changed for confidentiality purposes

References:

Passmore, H.-A. (2024, December 25). Canadian researchers trial nature trick to boost mood in winter. The Guardian. https://www.theguardian.com/science/2024/dec/25/canadian-researchers-trial-nature-trick-to-boost-mood-in-winter

American Psychological Association. (2020, April). Nurtured by nature: The psychological benefits of being outdoors. American Psychological Association. https://www.apa.org/monitor/2020/04/nurtured-nature