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Ah, the outdoors. What a breath of fresh air. Turns out, there is something to that feel good feeling of stepping outside. According to a systematic review of 17 studies, walking in nature decreased anxiety and rumination while improving mood and overall mental well-being.¹ One study even noted a felt sense of connection with nature, which is nice. This post reviews the findings of this study and the benefits of this underutilized method of addressing mental health.

Boost Mood

For many, there’s something intuitive about finding peace in movement and the outdoors. The research supports this. Individuals who participated in nature-based walking mental health interventions reported improvements in both their mood and sense of optimism.¹ The largest gains were from participants experiencing clinical depression and anxiety.¹ Finally, one study in the review found a significant improvement in overall mental well-being.¹ Combining nature walks with other evidence-based methods, such as cognitive behavioral therapy and mindfulness, can support shifting thoughts from the negative to positive and uplifting.

Lower Anxiety

Many with chronic anxiety become desensitized to their own levels of stress and worry. While some stress is healthy and functional, too much can disrupt problem-solving and mental clarity.⁴ Practicing relaxation provides tools and a healthier mental state to problem-solve life’s stressful events.² In the review, nature-based walking interventions were consistently associated with decreased anxiety levels.¹ Compared to urban walking, which often involves the over-stimulation of noise and crowded environments, nature-based walking offers a restorative environment to ease anxiety.

Disrupt Rumination

Individuals with mood and anxiety disorders hyperfocus, or ruminate, on what is going wrong, went wrong, or could go wrong, creating a vortex of negativity and emotional upheaval that can be hard to break out of.³ Nature-based walking interventions were found to effectively disrupt rumination by accessing natural moments of mindfulness instead.¹ The outdoors provides natural opportunities for mindfulness that may be easier to access than office-based practices. Watching a bird search for seeds or the ripples of nearby water provides a readily accessible focal point to practice quieting the mind. One might even experience a moment of wonder and appreciation instead.

Bond with Nature

One study in the review involved a more extensive consecutive five-day walking intervention in a forest park. Afterward, participants reported feeling connected to the outdoors along with an overall sense of well-being.¹ Prolonged exposure to nature may be particularly beneficial toward an overall sense of well-being, perhaps because of the emotional bond it creates with the environment.

While the mental health benefits of exercise and movement have been widely reported⁵, several studies noted the particular benefit of walking in nature as opposed to urban environments.¹ Participants who walked in green spaces reported reduced negative affect, anxiety, and stress, along with improvements in positive affect and mood. In contrast, walking in urban environments showed fewer positive effects on mental health. This suggests that the presence of natural elements, such as tress, plants, and open green spaces, plays a significant role in enhancing mental well-being.

A Simple but Powerful Mental Health Strategy

The evidence from this systematic review strongly supports the idea that nature-based walking interventions can have significant mental health benefits. Walking in green spaces has been shown to improve mood, reduce anxiety and stress, decrease rumination, and enhance mindfulness. While nature-based walking interventions show great promise in improving mood and alleviating stress, the research emphasizes that they are most effective when combined with formal modes of psychotherapy. Nature walks can complement mental health treatments, offering an additional tool for individuals looking to manage their emotional well-being. Walking in nature can be an adjunct to therapy, providing a calming environment where individuals can process their feelings while benefiting from the therapeutic effects of the natural world. As the research highlights, nature-based walking interventions can play a crucial role in improving mental health, particularly when integrated with formal psychotherapy.