The Importance of Outdoor Time for Mental Health

The Importance of Outdoor Time for Mental Health has become a central topic in conversations about lifestyle and wellbeing. One trend gaining international attention is forest bathing, a practice rooted in Japanese culture that connects individuals with nature as a therapeutic tool. In a fast-paced world dominated by digital screens and constant connectivity, stepping outside isn’t just refreshing—it’s increasingly essential for our psychological well-being.

What Is Forest Bathing?

Forest bathing, or Shinrin-yoku, originated in Japan in the 1980s as a government initiative to combat rising stress levels. It involves spending time in forested areas and engaging the senses—listening to the rustling leaves, inhaling the earthy scent of soil, and visually taking in the greenery. It’s not exercise, nor is it about hiking. Instead, it’s about intentional presence outdoors—a concept closely aligned with mindfulness.

In short, forest bathing promotes mental clarity, reduces anxiety, and strengthens our connection to the natural world. In doing so, it underscores the importance of outdoor time for mental health in both rural and urban settings.

Why the Outdoors Matter More Than Ever

Digital burnout is on the rise. According to a 2023 Pew Research report, 71% of adults in the U.S. reported feeling mentally fatigued by daily screen exposure. Prolonged indoor lifestyles, accelerated by remote work trends, have created physical and psychological imbalances.

Fortunately, spending time outdoors—even in urban green spaces—has shown significant benefits:

Improved mood and decreased anxiety (American Psychological Association)
Reduced cortisol levels, the body’s primary stress hormone
Enhanced creativity and cognitive function, particularly after time in natural settings (Yale Environment 360)

These findings reinforce the importance of outdoor time for mental health, especially as cities integrate more green infrastructure.

The Science Behind Forest Bathing and Mental Health

Several peer-reviewed studies have confirmed the psychological benefits of spending time in forest environments.

A 2019 meta-analysis published in Environmental Research examined 64 studies and found that nature exposure significantly reduced cortisol levels, the hormone associated with stress. [source]
Research from Chiba University in Japan found that participants who spent just 15 minutes walking in a forest reported lower anxiety and improved mood compared to those walking in urban settings. [source]
A study published in Frontiers in Psychology in 2020 showed that forest bathing reduced symptoms of depression and improved sleep quality. [source]

Incorporating outdoor time for mental health—particularly through forest environments—triggers the parasympathetic nervous system, responsible for rest and recovery, and reduces the overstimulation common in urban life.

How to Try Forest Bathing (No Experience Needed)

You don’t need to attend a guided retreat to enjoy the benefits of forest bathing. In fact, trying it on your own is simple and accessible. Follow these easy steps:

Choose a Location
Look for a quiet, green space. This could be a forest, a wooded trail, or even a peaceful corner of a local park. The fewer signs of human activity, the better.
Leave the Tech Behind
Turn off your phone or leave it behind. This practice works best with as few distractions as possible.
Move Slowly
Unlike hiking, there’s no end goal or set pace. Walk slowly. Pay attention to the texture of tree bark, the movement of leaves, and the sounds around you.
Breathe Intentionally
Take slow, deep breaths. Trees release natural compounds called phytoncides, which can help lower blood pressure and support the immune system.
Stay Present
If your thoughts drift, gently bring your focus back to your surroundings—such as the feel of the wind or the scent of the forest floor.

Forest Bathing vs. Traditional Outdoor Activities

At first glance, forest bathing may look like a casual walk. However, it has a different purpose and rhythm. Here’s how it compares to other outdoor activities:

Activity	Goal	Pace	Mental Focus
Hiking	Exercise, distance	Moderate to fast	Navigation, endurance
Jogging	Cardio fitness	Fast	Breathing, performance
Forest Bathing	Mental health, mindfulness	Slow	Sensory awareness

While many outdoor activities help reduce stress, forest bathing stands out by encouraging you to slow down, focus on your senses, and fully engage with the natural world.

Tips for Making Forest Bathing a Habit

Turning forest bathing into a regular habit doesn’t require a big life change. Here are some easy ways to include it in your routine:

Set a Time: Treat it like a regular appointment. Early mornings or quiet weekends are ideal.
Pair with Other Practices: Combine it with journaling or mindful breathing for added benefits.
Go Alone or With Others: Some people prefer solitude, while others find value in joining a group or guided session.
Track Your Mood: Note how you feel before and after each session. This can help you notice progress over time.

By staying consistent, you reinforce the importance of outdoor time for mental health and make nature a lasting part of your wellness routine.

Final Thoughts

In a world full of noise and demands, forest bathing offers a quiet, healing alternative. Rather than rushing through the day, it encourages us to pause and reconnect with the natural world. This simple shift can have a powerful impact on our minds and bodies.

Even if you live in a busy city, nature is still within reach. A quiet corner in a park or a stroll under a tree-lined path can provide meaningful relief.

Ultimately, forest bathing is not about doing more. It’s about doing less—with greater awareness. For anyone seeking a low-cost, science-backed way to support emotional well-being, spending time in nature could be the most rewarding step you take.

References

Pew Research Center – Americans and Digital Fatigue (2023)
As more people report mental strain from constant screen time, stepping outdoors offers a much-needed break.
https://www.pewresearch.org/internet/2023/05/10/americans-and-digital-fatigue
American Psychological Association – The Benefits of Nature for Mental Health
According to the APA, time spent in nature can ease anxiety and lift mood, even with just short exposure.
https://www.apa.org/monitor/2020/04/nurtured-nature
Yale Environment 360 – How Nature Improves Brain Function
Not only does nature reduce stress, but it also helps restore attention and creativity, especially after time spent in green settings.
https://e360.yale.edu/features/ecopsychology-how-immersion-in-nature-benefits-your-health
Environmental Research – Nature Exposure and Cortisol Reduction (2019 Meta-analysis)
This meta-analysis of 64 studies found that being in natural environments significantly lowers cortisol levels—the body’s main stress hormone.
https://doi.org/10.1016/j.envres.2019.108899
Chiba University – Forest Walks and Mood Improvement
When researchers compared forest walks to city walks, they discovered that just 15 minutes in a forest improved mood and reduced anxiety.
https://pubmed.ncbi.nlm.nih.gov/19568835/
Frontiers in Psychology – Forest Bathing and Depression (2020 Study)
Furthermore, this study shows that forest bathing may help with depression symptoms and support better sleep over time.
https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00821/full
Shinrin-Yoku.org – Introduction to Forest Bathing
For those unfamiliar with the concept, this guide explains the roots of Shinrin-yoku and how to get started.
https://www.shinrin-yoku.org/shinrin-yoku.html
National Institutes of Health – Nature and the Parasympathetic Nervous System
Lastly, nature exposure helps trigger the parasympathetic nervous system, which calms the body and reduces overstimulation.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5580555/