How nature and time outdoors can support mental wellbeing

Nature supports both body and mind

Spending time in natural environments can have a meaningful influence on mental wellbeing. For many people, being outdoors helps reduce stress, settle anxious thoughts, and create space to breathe when life feels overwhelming.

This does not mean nature is a cure for mental illness. Depression, anxiety, and chronic stress are complex and often require professional care. What nature can offer is support. It can complement other forms of help and provide moments of relief, clarity, and connection during difficult periods.

How nature can help when you are struggling

Research consistently shows that time spent outdoors can support mental health in several ways. Natural environments are associated with lower stress levels, improved mood, and reduced mental fatigue. Many people report feeling calmer and more grounded after spending time walking in bushland, parks, or along trails.

For me, time outdoors played a supportive role during a period when my mental health was at its lowest. It did not replace professional help or the support of others, but it gave me moments of calm and perspective when I needed them most. You can read my story here.

Depression, anxiety, and stress

Depression, anxiety, and stress affect people differently. Some experience persistent low mood, others feel constant worry or physical tension, and many feel a combination of both. These experiences are common and do not reflect personal weakness.

Time in nature has been shown to help reduce stress hormones, support emotional regulation, and improve attention. Walking outdoors can also encourage gentle movement, exposure to daylight, and a break from constant stimulation, all of which support mental wellbeing.

However, if symptoms are ongoing, worsening, or interfering with daily life, professional support is important.

Nature as part of a broader support system

Hiking and time outdoors can be valuable tools, but they work best as part of a broader approach to mental health. This may include talking with a trusted person, seeking counselling, accessing medical care, or using structured mental health programs.

Nature does not ask anything of you. You do not need to perform, achieve, or fix yourself. Simply being outside, moving at your own pace, and allowing your attention to settle can be enough for that moment.

When to seek additional help

If you are feeling overwhelmed, unsafe, or unable to cope, it is important to seek help beyond self-care strategies. Support is available, and reaching out is a strong and important step.

If you need immediate help, please contact emergency services on 000, or visit our guide on where to seek help.

Moving forward

Nature can support mental wellbeing by offering calm, perspective, and a sense of connection. For many people, hiking and time outdoors become small but meaningful anchors during difficult periods.

If you are struggling, you are not alone.

Support exists, and it is okay to seek help while also finding comfort in the natural world.

Explore related guides

• Bush and forest therapy: How time in nature can support wellbeing
• How nature can alter our sense of time
• How hiking supports brain health, mood, and mental clarity
• Mental health benefits of hiking, through lived experience and support
• The benefits of hiking for physical health, mental wellbeing, and connection

References

Hartig, T., Evans, G. W., Jamner, L. D., Davis, D. S., & Gärling, T. (2003). Tracking restoration in natural and urban field settings. Journal of Environmental Psychology, 23(2), 109–123.
https://doi.org/10.1016/S0272-4944(02)00109-3

Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201–230.
https://doi.org/10.1016/S0272-4944(05)80184-7

White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., et al. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 9, 7730.
https://doi.org/10.1038/s41598-019-44097-3