What if you could take a pill that would lower your stress levels, boost your mood, and improve your health? And, what if this pill was free, safe, and easy to access? You might think this is a fantasy, but it’s not. It’s nature.
Nature has been proven to have remarkable effects on our well-being. It can decrease the amount of cortisol, the hormone that triggers stress, and increase the amount of serotonin, the neurotransmitter that controls happiness.
It can also strengthen our immune system, lower our blood pressure, and improve our cognitive function. This is why some experts refer to nature as the “nature pill” – a potent solution for the challenges of modern life.
The Growing Problem of Stress
Stress is one of the most common health complaints across the world. In America alone, nearly 2 in 3 adults say they frequently experience stress in their daily lives. 37% even declare their stress levels have increased over the past year.
This is problematic because chronic stress can wreak havoc on the body and mind. When we perceive threats, real or imagined, our bodies initiate the “fight-or-flight” stress response. Hormones like cortisol and adrenaline surge through the bloodstream, raising heart rate, blood pressure, and metabolism.
Originally an evolutionary survival mechanism, stress reactions now occur in response to work emails, traffic jams, and interpersonal conflicts. When activated too frequently, the stress response puts us at higher risk for:
- Heart disease
- High blood pressure
- Diabetes
- Obesity
- Depression
- Anxiety
- Insomnia
- Headaches
- Gastrointestinal problems
Clearly, finding ways to unwind from stress is imperative for health and well-being. While trends like yoga, meditation, and therapy can help, not everyone has the time, money, or access to partake regularly.
This is where nature comes in.
The Nature Pill Prescription
The idea that spending time outdoors in nature can provide respite from modern life is not new. Humans have been extolling the virtues of fresh air and greenery for centuries. However, we now have concrete evidence that nature exposure effectively counteracts stress.
A recent study by researchers at the University of Michigan provides some of the first empirical data on what they dub the “nature pill.” Over an 8-week period, participants were instructed to spend at least 20-30 minutes outdoors in nature 3 times per week. They were free to choose natural locations of their liking, but could not use technology, exercise, or socialize during the sessions.
The results were definitive: Spending 20-30 minutes sitting or walking in nature lowered cortisol levels significantly more than shorter or longer durations. Just being present in the outdoors, away from the stimulation and demands of daily life, allowed participants’ stressed systems to reset.
According to lead author Dr. MaryCarol Hunter:
Our study shows that for the greatest payoff, in terms of efficiently lowering levels of the stress hormone cortisol, you should spend 20 to 30 minutes sitting or walking in a place that provides you with a sense of nature.
Additional Benefits of the Nature Pill
Beyond secreting fewer stress hormones, participants experienced a range of secondary perks:
- Lower blood pressure
- Decreased nervous system arousal
- Improved mood
- Increased energy and ability to focus
- Higher creativity and problem-solving skills
These are significant improvements from a modest, regular dose of nature. It requires no money, equipment, or special skills, yet yields multi-faceted effects.
How Does Nature Relieve Stress?
You may be wondering, what exactly is behind nature’s seemingly magical stress-busting power? A few key mechanisms are at play:
1. Attention Restoration
Modern environments like offices, cars, and stores force us into a state of prolonged directed attention. We have to actively ignore distractions to focus on work and tasks. In nature, our attention is captured effortlessly by pleasing stimuli like trees, flowers, water, and animals. This allows our prefrontal cortex, the part of the brain that handles complex thinking, to take a break.
2. Awe & Aesthetic Appeal
From weather events to landscapes and wildlife, nature offers endless sources of amazement. Studies show that experiencing awe prompts a “small self” perspective, diminishing daily anxieties. Beautiful natural settings also spark positive emotions and release pleasure-inducing neurotransmitters like serotonin.
3. Symbiosis with Natural Rhythms
Humans evolved in concert with the cycles and rhythms of the natural world. Being in nature reminds our bodies of these primordial patterns, triggering a relaxation response. The variability and unpredictability of nature also capture our attention in a bottom-up fashion, breaking the repetitive rumination of top-down thinking.
4. Fresh Air & Sunshine
Nature provides literal buffers against stress. Greenery produces oxygen while removing pollutants from the air. Sunshine boosts vitamin D levels crucial for mood and immunity. Microbes in the soil may also interact with the gut-brain axis to decrease inflammation.
Putting the Nature Pill Into Practice
Convinced of nature’s therapeutic merits? Here are some practical tips to incorporate the nature pill into your routine:
Start small – Don’t overwhelm yourself. 10-20 minutes 3 times per week is enough. Build up gradually.
Make it a daily habit – Like exercise or meditation, regularity yields the most benefits. Set reminders to take your nature pill at least once a day, even on busier days.
Try a walking meeting – For work obligations, suggest a walking meeting outdoors. Or, take your next phone call as a nature walk.
Have nature breaks – Structured downtime in nature gives you defined time to unwind. Take 5-10 minutes between tasks or meetings.
No tech allowed – Resist the urge to check devices. Let your senses tune into the present surroundings.
Immerse all your senses – Notice smells, textures, sounds. Engage with nature fully.
Change locations – Vary where you take your nature pill. Forests, parks, gardens, beaches, rivers – try them all!
Make it social – Being with friends or family outdoors combines nature’s benefits with social wellbeing.
Don’t overthink it – Let your mind wander naturally versus trying to “use the time correctly.”
Nature Exposure for the Future
Fortunately, most people can access patches of nature within and surrounding their cities. Investing in more urban green spaces and natural recreation areas is also crucial for community health.
Perhaps someday doctors will literally “prescribe” doses of nature exposure to patients as part of standard care. Until then, don’t underestimate the power of a simple walk outside to boost your mood, health, and resilience. Turn to the nature pill when you feel stress mounting and need a sustainable, inexpensive way to cultivate calm.
