About two years ago, Brooklyn-based journalist Wandy Felicita Ortiz was diagnosed with major depressive disorder (MDD). In addition to taking the antidepressant medication sertraline (Zoloft), Ortiz was told by both her psychologist (who she sees for therapy) and psychiatrist (who she sees for medication management) that another top way to help alleviate her depressive symptoms is by going outside and being active outdoors.

As someone with depression who works from home, Ortiz sometimes finds that just getting out of the house to go to the park and sit on a bench can be an obstacle to spending time in nature when she’s struggling with depressive symptoms.

However, Ortiz adds, she never regrets going. “Once I can muster up that energy, it does immediately offer some type of relief, even though I recognize that it's momentary,” Ortiz says.

When the weather is nice, Ortiz tries to go to the beach, where she sometimes works while listening to the sound of crashing waves in the background. She also enjoys hiking and camping — spending time in the woods is grounding for her, she says.

“I think that being able to immerse yourself in nature in that way where you're able to kind of experience the sublime feeling of, this is something that's bigger than me,” Ortiz says. “At the same time, I'm an integral part of that microcosm.”

The Research Is Clear: Nature Boosts Mental Health

Like Ortiz, many people find being in nature to be a salve for their mental health, in terms of alleviating symptoms of or even preventing depression.

For instance, a study published in February 2019 in the Proceedings of the National Academy of Sciences found that children in Denmark who grew up surrounded by the least amount of green space — such as urban environments — had a 55 percent higher risk of developing psychiatric disorders like MDD compared with those surrounded by the most green space.

An analysis published in May 2022 in the International Journal of Environmental Research and Public Health yielded similar findings. Researchers found that taking walks in nature may help people with clinical depression feel some relief from their symptoms.

These findings aren’t surprising to Michele Goldman, PsyD, a clinical psychologist at Columbia Health and a media advisor for the Hope for Depression Research Foundation, both in New York City.

“Being immersed in nature is helpful for all of us, especially those of us glued to a screen all day,” Dr. Goldman says.

Why Does Nature Help Relieve Depression?

There are several reasons being in nature can be helpful for people living with depression.

“Being in nature has been shown to increase feelings of happiness and well-being, which can help combat feelings of depression,” says Alisa Ruby Bash, PsyD, a licensed marriage and family therapist in private practice in Malibu, California.

Specifically, one large study published in December 2021 in the Journal of Affective Disorders showed that each additional hour of daylight people spent outdoors each day was linked to greater levels of happiness, lower risk of developing MDD, and a lower chance of being on antidepressants, among other benefits.

What’s more, the calm and quiet of nature make it a great place to engage in mindfulness — a science-backed practice that involves focusing on the present moment, including your surroundings, rather than worrying about the past or future — according to research published in January 2018 in Mindfulness.

Mindfulness has many benefits for people with depression, including helping them avoid ruminating on things that happened in the past, according to an article published by the Greater Good Science Center at the University of California in Berkeley.

Spending time in nature, says Goldman, could also be a form of behavioral activation — an evidenced-based strategy in which people learn to set goals to increase how often they engage in activities they enjoy or that are important, according to the American Psychological Association (APA). This, in turn, helps an individual improve their mood, thoughts, and quality of life, per the APA.

“Behavioral activation is one of the most effective tools to manage depression,” Goldman says. “It’s the idea that while you might not want to do something, if you act in a certain way, you will feel the benefits of that action.”

5 Tips for Making Time in Nature Part of Your Daily Routine

Depending on where you live, you can get your “dose” of spending time in nature in various places, including public parks, beaches, your own backyard (if you have one), and more.

So how much nature do you need to feel the benefits if you have depression? There is no one specific guideline, but there are some estimates based on research.

One study published in June 2019 in Scientific Reports suggested that spending at least 120 minutes per week in nature is linked to good health and well-being in general. That means even just 15 minutes or so each day can help you feel better, says Goldman.

Some obstacles — such as living in a city, living in a cold climate, or lack of accessibility to some nature-based activities for people with certain health conditions — can make it more challenging to access green spaces.

However, there are some ways around these obstacles. “Being busy, living in a cold, challenging, or urban environment does not have to limit your access to nature,” Bash says.

1. Start Small

If you’d like to up the amount of time you spend outdoors each day, Goldman suggests starting small. If you’re not sure you can commit to 15 minutes a day just yet, try starting out with just two minutes a day. Once you feel ready, you can work your way up from there, adds Goldman.

Potentially even easier: You could try eating lunch or having a cup of coffee outside rather than indoors. “There are so many things we do during the day that can be done outside, which can increase our time in green spaces,” Goldman said. “You do not need to change your day drastically just to increase your time spent outside.”

2. Schedule a Visit to a Nearby Park or Nature Preserve

Many places, including cold climate areas, have parks or nature preserves that remain open year-round. Consider visiting these places to experience the beauty of nature, Bash suggests. For instance, even if you only have time during a lunch break, perhaps you could bundle up and go for a quick walk in a nearby park. Or even just getting outside your workspace and taking a few slow, deep breaths while taking a quick walk around the block can help, Bash adds.

3. Bring the Great Outdoors Indoors

Even if you can’t go outside, you can still bring elements of nature into your home. You could place plants in your home or office, display nature-themed art or photos, or use essential oils to fill your home with natural scents, Bash says.

Even spending time meditating while watching nature footage of your favorite environment on YouTube can help you reap the benefits of nature, Bash says. Taking care of an indoor garden could also help you connect with the beauty of nature as well, she adds.

4. Try Your Hand at Winter Sports

If you live in a colder climate, winter sports — skiing, snowshoeing, ice skating, and the like — could offer you an opportunity to enjoy the outdoors and experience the beauty of winter at the same time, says Bash. A quick internet search could help you locate beginner classes near you, such as at local ski lodges or ice skating rinks.

5. Try to Spot Wildlife (From a Distance)

Spotting local wildlife is a fun activity you can do any time of the year, and they can be even easier to spot during the winter months, says Bash. Try spotting birds, squirrels, rabbits, and other animals from afar that may be more visible against the snow.

While observing wildlife, be sure to keep your distance. Most animals want to be left alone — trying to approach wildlife of any kind can startle them and potentially cause you to get hurt, warn experts at the University of Utah Health in Salt Lake City. When spending time in nature, try to stay at least 75 feet — the length of about two buses — away from all wildlife, according to the National Park Service.

Why Nature Is So Helpful for Depression — Plus, How to Spend More Time Outdoors