Can Spending Time Outdoors Improve Mental Health?

Approximately half of the world’s population live in cities and that is expected to increase in the coming years [1]. Despite the benefits of urban living (development of social networks, access to services, etc.), there are several aspects that may have a detrimental effect on a person’s health, particularly on one’s mental health (noise, limited space, air pollution, etc.) [2].

Green and blue spaces are terms that refer to spaces in an urban environment containing parks, forests, grass, trees, etc. (green spaces) and oceans, rivers, lakes, etc. (blue spaces). The presence of green and blue spaces in urban environments are associated with better mental health (less depression, stress, etc.) [3,4,5].

Despite the positive association between the presence of green and blue spaces and better mental health, specifics regarding the types of spaces, distances to spaces, the quality of the spaces, the amount of space dedicated to green or blue environments, time spent in and around spaces, etc. and their association with mental health are yet to be elucidated. Furthermore, standardised measurements for determining what is a green/ blue space also need to be considered [6].

Even though further research is needed, there are various ways green and blue spaces are believed to improve mental wellbeing. This includes: restoration theory, the act of simply viewing these spaces improves health; the environment itself tends to be healthier (cooler, less pollution, less noise, etc.); the opportunity to engage in physical activity; and the ability to enhance social interactions [6]. Exposure to nature has also been associated with a reduction in stress hormones and improvements in the immune system. Excess stress hormones such as cortisol and inflammation are associated with a poorer mood.

It is expected that different environments have different effects on mental and physical function, and therefore, different results with regards to their impact on mental wellbeing.

Nevertheless, the positive results so far certainly support the recommendation that urban planning associations dedicate more space to green/ blue space as well as ease of accessibility, to help improve the mental wellbeing of members of the surrounding community.

Furthermore, according to the World Health Organisation, mental health promotion should include recommendations to help create living conditions and environments that support positive mental health and lifestyle habits [7].

If you are struggling with a low or anxious mood, it is recommended that you increase your exposure to ‘green’ and ‘blue’ space. While this may not necessarily cure you of your emotional difficulties, it certainly will help. In PI Therapy we recommend taking several small steps to improve your mood. These are far more achievable and sustainable over the long term, and now there is research to support it as a part of your healing journey.

If you are a mental health practitioner and would like to discover a range of integrative strategies to offer your clients, then make sure you don’t miss the 2-day PI Therapy Workshops. CLICK HERE to find out more.

If you are interested in using PI Therapy to enhance your personal mental wellbeing, CLICK HERE to find out more.

References

1. Martine, G.; Marshall, A. State of World Population 2007: Unleashing the Potential of Urban Growth; United Nations Population Fund (UNFPA): New York, NY, USA, 2007.

2. Department of Economic and Social Affairs. World Urbanization Prospects-The 2014 Revision-Highlights; United Nations: New York, NY, USA, 2014.

3. Bowler, D.E.; Buyung-Ali, L.M.; Knight, T.M.; Pullin, A.S. A systematic review of evidence for the added benefits to health of exposure to natural environments. BMC Public Health 2010, 10.

4. Wheeler, B.W.; White, M.; Stahl-Timmins, W.; Depledge, M.H. Does living by the coast improve health and wellbeing? Health Place 2012, 18, 1198–1201.

5. Völker, S.; Kistemann, T. Developing the urban blue: Comparative health responses to blue and green urban open spaces in Germany. Health Place 2014.

6. Gascon M, Triguero-Mas M, Martínez D, Dadvand P, Forns J, Plasència A, Nieuwenhuijsen MJ. Mental health benefits of long-term exposure to residential green and blue spaces: a systematic review. Int J Environ Res Public Health. 2015 Apr 22;12(4):4354-79.

7. WHO Mental Health: Strengthening Our Response. Available online: http://www.who.int/mediacentre/factsheets/fs220/en/ (accessed on 3 November 2014).