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crossroadspsych.net
news
https://www.crossroadspsych.net/news/spring-outdoor-activities-for-mental-health
Incorporating even a few hours of outdoor activity each week during the spring can lead to real and lasting benefits for those struggling with depression and anxiety. Whether it’s gardening, jogging, or just sitting on a bench in the sun, the outdoors offers a natural, accessible, and powerful form of therapy.
## Still struggling with how to start? Try these five easy outdoor activities for improving your mental health: [...] Moreover, outdoor activities often involve social interaction—whether it’s chatting with a friend on a walk or joining a group hike. Social connection is crucial for mental health. The National Institute of Mental Health highlights that strong social ties can act as a buffer against depression and anxiety. Spring provides the perfect setting for reconnecting with others after months of indoor isolation. Call a friend, talk to a neighbor who is outside taking a walk or doing some gardening, even [...] Nature also plays a vital role in calming the mind. A growing body of research suggests that simply spending time in green spaces can reduce stress, lower blood pressure, and improve overall well-being. According to a study published in Journal of Environmental Psychology, nature exposure reduces rumination, a key factor in both depression and anxiety. Spring, with its blooming flowers, green leaves, and fresh air, offers a sensory-rich experience that encourages mindfulness and relaxation.
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pmc.ncbi.nlm.nih.gov
official
https://pmc.ncbi.nlm.nih.gov/articles/PMC12692051
A substantial body of research has confirmed that engaging in outdoor activities is associated with reduced depressive symptoms and improved well-being . Empirical studies have shown that activities such as walking, cycling, or gardening can effectively alleviate stress, anxiety, and fatigue by promoting physical movement and social interaction [19,20]. However, most of these studies conceptualize outdoor activity primarily as a form of physical exercise, emphasizing its physiological effects [...] behavioral medicine showing that routine outdoor activity and recreational walking are strong predictors of reduced depression and anxiety [48,49]. [...] engage with natural environments exhibit substantially lower levels of anxiety and depression .
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plt.org
article
https://www.plt.org/educator-tips/outdoor-activities-teens-mental-health
Being in nature can improve our mood, reduce feelings of stress and anger, and even help alleviate symptoms of anxiety and depression. This is especially important for teens as anxiety disorders affect 1 in 3 teens, and 1 in 5 experience depression.
By prioritizing mental health during adolescence, teens can build a strong foundation for future well-being, academic success, and fulfilling relationships. [...] Research has consistently shown that spending time outdoors has numerous benefits for our mental health such as:
Reduced Stress: Exposure to natural environments has been shown to lower cortisol levels, blood pressure, and heart rate, all indicators of stress.
Boosted Mood: Being outdoors can increase feelings of pleasure and relaxation, and even reduce symptoms of depression. [...] Teacher and students discussing a PLT activity outdoorsWhatever you had already planned for the day’s lesson, do it outdoors! Everyone will get the benefits of being in nature, and you don’t have to add anything to the lesson plan.
Sitting outdoors for even just 10-15 minutes can reduce stress and anxiety, improve mood, reduce symptoms of ADHD and PTSD, and enhance cognitive function. Plus, natural light boosts serotonin levels, regulating emotions and sleep.
## Soil Touching
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sciencedirect.com
article
https://www.sciencedirect.com/science/article/pii/S2352827321002093
institution showed stronger effects on depression scores, daily step counts, and weekly time of moderate physical activity than the general analysis. Beneficial effects on anxiety and depression scores were mainly provided by interventions involving social professionals whereas beneficial effects on blood pressures and daily step counts were provided mainly by interventions involving health professionals. Most studies have a moderate to high risk of bias. Nature prescription programmes showed [...] in September 2020. We screened 14,321 records and included 50 studies. Sixteen studies were randomised controlled trials (RCTs); 18 were controlled studies; and 16 were uncontrolled before and after studies. Risk of bias for RCTs was low to moderate; and moderate to high for controlled and uncontrolled studies. Random effects meta-analysis of RCTs showed that NBIs were effective for improving depressive mood −0.64 (95% CI: 1.05 to −0.23), reducing anxiety −0.94 (95% CI: 0.94 to −0.01), [...] Compared with control conditions, nature prescription programmes resulted in a greater reduction in systolic blood pressure (mean difference –4·82 mm Hg [–8·92 to –0·72]) and diastolic blood pressure (mean difference –3·82 mm Hg [–6·47 to –1·16). Nature prescriptions also had a moderate to large effect on depression scores (post-intervention standardised mean difference –0·50 [–0·84 to –0·16]; change from baseline standardised mean difference –0·42 [–0·82 to –0·03]) and anxiety scores
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healthcare.utah.edu
research
https://healthcare.utah.edu/healthfeed/2026/06/spending-time-outdoors-can-boo…
“The benefits of being outdoors are not associated with the amount of exercise a person is getting,” Moreira says. “Small tasks like watering plants or just reading outside are linked to reduced depression and anxiety. A literature review also found that mindful nature observation, like listening to birdsong or simply being outdoors, may help decrease anxiety and paranoia in experimental settings.”
## Simple Ways to Add More Nature to Your Day [...] A recent study found that people who spend six hours or more per day in front of screens have a greater risk of developing depression symptoms. At the same time, research highlighted in a Good Notes article by Joanna Bettmann Schaefer, MSW, PhD, a licensed clinical social worker at University of Utah Health, found that just 10 minutes outdoors can improve mood and cognitive function.
In other words, stepping outside may be one of the easiest and most accessible mental health tools available. [...] “All of these different types of outdoor spaces delivered positive results, which underscores the importance of preserving green spaces in our natural and built environments,” Bettmann says.
While weekend camping trips and long hikes in the woods sound great, those activities may not be accessible to everyone on a regular basis. Strolls around your neighborhood, a walk through a city park, gardening, or simply sitting outside are all helpful.
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connectionshs.com
article
https://connectionshs.com/resources/8-outdoor-activities-that-double-as-stres…
As the weather warms up, it’s the perfect time to take your self-care outside. The benefits of fresh air, sunlight, and movement aren’t just about physical health—they’re also powerful tools for relieving stress and supporting mental well-being. In fact, studies show that spending time in nature can lower cortisol (the stress hormone), reduce anxiety, and even boost self-esteem (American Psychological Association, 2020). Whether you have ten minutes or an entire weekend, these eight outdoor [...] Step outside for a mental reset
You don’t need a long vacation to reset—sometimes all it takes is a few minutes in the sun or a slow walk through the trees. Try one of these activities this week and pay attention to how your mind and body respond. The outdoors is your natural stress reliever—take advantage of it and recharge.
Looking to connect with others on a similar journey? [...] Yoga for Anxiety
Blue Space and Well-being
Gardening promotes neuroendocrine and affective restoration from stress - PubMed
Want to explore other ways to prioritize your mental health? Check out this blog on building your own self-care toolkit: Building a self-care toolkit: 5 everyday practices to help manage anxiety
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medshadow.org
article
https://medshadow.org/integrative-health/other-treatments/outdoor-recreation-…
One United Kingdom-based study showed that participants who answered a questionnaire before and after enjoying a wetland open space had “greater mental wellbeing and positive affect, and less anxiety, negative affect and perceived stress after their time in nature. Clinically meaningful differences were observed in WEMWBS scores, with the group mean no longer corresponding to a ‘probable depression’ diagnosis.” [...] One United Kingdom-based study showed that participants who answered a questionnaire before and after enjoying a wetland open space had “greater mental wellbeing and positive affect, and less anxiety, negative affect and perceived stress after their time in nature. Clinically meaningful differences were observed in WEMWBS scores, with the group mean no longer corresponding to a ‘probable depression’ diagnosis.” [...] One of my favorite strategies is simply walking for my mental health. However, for full disclosure, I still struggle with anxiety and depression. These conditions still have me on medication to handle my ever-fluctuating mental health status. But, I do find vast improvements, and have been able to reduce the prescription dosage, as I’ve introduced more natural ways to handle these diseases. I have found, decreasing from 200mg to 100mg of Zoloft each day has made me less drowsy. Both the walking
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mhanational.org
article
https://mhanational.org/resources/the-outdoors-and-nature
## Natural light
Sunlight triggers the release of serotonin and vitamin D, which are associated with boosting mood and focus and reducing stress. Without enough sun, these levels can drop, leading to symptoms of depression, anxiety, and other mental health challenges. Light exposure also has a direct impact on your body’s sleep-wake cycle, and consistent sleep is one of the most important factors in your well-being. [...] Seventy percent of respondents to a Mental Health America Connection Survey reported wishing they had more time outdoors, ideally in nature away from their neighborhoods. Cities often have more stressors to physical and mental health, but green space (like parks and gardens) can reduce their impact. Even spending some time in your backyard (if you have one) can produce positive outcomes, and feeling connected to nature helps your mood even if you don’t spend time outdoors. [...] Enjoy the sunshine. Just 10-15 minutes of sun on your arms and legs a few times a week has the potential to generate all the vitamin D you need; however, this depends on factors like the season, time of day, pollution, skin tone, and more.
Try a light box. Light therapy can help with symptoms of depression and sleep disorders. The bright light from a light box mimics natural sunlight, causing the brain to produce serotonin and regulate your internal clock.
## Connection