Nature and Mental Health: Why Green Spaces Are Healing

Research on eco-therapy and practical ways to connect with nature

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Why nature calms the nervous system

A growing body of research shows that green and blue spaces soothe the stress response, lift mood, and support recovery. One landmark study found that hospital patients with a view of trees recovered faster than those facing a brick wall, showing that a small change in environment can lead to measurable benefits (Ulrich, 1984).

Nature also restores our ability to focus. According to Attention Restoration Theory, natural settings offer gentle, effortless stimulation, which allows the brain’s directed attention system to rest, then rebound (Kaplan, 1995). This translates to clearer thinking, less mental fatigue, and more emotional bandwidth for daily life.

Large population studies add a helpful rule of thumb. Spending about two hours a week in nature, in one block or across several shorter visits, is associated with better self-reported health and higher wellbeing (White et al., 2019). Beaches, parks, woodlands, and waterways all count.

Eco-therapy, what it is and why it helps

Eco-therapy refers to structured, nature-based activities that support mental health. It can be as simple as mindful walking by the ocean, or as guided as “forest bathing,” which invites you to slow down, engage the senses, and notice the living world around you. Reviews suggest forest bathing can reduce anxiety and improve mood, especially when practiced regularly (Hansen et al., 2017; Kotera et al., 2020).

Community programs are trialling “green prescriptions,” where clinicians recommend nature-based activities like guided walks or gardening. Early evaluations report improved happiness, reduced anxiety, and good cost-effectiveness, which is promising for public health (BBC News, 2024).

What the evidence says about green space and mental health

Meta-analyses link access to green space with lower risks of depression and anxiety, and with short-term boosts in wellbeing after time in parks and natural areas (Twohig-Bennett & Jones, 2018; Bratman et al., 2019). Benefits appear across varying ages and locations, and include small but meaningful changes in stress, sleep, and concentration (Hunter et al., 2019; World Health Organization, 2016).

Practical ways to connect with nature on the Gold Coast

You do not need a rainforest hike to feel the difference. Consistency matters more than intensity.

Start with a weekly “nature dose.” Aim for a total of 120 minutes. This could be four 30-minute beach walks at Burleigh Heads, two lunchtime laps of a local park in Runaway Bay, or a weekend paddle along a calm Currumbin waterway. Treat it like a non-negotiable appointment in your calendar (White et al., 2019).

Use your senses, not your stopwatch. Try a five-minute reset outdoors. Notice three colours, three textures, three sounds. Slow your breath to match the rhythm of waves or leaves. This style of mindful attention is central to forest bathing and can be done anywhere green (Hansen et al., 2017).

Bring nature to you. If mobility, time, or weather make it hard to go out, add small green elements indoors. A plant by your desk, birdsong recordings, or a window view of trees can nudge the nervous system toward calm. Even brief exposure to natural scenes can help (Ulrich, 1984).

Make it social when you can. Join a community garden, a coastal clean-up, or a walking group. Social connection amplifies nature’s benefits and makes healthy routines easier to maintain. Emerging projects that pair nature with community activity show especially strong gains in mood and life satisfaction (BBC News, 2024).

Use nature to support therapy goals. If you are working on anxiety, grief, or burnout, integrating eco-therapy with your treatment plan can reinforce progress between sessions. Gentle exposure to open spaces, breathwork by the water, or values-based reflection during a coastal walk can all be tailored to your goals (Kotera et al., 2020; Hunter et al., 2019).

When nature is not a quick fix

Nature helps, but it is not a replacement for professional care. If low mood, anxiety, trauma symptoms, or sleep problems are persistent, structured therapy provides the evidence-based support you deserve. Think of nature as a steady, compassionate companion to clinical work.

If you would like to weave eco-therapy into your mental health plan, I would love to help. Book a private session at Hope Prevails in Runaway Bay, or schedule a walk-and-talk by the water if that suits your comfort and goals. Together, we can design a calming, practical nature routine that fits your life.

Ready to begin, or curious to learn more? 

Get in touch here or call to book if you're seeking local, warm, and confidential support.

References

BBC News. (2024, April). Green social prescribing shows promise in improving mental wellbeing.

Bratman, G. N., Anderson, C. B., Berman, M. G., Cochran, B., de Vries, S., Flanders, J., … Daily, G. C. (2019). Nature and mental health: An ecosystem service perspective. Science Advances, 5(7), eaax0903.

Hansen, M. M., Jones, R., & Tocchini, K. (2017). Shinrin-Yoku (forest bathing) and nature therapy: A state-of-the-art review. International Journal of Environmental Research and Public Health, 14(8), 851.

Hunter, R. F., Cleland, C., Cleary, A., Droomers, M., Wheeler, B. W., Sinnett, D., … Braubach, M. (2019). Environmental, health, wellbeing, social and equity effects of urban green space interventions: A meta-narrative evidence synthesis. Environment International, 130, 104923.

Kaplan, S. (1995). The restorative benefits of nature: Toward an integrative framework. Journal of Environmental Psychology, 15(3), 169–182.

Kotera, Y., Richardson, M., & Sheffield, D. (2020). Effects of forest bathing (shinrin-yoku) and nature therapy on mental health: A systematic review and meta-analysis. International Journal of Mental Health and Addiction, 20(1), 337–361.

Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628–637.

Ulrich, R. S. (1984). View through a window may influence recovery from surgery. Science, 224(4647), 420–421.

White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., … Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 9(1), 7730.

World Health Organization. (2016). Urban green spaces and health: A review of evidence. WHO Regional Office for Europe.