More and more evidence is showing that going outside, even if just for a short time, is tremendously beneficial, not only to our physical health but to our mental health as well. As a psychotherapist in New York City, I often encourage my clients to include outside exercise, or even just being out in the sunlight, as part of their regimen for healing and well-being.
I think most of us realize that getting regular exercise is beneficial to one’s physical health. Our bodies were not designed to sit all the time. What many of us forget, however, is that our bodies and minds are interconnected. Any steps we take to improve our physical health will improve our mental health, and the reverse is also true. Fortunately, being outside helps both body and mind simultaneously.
Just as we were not made to sit for most of our waking hours, we were not made to be inside. We need to be out in the sun for our bodies to produce vitamin D, a critical chemical that impacts many functions in our bodies.
The benefits of sunshine to your mental health
Sunlight can improve mood by increasing the production of serotonin, often called “the feel-good chemical.” A boost in serotonin can decrease symptoms of depression and anxiety. It can treat seasonal affective disorder (SAD), a form of depression that often occurs with decreased sunlight in the winter.
If you have trouble sleeping, this may be a sign that you need more sunlight. Sunlight affects your body’s internal clock; light tells the body to wake up. Too much light at night can confuse the body about when to sleep. Natural light regulates melatonin, which in turn regulates sleep. Disrupted sleep patterns can also negatively affect mental health. This is another reason why getting out into the sun is so important.
Vitamin D is necessary to help our bodies absorb other nutrients, such as calcium and phosphorus, which in turn are necessary for strong bones and teeth. Vitamin D is a critical component in supporting our immune system and helping us fight illness. It can also help stimulate the production of nitric oxide, which can widen blood vessels, lower blood pressure, and potentially decrease the risk of heart attacks and stroke.
It doesn’t take a lot of sunlight to start noticing a difference. Exposing yourself to direct sunlight on your arms and face for even 15 minutes a few times a week is sometimes enough for people to see their mood improve. It’s important to be outside, in that glass can filter out some of the beneficial rays that your body needs. Sunblock also filters out critical components of sunlight that create vitamin D, therefore, take your sun exposure in small enough doses so as not to burn and damage your skin. If you expect to be out for a while or at a beach or other very sunny location, use sunscreen liberally.
The benefits of nature to your mental health
More and more science is demonstrating that being in nature has additional benefits beyond sunshine and fresh air. The benefits from sunshine are magnified and expanded when we experience nature. Allow yourself to enjoy the green, the sound of the birds and squirrels, and the feel of the breeze. Interacting with nature enables you to take in the benefits that nature provides.
For instance, if you are walking in one of the many parks we have in NYC with headphones on, listening to a podcast without noticing the nature around you, you may get sunlight and exercise, but you won’t experience the added benefits of the natural environment. It would be the equivalent of walking along a busy street – good, but not as good as exposing yourself to all that nature encompasses.
One study demonstrated the benefits of this by comparing a group that walked along a busy road and a group that walked in a grassland scattered with trees. While both experienced the same physiological benefits, brain scans showed that the group that was in nature had a significant decrease in the activity of the part of the brain responsible for ruminating and negative emotions. Nature really makes a difference!
The deepening of connections with people
As you take your brief break from the office, consider inviting someone along. Make sure it is someone with whom you can have a positive conversation, or who will be okay with spending time walking in silence. Silence allows us to experience nature with all our senses. It is also an underutilized way to deepen a relationship when experiencing something together. So choose someone who is not going to gossip or talk about office politics. Feel free to suggest this to your walking companion as a guideline: no negative talk, and let’s enjoy nature in silence part of the time. I bet you’ll find others who want this as much as you do!
If you can take an outside break in the middle of the day, even just a few times a week, you will find yourself returning to the office refreshed, your general mood improved, and possibly sleeping better. If you’re in the NYC area and would like to learn more about how to add a nature walk to your regular schedule, or if you feel you need some help with stress, anxiety, depression, or other mental or emotional health issues, please feel free to reach out to me.