Whenever we struggle with low moods the general advice is to continue to or increase engagement with activities what we usually find enjoyable (behavioural activation) as well as various forms of mindfulness practice (observing experience as it is instead of getting caught up in destructive thinking patterns).
Eco-psychology would suggest adding another layer to such advice. Namely, to continue to or engage more with nature.
There is a growing body of research showing that our relationship with the natural world can affect our wellbeing and mood (Sheffield, Butler, and Richardson, 2022). Eco-psychology explores the relationship between human psychology and nature and proposes ways of strengthening our connection to the natural world around us.
Eco-Psychologist Miles Richardson is a key figure in researching the effects of and paths toward improved nature connectedness. We will here outline his resulting five pathways to nature connectedness, which anyone can start incorporating in their lives, whether we live in a city or in the jungle.
1. Contact: engaging our senses
Low mood can lead us to experience negative automatic thoughts (NATs), little interest in doing things we would normally enjoy, and lack of energy and motivation. Engaging with the senses is a mindfulness practice which allows us to connect with the present moment. When doing this, we show our minds what is happening right now and that what thoughts are saying is not actually happening here.
The natural world offers an opportunity to practice mindfulness while at the same time connecting with nature. This does not require a weeklong hike through the deep jungle. In fact, studies seem to be pointing to a higher importance of how we engage with nature when we encounter it than merely how much time we spend in it (Richardson, 2023). That is, it is more beneficial to stop and smell the roses whenever walking through the park than to maximise our time in the park.
Practice: The next time you walk past a plant, whether indoors or outdoors, pause and notice it’s colours, textures, and shapes. Then reach out and touch it to feel it’s surface. Finally, lean over and smell the plant. Try to take in every detail without ‘thinking’ about it. Simply experience the plant as it is through your senses.
2. Beauty: appreciating the natural world
When we feel low in mood our attention is biased to prioritise negative information. This makes it harder to notice things in our environment that we would normally enjoy or find interesting. A vicious cycle then forms where we look for information that makes us feel increasingly hopeless.
This cycle can be turned around by actively paying attention to beauty in the world. There will always be different ways of seeing things. So, when we find ourselves only noticing the bad, it makes sense to try to also notice the good. For example, when looking at a plant, we may see that it has a few brown leaves and missing petals. Rather than only focusing on this, see that it also has beautiful colours and emerging growths that will turn into new fresh leaves.
Richardson’s research points to the importance of appreciating the beauty of nature. Again, he stresses that it does not take a grand landscape to do this. We can practice this even with a pot plant in our home.
Practice: Each day, make a point of finding a natural object, like a plant, animal, weather phenomenon, and look for aspects of this that can be appreciated. Is there is anything beautiful about what you observe? You can simply spend a moment appreciating it or you may want to engage with it more actively, such as by sketching or photographing it.
3. Meaning: Discover your personal connection with nature
Richardson pointed out that our felt alignment with nature can increase our feelings of meaning in life. This makes sense given that as humans we once evolved within natural environments and depended on a connection with our surroundings for survival. We needed to pay attention to the seasons, what plants grew and when, where the jaguar made its territory, and where to find dry wood to make fire.
We can reconnect with this innate part of ourselves by finding ways of developing our personal relationship with the nature available around us. A particular tree might remind us of childhood, a landscape might evoke a sense of belonging, or the changing seasons might represent renewal and change. You may even be growing plans and learn about how to care for them. You may observe which animals live near to your home and go out to observe them.
Incorporating such experiences in our day to day lives can help us connect with aspects of ourselves that extend beyond immediate concerns and responsibilities, thus relieving hopelessness, low mood, and anxiety.
Exercise: Think of a natural place, animal, or plant that feels meaningful to you. Observe how it makes you feel to engage with it, learn about it, or simply pay attention to it. Does it make you feel peaceful, nostalgic, or maybe curious? Look for ways of bringing more of these experiences into your life.
4. Emotion: making room for feeling
Nature has a way of moving our emotional experience. A forest might lead to a sense of peace, a sunset a sense of awe, signs of spring feelings of hope, and a new sapling happiness. It can also lead is into sadness, such as when we see how the natural environment is being destroyed around us or when witnessing the sometimes brutal nature of the circle of life.
By observing how nature moves us we can deepen our inner emotional awareness. This awareness can in turn help us stay present with and process our feelings as opposed to constantly chasing the next distraction on our phone, telly, or a party. By letting nature move us, we can let our emotional experience flow naturally, without judgement or hurry, including when things feel difficult.
Exercise: Take a walk in a place where you can see nature. Bring your attention to how you are feeling emotionally and in the body. Do not attempt to change it, simply observe and let yourself feel mindfully.
5. Compassion: caring about the living world
While deepening our relationship with nature we may notice an increased sense of care and compassion for living things. We can nourish this feeling further by finding ways of caring for nature. Once more, we do not have to save an entire rain forest to reap the emotional effects of this. Simply caring for a garden or even an indoor plant can be effective.
When we feel low our attention is typically biased towards our own difficulties and a sense of helplessness. Seeing a part of nature, however small, that can benefit from your care can bring feelings of meaning, purpose, and mastery.
Compassion is the acknowledgement of someone/something’s suffering and wanting to give them relief. Supporting nature in some way is never in vain and nourishes a deeply rooted part of us.
Exercise: Find some part of nature such as a plant or animal, whether in your home or outside, and find a way of supporting it. For example: watering a sad looking plant in the park, feeding the local birds, or joining an organisation that works to protect wildlife.
Summary
Eco-psychology explores how our relationship with the natural world can influence our psychological wellbeing. Research by environmental psychologist Miles Richardson among others suggests that developing a deeper connection with nature may support mood, meaning and emotional wellbeing.
Richardson identifies five pathways to nature connectedness: contact, beauty, meaning, emotion and compassion. These pathways offer practical ways to incorporate nature into everyday life, whether through mindful sensory experiences, appreciating natural beauty, discovering personal meaning, observing our emotions or caring for living things.
By engaging with nature more intentionally, we may create opportunities to step away from negative thinking, reconnect with the present moment and experience a greater sense of purpose and connection.
Frequently asked questions
Can spending time in nature improve my mood?
Research suggests that connecting with nature can support psychological wellbeing and may help reduce stress and improve mood. The quality of our engagement with nature may be just as important as the amount of time we spend outdoors.
Do I need to live in the countryside to benefit from nature connectedness?
No. Nature connectedness can be developed anywhere, including cities and urban environments. Parks, gardens, houseplants, birds and even the changing sky can provide opportunities to connect with the natural world.
How can I connect with nature when I feel too low to go outside?
Start small. You could spend a few minutes observing a houseplant, open a window and listen to birdsong, or notice the weather from your doorstep. The aim is to find a manageable way to engage with nature without placing additional pressure on yourself.
Can nature connectedness replace psychological therapy?
No. Although connecting with nature can complement approaches such as mindfulness and behavioural activation, it is not a substitute for professional support when low mood is persistent, severe or affecting everyday life. Nature-based activities can be one part of a broader approach to mental health and wellbeing.
Further reading:
- Lumber, R., Richardson, M. and Sheffield, D. (2017). “Beyond knowing nature: Contact, emotion, compassion, meaning, and beauty are pathways to nature connection.” PLOS ONE, 12(5), e0177186
- Richardson, M. (2023). Reconnection: Fixing our broken relationship with nature. Pelagic Publishing Ltd.
- Sheffield, D., Butler, C. W., & Richardson, M. (2022). Improving nature connectedness in adults: A meta-analysis, review and agenda. Sustainability, 14(19), 12494.
