When exhaustion, stress, and mental fatigue build up, one of the most powerful ways to reset isn’t in a pill, a podcast, or even a productivity hack. It’s spending time in nature. Research shows that brief exposure to natural environments can reduce stress, improve focus, and boost emotional resilience.

If you’ve been feeling mentally drained, here’s why time in nature is essential for wellbeing and how to incorporate it into your routine.

Why spending time in nature improves mental resilience

• Reduces stress and anxiety: Lowers cortisol and activates the body’s relaxation response.
• Boosts focus and creativity: Exposure to nature improves cognitive function and problem-solving.
• Strengthens emotional resilience: Being in nature helps regulate emotions and promotes a sense of calm.
• Improves sleep quality: Sunlight regulates circadian rhythms, leading to better rest.

How to add more nature to your routine

1. Take micro-breaks outdoors

Even 5–10 minutes outside can reset your mind and reduce mental fatigue.

✔ Try this: Step outside during breaks, eat lunch in a park, or walk around the block instead of scrolling on your phone.

2. Make nature part of your movement routine

Exercising outdoors provides double the benefits, both physical and mental.

✔ Try this: Swap a treadmill workout for a walk in a green space, practice yoga outside, or simply stretch on a balcony.

3. Use nature for mindfulness and reflection

Nature naturally encourages slower, more mindful thinking, which can improve problem-solving and emotional balance.

✔ Try this: Observe the sounds, colours, and textures around you. Take deep breaths and focus on how the air feels on your skin.

4. Bring nature indoors

If getting outside isn’t always possible, adding natural elements to your workspace can still provide benefits.

✔ Try this: Keep a plant on your desk, use nature sounds or imagery, or open a window for fresh air.

Final thoughts

Spending time in nature isn’t just a break. It’s an essential practice for mental wellbeing and resilience. Even small moments outside can help you feel calmer, more focused, and better equipped to handle life’s challenges.

‍