How Nature Helps Ease Stress and Anxiety: What the Science Says
This week I’m excited to touch on a topic that I’ve spent a lot of time over the last year or so focusing on professionally. As some of you know, I earned my CCFP credential this year (Certified Compassion Fatigue Professional), and it’s brought me a lot of fulfillment to help bring awareness to others with as well.
Stress is something most of us think of as “in our head.” Maybe it’s that tight feeling in our chest before a big presentation, the racing thoughts when we try to fall asleep, or the knot in our stomach when things feel out of control. But stress doesn’t just stay in our minds. It manifests physically, too, triggering a cascade of biological responses that, over time, can take a significant toll on our bodies.
When we perceive a threat or even just a challenge, our brain’s hypothalamus signals the adrenal glands to release stress hormones like adrenaline and cortisol. These hormones prepare us for action, raising our heart rate, increasing breathing, elevating blood pressure, and redirecting blood flow to our muscles.
If the stress is short-lived, this fight-or-flight response can be helpful as our bodies rise to the moment and then settle back into balance (and we’ve hopefully mitigated the threat!). But modern stressors are rarely temporary. Work demands, caregiving responsibilities, financial stress, constant notifications, and daily uncertainty can keep our nervous systems activated for far too long. Over time, this chronic stress load — also known as allostatic load — contributes to high blood pressure, muscle tension, digestive problems, sleep disruption, weakened immune function, and emotional exhaustion.
So how do we reset? How do we invite our bodies back into calm when the pace of life makes it hard to slow down?
One of the most powerful, science-backed ways is surprisingly simple: spending time in nature.
How Nature Calms the Body and Mind
Study after study shows that natural environments have measurable effects on both physiological stress markers and mental well-being:
Nature exposure reduces cortisol, blood pressure, and heart rate variability associated with stress.
Being in green spaces significantly lowers anxiety levels — even in people with chronic anxiety.
Indoor greenery, like living walls, has been shown to increase relaxation during stressful tasks.
In other words: nature doesn’t have to be remote, rugged, or hard to reach in order to support your mental and physical health. It meets you where you are.
How to Bring More Nature Into Your Life (No Matter Where You Live)
The beauty of nature-based stress reduction is its flexibility. You can be outdoorsy, urban, luxe, minimalistic, or a mix of everything, and nature can still fit into your life.
1. Add Greenery to Your Space
A few plants can make your home feel calmer and more alive. Try low-maintenance plants, self-watering pots, or even high-quality faux greenery if real plants aren’t your thing (hi, that’s me! I LOVE plants and greenery but I am highly terrible at keeping them alive).
2. Bring Natural Elements Indoors
Nature doesn’t have to be the woods and plants! Wood, stone, shells, woven textures, natural scents, and nature-inspired art help ground your space and soothe your nervous system.
3. Explore Local Parks and Public Spaces
Even dense cities almost always have pockets of nature: parks, botanical gardens, waterfronts, rooftop green spaces, and walking trails. Just 10–15 minutes are thought to help lower the physical effects of stress.
4. Let Water Work Its Magic
Visit rivers, lakes, beaches, fountains, ponds—or bring a mini-fountain into your home for a calming background sound. A fish tank can also be beneficial - just make sure you’ve got a big enough space for your finned friends.
5. Take Micro-Doses of Nature
Not every nature break has to be long or scheduled. Sit outside with your coffee, eat lunch or dinner outside, open the windows for fresh air, step out between tasks, or enjoy natural light with a plant nearby.
6. Plan Intentional Nature Outings
Whether rustic or ridiculously glamorous, intentional nature time can be transformative. Time in nature doesn’t have to equal tents and vault toilets, I promise! You can still incorporate nature even in the most upscale of accommodations (if that’s your thing).
Think: eco-lodges, scenic spas, forest-view suites, accessible wildlife areas, alpine hotels, or curated wellness getaways.
7. Physical Movement in Nature
Outdoor yoga, birdwatching, photography walks, bike rides, or gentle hikes provide emotional and physical grounding.
8. Use Nature as a Social Space
For those of you who recharge and reset with social time, you can absolutely incorporate both! Walks with friends, picnics, sunrise dates, or outdoor meetups help strengthen relationships and reduce stress.
9. Travel With Nature in Mind
A nature-centered trip once a year — or once every few years — can be a full reset.
Northern lights adventures, wildlife trips, hot springs, national parks, river cities, or alpine Christmas markets all blend nature with exploration.
10. Lean on Virtual Nature When Needed
When you can’t get away: nature documentaries, forest sound playlists, aquarium livestreams, or scenic videos still help calm the body (remember, even simulated nature is shown to be beneficial!)
Bringing It All Together
Stress may be a universal part of modern life, but the pathway back to calm is often closer than we think. Our bodies are wired to respond to nature, to soften, to breathe, to slow down. Whether it's a morning walk in a city park, a houseplant on your windowsill, a weekend surrounded by alpine scenery, or a high-end escape into the wild, nature has an incredible ability to counter the physical impacts of stress and invite us back into balance.
It doesn’t have to be complicated. Small doses count. Short moments matter. And every step you take toward connecting with the natural world — in whatever way feels accessible and authentic to you — is a step toward supporting your own well-being.
Yours in flight,
Tianna
