‘Go outside and get some fresh air’ has long been common advice for staying healthy. Although the calming, mood-boosting and inspirational effects of spending time in nature have long-been championed, recent research has strengthened the case in support of nature's therapeutic benefits.

For example, a recent discussion paper from UNICEF discusses the benefits, and necessity, of urban green spaces for children’s development. A 2024 study from researchers in Quebec identified the mental health benefits of a school-based program providing students with time in nature. They found that, among a group of 10- to12-year old students with significant mental health problems, spending two hours a week in a natural environment reduced emotional distress. Teachers reported that the children were calmer and more attentive in class after time spent in nature, and that the biggest changes in behavior were among children with the most significant problems, including depression, anxiety, aggressivity and impulsivity.

Some physicians are even prescribing time in nature for their patients, specifying the frequency and duration of activity.

A new book, Nature Therapy, edited by Yonatan Kaplan, M.D. and Petros Levounis, M.D., presents a detailed case for nature-based treatments, covering a broad range of ways that nature can augment traditional medical treatments to restore, heal, and even prevent potential illness. These include urban green spaces, horticultural therapy, wilderness therapy, forest bathing, animal-assisted therapy, nature activism, and more.

While there is no single agreed-upon definition, nature therapy is “is broadly understood by the public as intentional interactions with ecological resources to promote psychological and physical well-being. Public spaces such as parks, beaches, and the general outdoors are examples of ecological resources," Kaplan writes in the book.

How does time in nature actually benefit people psychologically and emotionally? Authors Kaplan, Levounis and colleagues suggest three overarching benefits from nature therapy .

• Exposure to nature encourages relaxation in stressed people.
• Humans feel instinctual connection with other living organisms.
• Natural environments are inherently fascinating and can hold attention without causing mental fatigue.

One example of a common beneficial connection to nature is with birds, which can take a variety of forms including watching them and listening to their songs. Birdwatching, a popular and growing hobby, offers an opportunity for social interaction and expanding social networks, which has important long-term mental health benefits. But you don’t have to invest significant time and effort in a new hobby to reap some of the benefits. Some research has found that everyday encounters with birds are associated with mental well-being in people with and without mental illness, and the benefits persist beyond just the encounter.

One advantage of exposure to birds over other aspects of nature is wider access—even in highly urban environments, birds are usually abundant. Another study found that even listening to bird sounds on headphones is associated with improved mood and reduced negative feelings.

Kaplan notes, however, there are limitations of current research: "Although a growing body of evidence supports the psychological benefits of nature-based interventions, limitations to the evidence prevent nature therapy’s adoption into conventional medical practice."