As the leaves turn golden, it’s easy to feel a shift in our moods. While the changing seasons bring beauty, they can have an impact on our mental well-being. Winter can be a challenging time for mental health, with shorter days and colder temperatures often leading to feelings of loneliness and depression. But there’s a powerful antidote to these winter blues — nature!
Research has shown that spending time in nature or green spaces can significantly improve mental health, reduce stress, and even alleviate symptoms of depression. In recent years, medical professionals have emphasized the mental health benefits of spending time outdoors in green spaces. Studies suggest exposure to nature can have profound effects in reducing stress, depression, anxiety, social functioning, and self-esteem. Yet, proximity to green spaces or riverfronts isn’t accessible for everyone. A report by the Hispanic Access Foundation found that communities of color are nearly three times more likely to have less access to open green spaces compared to white communities.
Development and land use decisions have often prioritized profit over protecting the environment, leading to polluted rivers and fewer natural areas for communities of color to enjoy. In many neighborhoods, parking lots and retail spaces have replaced trees and parks, and urban streams are polluted. Like many urban waterways, the Grand Calumet River in Indiana, a once-natural asset, has suffered from heavy pollution due to steel industry pollutants like polychlorinated biphenyls (PCBs), polycyclic aromatic hydrocarbons (PAHs), heavy metals, other industrial toxins, and untreated sewage continue to severely degrade the environment.
This contamination leads to beach closures, fish tumors, and deformities, restrictions on fish and wildlife consumption, and loss of fish and wildlife habitat.
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As an urban resident, I understand firsthand how disconnected city life can feel from nature—it often seems like a distant destination requiring a commute or trip. However, there’s a growing movement to invest in river restoration and restore nature in urban spaces. The idea of reclaiming nature in urban spaces-especially in nature-deficient neighborhoods—inspires my work with communities to creatively invest in and reimagine urban spaces through natural infrastructure. By incorporating natural amenities like trees and gardens, we not only improve water quality, mitigate flooding, and reduce air pollution but also have positive public health benefits.
However, communities of color and low-income communities often face significant barriers in accessing natural areas, beaches, riverfronts, and green spaces. According to the Nature Gap, families with children, especially families of color with children, have less access to nearby nature than the rest of the country. American Rivers is working alongside communities of color to identify opportunities to incorporate natural features and develop funding strategies to implement them. For example, the Rivers of Opportunity tool supports communities in reducing the nature deficiency experienced in communities of color and ensuring a clean water future for everyone. Our new online dashboard Lake Michigan Funding Resiliency Dashboard is helping Great Lakes communities identify funding for nature-based projects that provide community benefits and strengthen resilience.
Recognizing the negative impact of environmental disparities such as limited access to nature, poor air quality, and polluted rivers on emotional, physical, and psychological well-being, I sought to learn firsthand how nature influences mental health – specifically in a community burdened by environmental pollution. Can exposure to natural spaces be a “cost-effective public health intervention” in promoting mental wellness? This is particularly relevant in regions like the Great Lakes, where an abundance of rivers and lakes offers opportunities for improving mental well-being through access to nature. I was curious about how spending time near rivers or in parks can improve our mental health, so I spoke with Dr. Tifany Jamison (“Dr. Tif”) to learn more.
As a nurse practitioner serving Lake County Indiana, at Solace Health Solutions, LLC Dr. Tif is dedicated to improving the well-being of her patients. Lake County, located along Lake Michigan’s southern shore presents a mix of urban, suburban, and rural landscapes. Originally inhabited by the Potawatomi, the region is known for its sand dunes, steel mills, and proximity to Chicago. Known for a strong work ethic and blue-collar roots, the area faces economic hardship, as evidenced by higher poverty rates and a median household income 30% below the national average. Beyond the economic challenges, the community has been burdened by the legacy of pollution from the steel industry, which has contributed to increased health risk, including elevated rates of asthma, cancer, and other respiratory diseases. It is precisely this context that makes Dr. Tif’s dedication to uplifting her community and fostering well-being so vital.
When not providing direct patient care, Dr. Tif volunteers her time to facilitate an urban agriculture program led by Black youth. This program empowers young people through place-based learning, equipping them with new skills and knowledge about wellness and environmental sustainability. Recently, Dr. Tif shared exciting news about a new initiative with her place of worship to offer mental health workshops for Black/African American men and women in the community. Despite her busy schedule, Dr. Tif remains passionate about sharing her insights on the therapeutic powers of nature for mental wellness and healing.
As we settled into our conversation, we couldn’t help but comment on the unusual weather this autumn. The uncharacteristic warmth for the Great Lakes region this time of year is a pleasant surprise, providing more opportunities to get outdoors. This led us to the topic of the day: the benefits of nature and mental health.
SV: Does, spending time in nature help reduce stress and anxiety? How?
Dr. Tif: When I think about walking near water, at the park, or even sitting on a bench at the beach, there is something calming that urges your body to relax which significantly reduces cortisol levels – a hormone associated with stress.
SV: Spending time outdoors, under the shade of trees and near calming waters, always makes me feel happy, but scientifically nature provides mental health benefits? Tell me more…
Dr. Tif: Absolutely! Spending time near water can be incredibly soothing. It’s a simple yet powerful way to reduce stress and promote relaxation. When we’re near water, our senses are engaged: the gentle breeze, the soothing sounds, the beautiful sights. These stimuli can trigger a relaxation response in our bodies, slowing our heart rate and easing muscle tension. It’s a simple yet powerful way to reduce stress and improve our overall well-being.
It’s no surprise that water holds a special place in our lives, given that we are primarily composed of water. The rhythmic sound of water can be incredibly therapeutic, acting like a natural lullaby that eases tension and promotes relaxation. It’s a simple yet powerful way to recharge and rejuvenate.
SV: What other natural mood boosters does nature hold? What about people that suffer from depression?
Dr. Tif: Isolation can exacerbate feelings of loneliness and depression, particularly during the winter months. Spending time outdoors, like going for a walk in a park or a forest, significantly improves our mental well-being and shake off those winter blues. Sunlight, for example, increases serotonin levels, a neurotransmitter associated with happiness. A simple outdoor walk, surrounded by the calming hues of nature – blues, yellows, and oranges – can foster a profound sense of peace and tranquility. In fact, incorporating mindfulness techniques, like meditation or yoga, into your outdoor experiences can further enhance the calming and restorative effects of nature. Additionally, encountering other people on trails and in parks can provide opportunities for social interaction and a sense of connection
SV: That’s a great point! The therapeutic benefits of spending time in nature are undeniable.
Dr. Tif: Exactly! Nature promotes both mental and physical well-being. Physical activity, especially when combined with nature exposure, offers a powerful boost to mental health. Activities like hiking or biking not only get our bodies moving but also release endorphins, natural mood elevators.
SV: I’ve come across research suggesting that exposure to nature can increase attention span and even benefit individuals with ADHD. Is there any truth to it?
Dr. Tif: Yes, nature has a remarkable ability to improve focus. By tuning into the natural world and engaging our senses – sight, sound, touch, and smell – we can become fully present in the moment. This heightened awareness can improve our focus, reduce stress, and enhance our overall well-being. This, in turn, restores our attention span and promotes a sense of calm. Even simple activities like sitting by a body of water can be incredibly therapeutic. The vastness of the water can paradoxically help us focus on our immediate environment, allowing us to concentrate on specific tasks.
SV: I’m not a huge fan of the cold, so I tend to stay indoors during the winter. Any tips for getting outdoors even when it’s chilly?
Dr. Tif: If the weather permits, even on moderately cold days, I encourage people to bundle up and spend at least 15 minutes outdoors. Fresh air and sunlight can do wonders for your mood and energy levels. Even a short amount of time spent outdoors or in a green space can make a significant difference in your mental and physical health
When it’s too cold to be outside, Dr. Tif suggested I consider alternative options:
- Indoor Green Spaces: Visit botanical gardens, greenhouses, or zoos. These places offer opportunities to connect with nature, even during the winter months.
- Volunteer: engage with a nearby urban farm or community gardens. The social interaction and physical activity can be incredibly beneficial.
- Indoor Plants: Bringing plants indoors can improve air quality and boost mood.
- Artificial Light Therapy: If you’re struggling with seasonal affective disorder, consider using a light therapy box to mimic natural sunlight.
SV: “Thank you so much for sharing your insights with us, Dr. Tif, Before we wrap up, I’d love to know: What’s your favorite outdoor space to unwind and recharge?”
Dr. Tif: My favorite place to unwind is near a body of water – specifically Lake Michigan. It provides a sense of calm and focus, allowing my mind to wander freely. The sound of water invites me to pause and appreciate the beauty of nature. It’s a place where I can feel a spiritual connection to the world around me, humbled by its vastness and complexity.
Nature, particularly bodies of water like rivers, offers us a vast, natural pharmacy. By simply being near water or engaging in nature, we can experience numerous physiological and psychological benefits. The calming sounds of flowing water, the fresh air, and the beauty of natural landscapes can reduce stress, improve mood, and contribute to improved mental and physical health.
My conversation with Dr. Tifany Jamison sparked a strong interest in how I can better incorporate nature into my daily life to improve my mental well-being. I left our discussion about the mental health benefits of nature with three key takeaways:
- The calming effect of nature can reduce stress
- Rivers, parks and forests are mood boosters
- Nature can enhance mindfulness and support mental clarity
So, what are you waiting for? Get outside and experience the healing power of nature!
