The Healing Power of Nature: How Spending Time Outdoors Boosts Mental and Physical Health

As a psychotherapist, I work with clients using trauma-informed approaches like EMDR, Somatic Experiencing, and mindfulness to address mental health challenges such as anxiety, depression, and post-traumatic stress disorder (PTSD). While these therapies are powerful tools for healing, one of the most accessible and effective complements to our work is spending time outdoors. In Bozeman, Montana, we’re surrounded by breathtaking landscapes — Gallatin Valley trails, the Bridger Mountains, and some of the most beautiful rivers in the world — that offer more than just scenic beauty. Research consistently shows that time in nature enhances mental clarity, reduces stress, improves physical health, and fosters emotional resilience. 

The Science of Nature’s Mental Health Benefits

Spending time outdoors engages our minds and bodies in ways that align with the therapeutic approaches we use at ACBMT. A 2019 study in Scientific Reports found that spending just 20 minutes in a natural environment — whether a park, forest, or riverside — significantly reduces cortisol levels, the body’s primary stress hormone (Hunter et al., 2019). This mirrors the calming effects we aim to achieve through Somatic Experiencing, which helps clients regulate their nervous systems. In Bozeman, a short walk along the Gallagator Trail or a visit to Peets Hill can deliver this stress-relieving effect, making nature an accessible tool for mental health.

Nature also boosts mood by increasing serotonin and dopamine, neurotransmitters linked to happiness and motivation. A 2020 meta-analysis in Frontiers in Psychology showed that exposure to green spaces, such as forests or meadows, reduces symptoms of depression and anxiety across diverse populations (Kondo et al., 2020). For clients at ACBMT, I often recommend combining mindfulness practices with outdoor time — focusing on the sound of a stream or the feel of grass underfoot — to enhance these neurochemical benefits. This synergy amplifies the grounding techniques we practice in session, helping clients stay present and reduce intrusive thoughts.

Stress Reduction: Nature as a Natural Therapist

Chronic stress is a common issue for many of our clients at ACBMT, often addressed through Cognitive Behavioral Therapy (CBT) or mindfulness. Spending time outdoors offers a complementary approach. A 2017 study in Health & Place found that individuals who spent at least 30 minutes per week in green spaces reported lower stress levels and better overall health (Shanahan et al., 2017). In Bozeman, opportunities abound — hiking the “M” trail or strolling through Lindley Park can provide immediate relief. These activities encourage mindfulness by shifting focus to sensory experiences, like the rustle of leaves or the scent of pine, which align with the body-based interventions we use in Somatic Experiencing.

Outdoor time also promotes physical activity, a key stress reliever. A 2014 study in Annual Review of Public Health noted that physical activity in natural settings, such as hiking or biking, enhances mental health more than indoor exercise, due to the combined effects of movement and environmental stimuli (Hartig et al., 2014). For Bozeman residents, biking along the Main Street to the Mountains trail system or skiing at Bridger Bowl not only reduces stress but also fosters a sense of connection to our vibrant outdoor community.

Combating Depression and Anxiety: The Restorative Power of Green Spaces

At ACBMT, we use therapies like Internal Family Systems (IFS) and Emotional Freedom Techniques (EFT) to help clients manage depression and anxiety. Spending time outdoors can enhance these efforts by providing a restorative environment. The concept of “attention restoration theory” (ART), developed by Kaplan and Kaplan (1989), suggests that natural settings replenish cognitive resources depleted by daily demands, reducing mental fatigue and improving mood. A 2021 study in Journal of Environmental Psychology confirmed that exposure to natural environments improves cognitive function and reduces depressive symptoms, particularly for those with high stress loads (Bratman et al., 2021).

In Bozeman, where long winters can exacerbate seasonal affective disorder (SAD), outdoor time is especially valuable. A 2018 study in Journal of Affective Disorders found that sunlight exposure, even on cloudy days, increases serotonin production, alleviating SAD symptoms (Sarran et al., 2018). Clients can benefit from short outdoor activities, like snowshoeing in Hyalite Canyon or even a walk around the block, to counteract winter blues. As a psychotherapist, I encourage clients to pair these outings with mindfulness exercises, such as deep breathing while observing the landscape, to maximize therapeutic benefits.

For anxiety, nature provides a grounding effect. A 2019 study in International Journal of Environmental Research and Public Health showed that forest bathing — a Japanese practice of immersive nature exposure — reduces anxiety by lowering heart rate and promoting relaxation (Antonelli et al., 2019). In Bozeman, clients can practice forest bathing by simply sitting by a creek, focusing on sensory inputs to calm the nervous system.

Physical Health Benefits: A Holistic Approach

Spending time outdoors doesn’t just benefit mental health — it enhances physical well-being, which is closely linked to emotional resilience. At ACBMT, we recognize the mind-body connection, and outdoor activities support this holistic approach. A 2020 study in The Lancet Planetary Health found that regular exposure to green spaces is associated with lower risks of cardiovascular disease, obesity, and diabetes (Twohig-Bennett & Jones, 2020). Activities like hiking Drinking Horse or kayaking at Hyalite Reservoir increase physical fitness while fostering mental clarity.

Outdoor time also improves sleep quality, a critical factor for mental health. A 2017 study in Sleep Health found that exposure to natural light regulates circadian rhythms, leading to better sleep and reduced symptoms of depression (Blume et al., 2017). In Bozeman, where outdoor recreation is a way of life, clients can incorporate evening walks or early morning runs to align their sleep cycles with natural light patterns, complementing our therapeutic work to stabilize mood.

Social Connection: Building Community in Bozeman’s Outdoors

Loneliness is a growing public health concern, linked to increased risks of depression and anxiety (Cacioppo & Cacioppo, 2018). In Bozeman, a community known for its outdoor culture, spending time outside fosters social connections. A 2021 study in PLOS ONE found that individuals who participate in group outdoor activities, such as hiking clubs or community cleanups, report stronger social bonds and lower loneliness (Wood et al., 2021). Joining a local group like the Gallatin Valley Land Trust’s trail maintenance events or a meetup at Bozeman Pond can create meaningful interactions, aligning with our goal at ACBMT to support clients in building healthy relationships.

For clients with social anxiety, nature provides a low-pressure environment for connection. The Bozeman Parents online forums are great platforms to find outdoor meetups tailored to families or professionals. These activities mirror the non-judgmental, supportive atmosphere we cultivate in therapy, making outdoor social engagement a natural extension of our work.

Practical Tips for Incorporating Outdoor Time in Bozeman

As a psychotherapist, I encourage clients to integrate outdoor time into their mental health routines, leveraging Bozeman’s unique environment. Here are practical tips to get started:

• Start Small: Spend 20 minutes daily in a local park practicing mindfulness by focusing on your senses — sight, sound, touch. This aligns with our mindfulness-based therapies at ACBMT.

• Explore Local Trails: Hike beginner-friendly trails like Drinking Horse or Grotto Falls. Bring a journal to reflect on your emotions, complementing IFS or CBT techniques.

• Join Community Activities: Participate in group hikes or cleanups organized by the Montana Outdoor Science School or Bozeman Parks and Recreation. These foster social connection and purpose.

• Embrace Winter: Combat SAD with snowshoeing in Hyalite Canyon or cross-country skiing at Crosscut. Even short bursts of sunlight exposure can boost mood.

• Practice Forest Bathing: Spend quiet time in wooded areas like Bridger Creek, focusing on sensory immersion to reduce anxiety, similar to Somatic Experiencing exercises.

• Combine with Therapy Goals: After an EMDR session, take a walk along the Gallatin River to process emotions in a calming environment, enhancing therapeutic outcomes.

Challenges and Considerations

While the benefits of outdoor time are clear, not everyone has equal access. In Bozeman, rural residents may face transportation barriers to trails, and physical disabilities can limit participation. At ACBMT, we address these challenges by tailoring recommendations to clients’ needs, such as suggesting backyard mindfulness or virtual nature exposure (e.g., guided imagery of Montana landscapes). A 2020 study in Environmental Research noted that even viewing nature images can reduce stress, offering an alternative for those with limited mobility (Browning et al., 2020).

Additionally, overexertion or safety concerns in outdoor activities can deter participation. Clients should start with low-intensity activities and follow safety guidelines, such as checking weather conditions before hiking. Consulting with a therapist at ACBMT can help integrate outdoor time into a personalized mental health plan.

The Broader Impact: Nature and Community Well-Being

Spending time outdoors not only benefits individuals but also strengthens Bozeman’s community. Local initiatives like the Gallatin Valley Land Trust promote trail access, fostering social cohesion and environmental stewardship. A 2021 study in Urban Forestry & Urban Greening found that communities with accessible green spaces report lower crime rates and stronger social ties (Kuo & Sullivan, 2021). By engaging in outdoor activities, Bozeman residents contribute to a culture of wellness that aligns with ACBMT’s mission to create supportive, non-judgmental environments.

Conclusion: Nature as a Path to Healing

As a psychotherapist at ACBMT, I see spending time outdoors as a powerful adjunct to our trauma-informed therapies. From reducing stress and combating depression to fostering social connection and supporting trauma recovery, nature offers a holistic approach to mental and physical health. In Bozeman, we’re uniquely positioned to harness these benefits, surrounded by trails, rivers, and mountains that invite exploration. Whether you’re hiking the Bridgers, practicing mindfulness in a park, or joining a community outdoor event, time in nature can transform your well-being, complementing the work we do in therapy. Let’s step outside and let Montana’s landscapes guide us toward healing.

Lindsey Heinemann, LCPC

References

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