How Spending Time Outdoors Reduces Anxiety

Research shows time in nature can reduce stress and anxiety. Discover the mental health benefits of outdoor time and support available in Calgary.

As less days feel like winter and more days feel like spring in Calgary, there is a shift in our mood and energy. Longer, warmer days, and the return of green spaces can make it easier to spend time outdoors. What many people don’t realize, however, is that simply being outside in nature has measurable benefits for mental health.

At NorthSky Counselling in Calgary, we often talk with clients about practical strategies that support emotional well-being. One of the most accessible—and scientifically supported—approaches is spending more time outdoors.

Importantly, research suggests that the benefits of nature are not only about exercise. While activities like hiking, cycling, or running certainly support mental health, studies show that time spent in natural environments itself can reduce stress and improve mood, even without vigorous physical activity.

One of the most influential studies in this field was conducted by environmental psychologist Roger Ulrich in 1984. Ulrich found that hospital patients who had a view of trees outside their window recovered more quickly from surgery and required fewer pain medications than those who looked at a brick wall. 

While it might seem obvious that a person would prefer looking out the window at trees rather than a brick wall, this groundbreaking research helped establish what is now called Stress Reduction Theory. It suggests that natural environments help the nervous system recover more quickly from stress. It isn’t just a preference; there are physiological benefits to nature!  

Similarly, the work of Rachel Kaplan and Stephen Kaplan introduced Attention Restoration Theory, which proposes that natural environments help restore mental focus and reduce cognitive fatigue.

For people living in busy urban environments—including a fast-growing city like Calgary—these restorative effects can be especially valuable.

Nature and Mental Health: What the Research Shows

A growing body of research supports the connection between time in nature and improved mental health.

A large meta-analysis examining exposure to natural environments found that time spent outdoors was associated with:

• Reduced cortisol (the body’s primary stress hormone)
• Lower blood pressure
• Improved heart-rate variability
• Lower perceived stress levels

These physiological changes indicate that the body’s stress response system begins to regulate itself when we spend time in natural environments.

Another major population study found that individuals who spent at least 120 minutes per week in nature reported significantly higher levels of health and well-being compared to those who rarely spent time outdoors. Importantly, these benefits occurred regardless of whether the time outdoors involved exercise.

In other words, the mental health benefits were linked to being in nature itself—not necessarily physical activity.

Researchers believe several mechanisms explain these benefits:

• Natural environments help calm the nervous system
• Green spaces reduce mental fatigue caused by prolonged focus
• Exposure to nature can decrease rumination and repetitive negative thinking
• Natural settings provide sensory experiences that promote relaxation

For many people dealing with anxiety, burnout, or stress, these effects can be incredibly meaningful.

This is one reason why many mental health professionals—including therapists and psychologists in Calgary—encourage clients to integrate outdoor time into their well-being routines whenever possible.

Why Spring Is the Perfect Time to Reconnect with Nature in Calgary

Seasonal changes can have a powerful influence on mood. In northern climates like Calgary, winter brings shorter days, colder temperatures, and more time spent indoors for many. These conditions can contribute to lower energy levels and increased stress for many people.

As spring arrives, several factors begin to support improved mental health:

• Increased daylight exposure helps regulate circadian rhythms
• Warmer weather encourages outdoor activity
• Green spaces begin to reappear throughout the city
• Social and recreational activities become more accessible

Even small amounts of outdoor time can help ease the transition from winter routines. 

Fortunately, Calgary offers many opportunities to connect with nature without leaving the city. Spending time in outdoor environments such as:

• local parks
• river pathways
• urban green spaces
• tree-lined walking paths

can provide many of the restorative benefits identified in research.

The key factor is consistent exposure to natural environments, not intensity.

For example, you could try:

• taking a short walk outside during your lunch break
• sitting outside with morning coffee
• spending time in a park after work
• walking along the Bow River pathways
• gardening or caring for plants

These simple habits can gradually help improve mood, reduce stress, and support emotional balance.

How Counselling Can Help You Build Healthy Mental Health Habits

While spending time outdoors can support mental well-being, it’s only one piece of the puzzle. Many people benefit from learning additional strategies to manage stress, anxiety, and burnout.

At NorthSky Counselling in Calgary, we work collaboratively with clients to develop practical skills that improve emotional resilience and overall well-being.

During counselling sessions, we may explore strategies such as:

• identifying stress patterns and emotional triggers
• learning evidence-based anxiety management techniques
• practicing mindfulness or grounding strategies that can be used outdoors
• developing routines that support balance and recovery
• reducing rumination and negative thought patterns

For some people, integrating outdoor experiences into a broader mental health plan can be especially helpful. Activities like mindful walking, grounding exercises in natural settings, or reflective time outside can complement therapeutic work and reinforce emotional regulation skills.

Counselling provides a supportive space to understand your challenges, build effective coping strategies, and create sustainable changes that improve your quality of life.

Looking for Counselling Support in Calgary?

If you’re feeling overwhelmed, stressed, or struggling with anxiety, you don’t have to work through it alone.

At NorthSky Counselling in Calgary, we provide compassionate, evidence-based counselling to help individuals and couples develop the skills they need to improve their mental health and well-being.

Whether you’re navigating anxiety, burnout, life transitions, or simply looking to build healthier routines, support is available.

Frequently Asked Questions About Nature and Mental Health

Does spending time outdoors improve mental health?

Research suggests that spending time in natural environments can reduce stress, improve mood, and support overall well-being. Studies have found that exposure to green spaces can lower cortisol levels, improve emotional regulation, and reduce symptoms of anxiety. Even short periods outdoors—such as sitting in a park or walking among trees—can help calm the nervous system.

Do you have to exercise to get the mental health benefits of nature?

No. While physical activity has clear benefits for mental health, research shows that simply being in nature can provide psychological benefits, even without exercise. Spending time in green spaces, sitting near water, or walking slowly through a natural environment can help reduce stress and mental fatigue.

How much time in nature is needed to improve well-being?

Research suggests that about 120 minutes per week in nature may be associated with higher levels of health and well-being. This time does not need to happen all at once—many people benefit from short, regular periods outdoors throughout the week. On average, 20 minutes per day is enough to have positive mental health benefits. 

Can spending time outdoors help reduce anxiety?

Spending time outdoors can help reduce anxiety by calming the nervous system and reducing mental overload. Natural environments may help shift attention away from repetitive negative thoughts and create opportunities for relaxation and reflection.

However, when anxiety becomes persistent or overwhelming, counselling can provide additional support and practical strategies to manage symptoms.

When should someone consider counselling for stress or anxiety?

If stress or anxiety is interfering with daily life, sleep, relationships, or work, it may be helpful to speak with a psychologist. Counselling can help individuals understand their stress patterns, develop coping strategies, and build skills that support long-term emotional well-being.

Interested in learning more? Schedule a consultation or counselling session with NorthSky Counselling today and take the first step toward feeling more balanced, resilient, and supported.

Research Supporting the Benefits of Nature for Mental Health

A growing body of research in psychology, environmental health, and medicine shows that spending time in natural environments can reduce stress and improve overall well-being. Some key studies include:

• Roger S. Ulrich (1984) demonstrated that hospital patients with views of trees recovered faster from surgery than those with views of a brick wall, highlighting the powerful stress-reducing effects of nature.
  Ulrich, R. S. (1984). View through a window may influence recovery from surgery. Science, 224(4647), 420–421. https://doi.org/10.1126/science.6143402
• Rachel Kaplan and Stephen Kaplan (1989) introduced Attention Restoration Theory, explaining how natural environments help restore mental focus and reduce cognitive fatigue.
  Kaplan, R., & Kaplan, S. (1989). The experience of nature: A psychological perspective. Cambridge University Press.
• Cecily Twohig-Bennett and Andy Jones (2018) conducted a large systematic review showing that exposure to green spaces is associated with lower stress levels and improved health outcomes.
  Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628–637. https://doi.org/10.1016/j.envres.2018.06.030
• Mathew P. White and colleagues (2019) found that people who spend at least 120 minutes per week in nature report significantly higher levels of health and well-being, regardless of whether the time involves exercise.
  White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., Bone, A., Depledge, M. H., & Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific Reports, 9, 7730. https://doi.org/10.1038/s41598-019-44097-3