I love a trip to the beach or a lovely old woods, so I know it is true for me. But how does it work and is it true for everyone.

I walk my dogs every day and happen to live near a lovely beach and not too far from a nice old woods in Cork. Rain or shine I don’t get an option, unless I want to be nudged and stared at for the entire evening. I often don’t feel like it but once I’m there it is really worth it. After about 20 minutes I feel as if I’ve forgotten any worries or stresses I have and I just enjoy the fresh air, the quiet and the feeling there. So I wanted to know how this worked and if it really is that effective, what is stopping us from using this as our own form of therapy.

Increasingly, scientific research suggests that spending time in nature can genuinely help us manage stress, anxiety and our emotional wellbeing.

For many of us, modern life involves almost constant stimulation. Work, traffic, phones, financial concerns and family responsibilities can leave our minds racing, sometimes long after the working day has ended. We may be physically resting while our thoughts continue working overtime.

Interestingly, one of the simplest ways to interrupt this cycle may be to spend a little time outdoors.

What Happens to Our Bodies When We Enter a Forest?

In Japan, there is a practice known as Shinrin-yoku, meaning “forest bathing”. It doesn’t involve swimming or exercise. Instead, it means spending time among trees, slowing down and allowing ourselves to experience the natural environment through our senses.

Scientists have been studying this practice for decades.

A 2026 systematic review and meta-analysis examined 25 studies involving 1,876 participants. Researchers found that forest-based activities were associated with reductions in psychological stress, anxiety and depressive symptoms.

Although the studies varied in quality and more research is needed, the findings suggest that forests can offer meaningful benefits for emotional wellbeing.

Another scientific review, published in 2026, found that forest bathing was associated with a reduction in heart rate and improvements in feelings of tension and anxiety. However, the researchers emphasised that the overall certainty of the evidence was low.

These findings are encouraging, even if they don’t mean that a walk in the woods can replace professional treatment.

Why Might Nature Help Us Feel Calmer?

When we are stressed, our bodies activate systems designed to help us respond to challenges and potential dangers. Our heart rate may increase, our muscles can become tense, and stress hormones such as cortisol play a role in preparing us to respond.

This response is normal and important. Problems can arise when stress becomes persistent and we struggle to relax.

Natural environments may give our minds and bodies an opportunity to recover.

In a forest, our attention is gently drawn towards things that don’t necessarily demand a response: leaves moving in the breeze, sunlight filtering through branches, birds singing or the sound of our footsteps.

Unlike the constant demands of emails, traffic and notifications, these experiences can hold our attention without requiring much mental effort.

Psychologists sometimes describe this through attention restoration theory, which suggests that natural surroundings may help replenish our capacity to concentrate after periods of mental effort.

Walking outdoors can also provide gentle physical activity, daylight and an opportunity to step away from everyday worries. All of these may contribute to improved wellbeing.

What About the Beach? Can the Sea Reduce Stress Too?

The good news for those of us living in Ireland is that forests are not our only option.

Researchers increasingly study what they call “blue spaces”, including oceans, beaches, rivers and lakes.

A randomised study published in Environmental Research in 2020 examined 59 office workers who spent 20 minutes walking beside water, walking through an urban environment or resting at a control location.

Participants reported significantly better mood and wellbeing immediately after walking in the blue-space environment than after the other activities.

Interestingly, the researchers did not find equally convincing improvements in the cardiovascular measurements they examined. This distinction matters because feeling emotionally calmer doesn’t necessarily mean every biological measure of stress has changed.

A broader body of research also suggests that access to natural waterside environments is associated with better psychological wellbeing.

However, scientists are still investigating exactly which features of coastal environments provide the greatest benefits.

Perhaps it is the rhythmic sound of waves, the expansive view across the horizon, the movement of water or simply the opportunity to escape the demands of everyday life. There may be several explanations rather than one.

Whatever the reason, a peaceful walk beside the sea can provide a valuable opportunity to reconnect with our surroundings.

How Much Time in Nature Do We Actually Need?

One of the most encouraging findings is that we may not need to spend hours outdoors to experience benefits.

A 2019 study published in Frontiers in Psychology measured stress-related biomarkers, including cortisol, before and after participants spent time in natural settings.

The researchers found that periods of approximately 20 to 30 minutes appeared particularly efficient for reducing measured cortisol levels.

Another large study, published in Scientific Reports in 2019, examined data from nearly 20,000 adults in England. It found that people spending at least 120 minutes a week in nature were more likely to report good health and greater wellbeing than those who reported no nature visits.

Importantly, this was an observational study. It demonstrated an association rather than proving that two hours outdoors caused better health.

Nevertheless, it offers a useful idea: regular contact with nature may be more practical than waiting for the occasional long walk or weekend away.

How to Get the Greatest Benefit From Being Outdoors

You don’t need expensive equipment, a demanding hike or perfect weather.

Start with a manageable 15- or 20-minute visit to a local park, woodland, beach or riverside. If your energy is limited, simply sitting somewhere comfortable and safe may be enough to make the experience worthwhile.

Try putting your phone away for a little while. Notice the sounds around you, the movement of trees, the changing light or the waves reaching the shore.

Rather than treating your walk as another task to complete, allow yourself to move at a comfortable pace.

If your mind wanders back to work or problems at home, that’s perfectly normal. You don’t have to force yourself to relax. Simply notice your surroundings again.

You could also make the experience part of your weekly routine. A short woodland walk after work, a quiet visit to the beach at the weekend or time spent sitting beneath a tree during your lunch break can all be realistic starting points.

Remember that nature should feel accessible, not demanding. Even a local green space can offer a welcome change of environment. Choose places and weather conditions that are comfortable and safe for you.

Nature Is Helpful, but It Isn’t a Replacement for Therapy

While the scientific evidence is promising, we should be careful not to suggest that time in nature can resolve every emotional difficulty.

Stress may be connected to problems at work, relationships, grief, financial worries, unresolved trauma or persistent anxiety. These experiences often require understanding, support and sometimes professional treatment.

Psychotherapy can help us explore the causes of distress, recognise unhelpful patterns and develop ways of coping with life’s challenges.

Spending time in nature can complement this work by giving us opportunities for rest, reflection and gentle physical activity.

At The Natural Clinic, we believe that caring for our mental wellbeing involves looking at the whole person. Our emotional health, physical health, relationships, lifestyle and personal circumstances are interconnected.

There is room for both professional healthcare and the simple, restorative experiences available in everyday life.

Sometimes the Simplest Things Really Do Matter

We often associate improving our health with doing more: exercising harder, achieving more, following complicated routines or making dramatic lifestyle changes.

Yet sometimes looking after ourselves means doing a little less.

Walking quietly beneath trees. Sitting beside the sea. Listening to birds instead of notifications. Allowing ourselves twenty minutes when nothing is expected of us.

Nature will not remove every difficulty from our lives, but research suggests it can help us feel calmer, improve our mood and give our minds an opportunity to recover from the demands of daily living.

And perhaps the nicest thing about this approach is its simplicity.

We don’t always need to travel far or change our lives dramatically to experience a little peace. Sometimes we just need to step outside.