The Benefits of Green and Blue Spaces for Overall Wellbeing
by Lauren Burgess, MA, NCC
Within the last decade, there has been an increase of research on the role of green and blue spaces for individual’s overall wellbeing, and for the reducing of depression and anxiety symptoms. Green spaces, like parks, forests, and gardens, and blue spaces, such as lakes and oceans, provide opportunities for community, self-connection, and present moment awareness. There is a strong correlation between natural environments and mental health showing that exposure to these spaces can reduce stress, enhance mood, and enable a sense of connection to the natural world and others.
Relaxation and Mindfulness
Green and blue spaces provide space and time for relaxation and mindfulness. Physically being in natural environments has shown to lower individual’s cortisol levels, a stress hormone, and reduce heart rate, providing one an opportunity for peace and a calm nervous system. Kaplan and Kaplan’s Attention Restoration Theory (ART) states that green spaces provide a restorative environment for individuals to notice their intention and attention, allowing the mind and body to experience rest and self-care (Kaplan & Kaplan, 1989). Blue spaces have been known to bring upon a sense of peace, allowing for a deep connection between one’s mind, emotions, and body (White et al., 2010).
While green and blue spaces impact one’s own wellbeing, they simultaneously provide the opportunity for reduced depression and anxiety symptoms. Time in these spaces has been linked to improved mood and self-regulation. A study by Bratman et al. (2015) discussed how participants who spent time walking in green and blue spaces reported lower levels of rumination (dwelling on unhelpful/distressing thoughts) due to the calming sensory impact of these spaces on the body (Gascon et al., 2017).
Ecotherapy
There are evidence-based therapies that incorporate these spaces, such as ecotherapy. Ecotherapy involves intentional interactions with nature to improve mindfulness, promote resilience and belonging, and reduce distressing symptoms of anxiety and depression. A study by Corazon et al. (2019) found that ecotherapy interventions, such as wilderness therapy, significantly improved emotional well-being and reduced symptoms of anxiety and depression. Examples of activities in ecotherapy are gardening, hiking, forest bathing, outdoor meditation, and animal assisted therapy. These activities, coupled with therapeutic techniques, promote nervous system regulation and a deeper level of understanding and compassion for oneself and the world.
More research is becoming known about the importance of movement and mental health. Movement like walking, biking, kayaking, etc. in nature releases endorphins, which can ultimately lead to improved self-esteem, and increased mindfulness and community (Barton & Pretty, 2010). Time spent with others in nature provides a sense of belonging and interconnectedness.
Green and blue spaces offer a lot of ways to improve overall wellbeing. These spaces provide opportunities to reduce stress, improve mood, engage in movement, and experience connection to oneself, others and the world. Find some time to slow down and engage with the natural areas around you, and consider inviting loved ones into this meaningful experience. Notice the ways your body and mind appreciate this connection!
References
Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental Science & Technology, 44(10), 3947-3955. https://doi.org/10.1021/es903183r
Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567-8572. https://doi.org/10.1073/pnas.1510459112
Corazon, S. S., Sidenius, U., Poulsen, D. V., Gramkow, M. C., & Stigsdotter, U. K. (2019). Psycho-physiological stress recovery in outdoor nature-based interventions: A systematic review of the past eight years of research. International Journal of Environmental Research and Public Health, 16(10), 1711. https://doi.org/10.3390/ijerph16101711
Gascon, M., Zijlema, W., Vert, C., White, M. P., & Nieuwenhuijsen, M. J. (2017). Outdoor blue spaces, human health and well-being: A systematic review of quantitative studies. International Journal of Hygiene and Environmental Health, 220(8), 1207-1221. https://doi.org/10.1016/j.ijheh.2017.08.004
Kaplan, R., & Kaplan, S. (1989). The experience of nature: A psychological perspective. Cambridge University Press.
White, M. P., Smith, A., Humphryes, K., Pahl, S., Snelling, D., & Depledge, M. H. (2010). Blue space: The importance of water for preference, affect, and restorativeness ratings of natural and built scenes. Journal of Environmental Psychology, 30(4), 482-493. https://doi.org/10.1016/j.jenvp.2010.04.004