In his recently published book, Nature and the Mind: The Science of How Nature Improves Cognitive, Physical, and Social Well-Being, pioneering environmental neuroscientist Dr. Marc Berman describes how taking a 20-plus minute walk in nature without a phone or earbuds reduces mental fatigue, restores and improves attentional capacity, and alleviates rumination and depression. Intriguingly, the same effects are observed with exposure to natural images or sounds without being physically present in nature, though the effects are weaker than when in nature.

There are many other benefits of exposure to nature. Proximity to green spaces is related to better school performance and reduced crime. Hospital stays for patients in rooms with views of nature are shorter than for similar patients in rooms with urban views. As few as 11 more trees on a tree-lined street is associated with fewer cases of cardio-metabolic disorders like diabetes, heart disease, and stroke in the local population.

As awareness of the effect of nature on mental and physical health has increased, so has the use of nature-based interventions as alternatives to traditional therapeutic approaches. Researchers from RCSI University of Medicine and Health Sciences and Dublin City University set out to categorize different types of nature-based interventions (NBIs) and to explore factors impacting the effectiveness of different NBIs. They performed a systematic review of the literature and identified 13 different categories of NBIs and 11 factors affecting their effectiveness.

The 13 categories of NBIs ranged from passive exposure to nature to more structured or immersive programs designed to promote health and well-being:

• Horticulture and gardening — tending plants and gardens, which has been linked to reduced stress and improved mood.
• Nature exposure and nature viewing — simply being in natural environments or viewing natural scenes.
• Green exercise — in which physical activity occurs in green environments like parks or forests, enhancing both physical fitness and psychological well-being.
• Wilderness and adventure therapy — uses more challenging outdoor activities, such as hiking or camping, to foster resilience and mental health.
• Forest bathing/forest therapy — mindful immersion in forest environments using all five senses to support emotional and cognitive health.
• Blue space interventions — engaging with natural water environments such as rivers, lakes, or the sea.
• Care farming — connects people with farming activities as part of therapeutic programs.
• Nature play and nature-based education — designed to boost learning, creativity, and well-being through unstructured natural play or outdoor learning; especially common with children.
• Environmental volunteerism — activities like habitat restoration benefit both participants and the environment.
• Immersive nature experiences and cultural traditions — traditions like Scandinavian friluftsliv emphasize deep connection to the outdoors.
• Caring for country — a category often grounded in Indigenous stewardship and land-based health practices.

These categories illustrate that nature-based approaches encompass a wide spectrum of activities that can be tailored to individual preferences, cultural contexts, and specific health goals.

The same review also highlights 11 factors that influence how effective NBIs are. These include both participant characteristics and features of the interventions themselves:

• Social context — whether activities are done alone, with peers, or in facilitator-led groups.
• Physical activity level — incorporating movement tends to enhance benefits.
• Age — benefits may vary across the lifespan.
• Connectedness to nature — a person’s sense of emotional bond with the natural world can shape outcomes.
• Duration and frequency — regular and longer exposure generally produces greater effects.
• Gender differences — some evidence suggests effects differ for men and women.
• Symptom severity — individuals with more severe mental health symptoms may respond differently.
• Type of environment — forests, urban parks, blue spaces, and agricultural settings may have distinct psychological impacts.
• Participant motivation and preference — can influence engagement and outcomes.
• Challenge and confrontation — the level of difficulty in activities can affect self-efficacy and growth.
• Autonomy, responsibility, and skill acquisition — these support lasting benefits by building confidence and capability.

By understanding these factors, practitioners can choose the type, setting, and structure that are most likely to improve mental health outcomes for each individual, thereby tailoring NBIs to specific populations and contexts. For one person, simply taking a walk in a nearby park is deeply restorative, while for another, a structured forest therapy program or community gardening initiative delivers more meaningful benefits. This intentional design and personalization may be one reason why nature-based activities are increasingly being integrated into health promotion and clinical care alongside traditional forms of mental health therapy.

The growing body of research is clear: Nature is not a luxury, but a vital resource for mental health. Whether through a quiet walk among trees, time spent near water, or hands-on engagement like gardening or outdoor volunteering, nature-based activities can reduce stress, improve mood, and restore mental clarity. By understanding the many forms these interventions can take—and choosing those that best fit our lives and needs—we can harness the healing power of the natural world to support resilience, well-being, and long-term mental health.

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References

Berman, D. M. (2025). Nature and the Mind: The Science of How Nature Improves Brain, Body and Community. United Kingdom: Ebury Publishing.

Kaleta, B., Campbell, S., O’Keeffe, J., & Burke, J. (2025). Nature-based interventions: a systematic review of reviews. Frontiers in psychology, 16, 1625294. https://doi.org/10.3389/fpsyg.2025.1625294