Do you ever find yourself going through the motions of the day, feeling stuck and disconnected all while remaining inside your home or office? Well, research shows that simply sitting outdoors in nature for just five minutes can improve your mood and emotional well-being.

Two studies published in The Journal of Positive Psychology in 2018 reveal that simply being outdoors in nature for just five minutes improves emotions like being excited, enthusiastic, attentive and inspired, and increases other positive feelings such as awe, gratitude and wonder. Basically, being exposed to nature just helps us feel connected to something outside of ourselves. 

These two studies conducted by Calum Neill, Janelle Gerard and Katherine Arbuthnott build on existing evidence that indicated nature in all seasons is good for everyone’s health (regardless of age), as it increases our positive emotions and decreases negative emotions like depression and stress. What we did not yet know was how long we need to be outside in nature to receive these benefits.

Using a highly credible experimental research design for both studies, researchers were able to examine the difference between participants randomly assigned to sit quietly outdoors focused on nature, compared to those participants who rested in a lab room. The studies both consisted of university students around 21 years old, mostly female.

These two studies enabled scientists to determine whether 1) five minutes was enough time in nature to elicit a positive improvement in experiences of pleasure and comfort and other emotions important to our emotional health, 2) the length of time spent out in nature effected how much improvement occurred, and 3) if there was a difference being outside for five versus 15 minutes.

In both studies, participants were surveyed before and after their experience to determine their mood level. The results of both studies indicate that the amount of time spent resting briefly out in nature beyond five minutes does not impact the benefit to our state of emotion and mood received in that first five minutes. Both studies showed positive emotions are increased from these brief exposures to nature. In addition, the second study indicates that negative emotions such as depression, stress and anxiety decrease when we rest in nature.

These results show that when we are stuck in a poor frame of mind, we can easily go sit under a tree, at a park or pond, or anywhere in nature for a quick five-minute pick-me-up to help regulate our mood and improve our well-being. As a result, we may feel more connected to nature and other people. 

It only takes five minutes. When it comes to nature exposure, a little effort is worth a lot.

Andrea Garin Kopilak is the founder of Connect2Flourish, LLC. She holds a master’s in Educational Communications and Technology, an Advanced Certificate in Applied Positive Psychology and extensive awareness coach training. Connect at Connect2FlourishCoaching.com. See Community Resource Guide Listing, page 30.