This World Mental Health Day takes place on the 10th of October 2019.
In Scotland, one in ten adults show two or more symptoms of depression. These symptoms, which can be mild, moderate or severe can include:
- continuous low mood or sadness
- feeling hopeless and helpless
- having low self esteem
- feeling tearful
- having no motivation or interest in things
- feeling anxious or worried
- feeling irritable or intolerant of others
- having suicidal thoughts or thoughts of harming yourself.
Research has found that walking outside regularly, can reduce the severity of depression. Being in nature also reduces feelings of stress, anger and anxiety; Exercise has been shown to be as effective at combating depression as cognitive behavioural therapy (CBT) and psychotropic medications.
Having low energy and poor sleep can mean that finding the motivation to get out and about can be hard, but evidence shows that time in nature can help.
Too much time indoors under artificial light, especially the harmful blue light from TVs and computer screens, can be enough to disrupt a person’s sleep pattern. Exposure to natural sunlight, can help to boost levels of vitamin D in your body, which help to maintain a healthy immune system and helps us to sleep better, and to have more energy.
Nature helps us think more clearly when we’re depressed – University of Michigan study shows memory and attention spans improved by 20% after a walk in Nature – even looking at a picture of a tree improved them by 10% (Berman et al., 2012).
Nature and Mental Health is a really good publication from Mind, with useful tips and advice on how to get involved with activities outdoors and how it may benefit your mental health.
If you, or anyone you know, needs support or advice the following organisations can help:
Samaritans – If you need someone to talk to, we listen. We won’t judge or tell you what to do. Call 116 123 (24 hours)
Breathing Space – Sometimes our thoughts and feelings over whelm us. It helps to get some breating space. Pick up the phone – we’re here to listen 0800 83 85 87
For more information on the ways in which nature can benefit health& wellbeing visit www.thinkhealththinknature.scot
References:
Berman, M. G., Jonides, J., & Kaplan, S. (2008). The Cognitive Benefits of Interacting With Nature. 19 (12): 1207-1212. Retrieved from http://www.sacklerinstitute.org/
Berman, M. G., Kross, E., Krpan, K. M., Askren, M. K., Burson, A., Deldin, P. J., … Jonides, J. (2012). Interacting with nature improves cognition and affect for individuals with depression. Journal of Affective Disorders. 140 (3): 300-305. https://doi.org/10.1016/j.jad.2012.03.012
Brooks, A. M., Ottley, K. M., Arbuthnott, K. D., & Sevigny, P. (2017). Nature-related mood effects: Season and type of nature contact. Journal of Environmental Psychology, 54, 91–102. https://doi.org/10.1016/j.jenvp.2017.10.004
Houlden, V., Weich, S., de Albuquerque, J. P., Jarvis, S., & Rees, K. (2018). The relationship between greenspace and the mental wellbeing of adults: A systematic review. PLoS ONE. 13 (9). https://doi.org/10.1371/journal.pone.0203000
Kim, W., Lim, S. K., Chung, E. J., & Woo, J. M. (2009). The effect of cognitive behavior therapy-based psychotherapy applied in a forest environment on physiological changes and remission of major depressive disorder. Psychiatry Investigation, 6(4), 245–254. https://doi.org/10.4306/pi.2009.6.4.245
Thompson Coon, J., Boddy, K., Stein, K., Whear, R., Barton, J., & Depledge, M. H. (2011). Does participating in physical activity in outdoor natural environments have a greater effect on physical and mental wellbeing than physical activity indoors? A systematic review. Environmental Science and Technology. 45: 1761-1772. https://doi.org/10.1021/es102947t
Wilson, N., Ross, M., Lafferty, K., & Jones, R. (2009). A review of ecotherapy as an adjunct form of treatment for those who use mental health services. Journal of Public Mental Health. 7 (3): 23-35. https://doi.org/10.1108/17465729200800020