Stress retreats quickly: Simple habit helps brain reboot

Why spending time outdoors reduces stress

Brain activity related to stress decreases

When you feel stressed, the part of the brain that helps detect and react to potential threats remains active.

Many people experiencing chronic stress are in a state of constant vigilance. Natural environments facilitate attention restoration and reduce the feeling of constant threat monitoring. This shift can promote a calmer mood and better emotional regulation.

This does not mean that a walk in the park replaces therapy or psychiatric care. Rather, even a relatively short contact with a natural environment can help the brain exit high-alert mode and return to a more regulated baseline.

Takes body out of "fight or flight" mode

When stress becomes chronic, the nervous system can spend more time in a state of heightened activation. This means heart rate and blood pressure rise more quickly, and levels of stress hormones, such as cortisol, remain elevated longer than usual.

Research published on Science Direct shows that exposure to natural environments is associated with measurable changes in these physiological markers. Results suggest that spending time in nature is linked to lower cortisol levels, heart rate, and blood pressure.

Therapist Lindsey Paoli says that time outdoors helps the nervous system regulate more effectively than indoors. This also leads to improved sleep, clearer thinking, and less reactivity to daily stress.

Improved concentration

When you are constantly switching between emails, meetings, and notifications, your attention system remains engaged for long periods. Such constant strain can reduce the ability to focus clearly later in the day.

In a natural environment, attention tends to shift to a less demanding mode. This can lead to reduced mental fatigue and improved concentration afterward. For those feeling mentally exhausted after a hard day, going outdoors can help distract and "reboot."

How to spend more time in nature

Schedule it. Choose a specific time of day for a short walk or outdoor break, such as after lunch or before dinner. Noting this in your calendar increases the likelihood of regular follow-through.

Keep it short. Just 10-20 minutes in the fresh air can be enough to recover from stress and refocus. A daily, manageable routine is more sustainable than occasional long walks.

Avoid gadgets outdoors. Put your phone away during your walk to reduce stress. Even a few minutes without devices can change the experience.

Walk together. Invite a friend or family member to join you for a walk or coffee outdoors. Combining time in the fresh air with socializing adds even more benefits.

Earlier, we wrote about how to take stress under control.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.