Everyone benefits from a greater connection with nature.
Research consistently demonstrates nature's positive effects, including encouraging us to slow down and feel more balanced in a fast-paced world. Being in nature helps to:
- lower blood pressure
- ease muscle tension
- lower stress levels
- lift mood and self-esteem
- improve concentration and memory
- connect with community
- reduce loneliness
- encourage us to move and be more physically active
- reduce our screen time.
The impact of this, according to research, is an overall boost to our wellbeing. Over time we can start to feel a greater sense of meaning, through our connection to the world. We might also recover more quickly when we face tough times, because we have a stronger foundation of wellbeing. There’s even evidence that shows spending time in nature can reduce health inequities for those living in poverty.
When my body is flaring up and my energy is low, just observing nature in my neighbourhood can bring me a bit of joy. I like spotting native birds out of my window. It reminds me that there's beauty to be found everywhere, even when I'm not feeling my best. - Finch, 25 (name changed)
Nature in an Aotearoa New Zealand context
In te ao Māori, connection to te taiao (the natural world) is a core part of being well. People are said to be descts of endan Ranginui (Sky Father) and Papatūānuku (Earth Mother) - for that reason, people are responsible for taking care of the environment, and in turn the environment keeps people well by providing food and water. As a result, the relationship with nature benefits the wellbeing of both Māori and the environment.
Anyone can have a positive relationship with nature, no matter where or who you are. If you’re not sure where to start, here are our top tips for getting out in te taiao.
How to connect with nature
Connecting with nature is about having more awareness of the natural environment around us, spending time with it, and learning to feel appreciation for it. We’re lucky in Aotearoa New Zealand to have an abundance of beautiful natural spaces across the country.
You can start a connection with nature just by spending more time in it:
- Walk (anywhere – a park, maunga, or your neighbourhood)
- Swim at the beach
- Stargaze at night or observe clouds moving during the day
- Go for a hike
- Look after your own garden (you could even plant on a windowsill if you live in a flat)
- Visit a local botanic garden
- Play an outdoor sport like rugby or soccer
Bring nature into your life even if you don’t have much time or access to nature.
- put a plant in your bedroom or on your desk at work
- learn the names and history of local maunga (mountains), awa (rivers) or native plants
- print out pictures of a favourite place in nature you love (like a beach you went to as a child)
- learn a song or karakia about nature that makes you feel positive
- have a walking meeting at mahi
- get some sunlight (you can either spend time near a window or buy a sunlight lamp)
Build up a feeling of appreciation or attachment to the natural environment around us. Research shows that the quality of connection we have with nature can increase the benefits we receive. You can do this by:
- taking notice of your surroundings when you are in nature, such as doing a senses exercise (noticing what you see, smell, feel, hear)
- joining a local community garden or a nature restoration group. Giving something back to nature can help us to feel more connected, and feel a greater sense of hope
- meditating or doing a breathing exercise while outside
- taking inspiration from nature for drawing, writing, crafting or photography.
I love to be in the garden on a sunny day, enjoying the buzz of the insects, tidying up the plants and appreciating things growing. It makes me feel calm, and in tune with the world. - Jenny, 30
Nature is all around us – even if it’s the feeling of sunshine or breeze, or walking down a street with lots of trees. All we have to do to feel the benefits of nature is to be present. Focus on what we’re seeing and feeling. To help you focus, try starting with a simple breathing exercise. Studies have shown that even images of nature can have some of the same positive effects on us that time in nature can have!
Bonus: you can do any of these activities with a friend or whānau member! Why not build your relationships with the people you love at the same time as building your relationship with the environment.
Research
How Connecting with Nature Benefits our Mental Health
Survey Shows Strong Link Between Time Spent in Nature and Positive Mental Health
Māori Cultural Identity Linked to Greater Regard for Nature: Attitudes and (Less So) Behavior
Nature and nurture: Connecting Conservation and Wellbeing
Māori Perspectives on the Environment and Wellbeing
How can Nature Benefit My Mental Health?
Nature: How Connecting with Nature Benefits our Mental Health
More activities
How to Connect with Nature for Physical and Mental Wellbeing