Reduce stress: 7 tips for city dwellers
Going out into nature for 20 minutes three times a week has been proven to reduce stress. Seven tips on how city dwellers can also experience nature in small ways to improve their well-being.
Imagine you could take a pill that has been proven to reduce your stress. You would only have to remember to take the pill three times a week and your whole life would be more relaxed. Your mental and physical well-being would demonstrably improve and you could even measure this effect. Would you take this pill?
Well, this pill is within reach and it is simply called: get out into nature!
A remarkable study that prescribed city dwellers to experience nature for just ten minutes at least three times a week illustrates just how great the effect of a "nature pill" is. The relaxing effect was proven using saliva samples.
"Natural pill" reduces stress
The results showed that even very short nature experiences led to a significant reduction in cortisol and alpha-amylase - two stress markers in the human body. The greatest benefit for the test subjects of the "nature pill" was measured when the testers spent between 20 and 30 minutes in nature - the exact time of the nature experience did not matter.
A number of studies also show that experiencing nature not only increases well-being, but can also promote personal development by strengthening aspects such as self-esteem, creativity, social skills and environmental awareness. Researchers have also found that spending time in nature promotes a sense of connection, autonomy and personal development.
Get out into the countryside, whatever the time!
It doesn't matter whether the "nature experience" takes place in the morning, afternoon or evening. The time can be chosen based on individual factors such as energy levels, preferences or daily planning. Some like to start in the morning to start the day full of energy, others prefer the afternoon for an activity and some prefer to relax in the evening.
Choose the time that best suits your daily routine and well-being and pay attention to how the activity affects your mood.
Seven tips for experiencing nature in the city
Cities also offer numerous opportunities to experience nature in a relaxing way. Community gardens, parks and rivers offer city dwellers green recreational spaces:
1. small picnic on a meadow
Take a blanket and sit down for 20-30 minutes on a green area or at the edge of a small pond. Enjoy a small snack or a drink and take in the surroundings.
2. meditation or yoga outdoors
Find a quiet place outside, be it in the park, on a green space or on your planted balcony. Meditate for 10-15 minutes or do a short yoga session. Focus on your breath and the natural surroundings.
3. observe animals in the park
Go to a place where you can observe animals, such as a pond with ducks or a park with squirrels and birds. Take 20-30 minutes to observe the animals' behavior and enjoy the nature around you.
4. visit a rooftop or community garden
Visit a community garden or a rooftop garden. These places often offer a surprising amount of greenery and nature in the city. Enjoy the plants and flowers and perhaps also the conversation with other nature lovers.
5. take a short bike tour through green districts
Take a short bike ride through the greenest neighborhoods in your city. Even a 20-minute tour can help you connect with nature and get some fresh air.
6. concentrate on the sounds of nature
Sit down in a quiet place, such as a park, and consciously listen to the sounds of nature around you. The chirping of birds, the rustling of leaves or the sound of running water can be very relaxing.
7. watch the sunset or sunrise
Find a place with a good view, such as a bridge, a hill or a skyscraper roof, and watch the sun set or rise. The natural colors and play of light can have a calming effect and energize you for the day or evening.
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