The Benefits of Nature on ADHD and Mental Health

Many of us instinctively know the benefits and calming effects of nature on our physical and mental health. The last time you spent an afternoon hiking, or taken a stroll in a community park, you may have noticed upon your return to home that you were more focused, less depleted and in a better mood. This is not surprising since research shows that outdoor activities appear to have significant health benefits that continue after our time in nature (Barton & Pretty, 2010). 

Most of our daily activities such as work, homework, driving, planning our day, making lists, etc. require focused and directed attention that can lead to mental fatigue. According to Kaplan’s (1995) research on Attention Restorative Theory (ART), being in natural environments or participating in activities that require an involuntary form of attention (e.g. captivating, gentle fascination), effortless curiosity, and a sense of escape will have restorative effects on the mind and promote overall wellbeing. 

More importantly, research shows that children with ADHD who spend time in nature show reduced symptoms associated with impulsivity, attention and concentration (Kuo & Taylor, 2004). Green-time appears to promote long-term effects on these executive function domains, and therefore impacting functions related to academic, work, and relationship success. As if this was not enough… being outdoors also promotes an opportunity to engage in unstructured activities, increase communication, and social connectedness (Kuo et al., 1998).  

Accordingly, spending time in nature is a solid investment in our wellbeing! In Ottawa, we are lucky to be surrounded by the Greenbelt and Gatineau Park, so nature is really not that far away! Green-time exercises can include: gardening, finding a calm location at a park and sitting for 20 minutes without access to technology, recording in a journal about seasonal changes, hike on a nature trail, visiting the Arboretum or the gardens at the Horticultural Museum, collecting wild flowers, leaves, pine cones or rocks and bringing them home for an art project. 

While green-time improves attention, and mitigates symptoms of ADHD, it should be used as a supplemental approach to conventional and evidence-based treatment interventions which we provide at Bmindful Psychotherapy and Coaching Centre.

Online Resources:
Child and Nature Network: http://www.childrenandnature.org/
Mood Walks: http://www.moodwalks.ca/about-mood-walks/the-nurture-of-nature-natural-settings-and-their-mental-health-benefits/
Green Cities: Good Health: http://depts.washington.edu/hhwb/Thm_Mental.html

References:

Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental Science and Technology, 44, 3947-3955.

Kaplan, S. (1995). The restorative benefits of nature: toward an integrative framework. Journal of Environmental Psychology, 15, 169-182.

Kuo, F. E., & Taylor, F. A. (2004). A potential natural treatment for attention-deficit/hyperactivity disorder: evidence from a national study. American Journal of Public Health, 94(9), 1580-1586.

Kuo, F. E., Sullivan, W. C., & Coley, R. L. (1998). Fertile ground for community: inner-city neighborhood common spaces. American Journal of Community Psychology, 26, 823-851.

Living in the present moment this fall

As soon as September peeks through the warm summer days, it is not uncommon to experience apprehension. We need to get ready for the start of school, routines, new projects, and work responsibilities. The slow pace of the summer quickly dissipates and is replaced with structure, expectations, and commitments. We perceive urgency in many parts of our lives. Unpleasant situations (e.g. traffic, line-ups, and chores) hook us and we sometimes become impatient, tense, agitated and even intolerant. We are in this problem-solving mode and want to accomplish many things as quickly as we can. We are focused on goals and results so we can tackle the new pace of the fall.

What would happen if we would shift our perception of this new season? Could we see it as a process while keeping attuned to how our new work, family and academic responsibilities are hooking us and making us feel overwhelmed, anxious, stressed and reactive?

Come learn about how mindfulness can help you shift your automatic goal-oriented self to a more present-moment self. See this fall as a new journey and path to living a full life while juggling daily pressures.

Sign up at info@bmindful.ca for an Introduction to Mindfulness on Saturday, September 26th from 9:30 am to 1 pm in Barrhaven.

Welcome to our new website!

We are so excited! Our new website at www.bmindful.ca will now allow us to share with you up to date information about the treatment for anxiety and depression disorders, burnout, ADHD and ASD. We will also regularly provide information about Life and ADHD coaching, mindfulness, self-compassion, and different psychotherapy approaches. Please stay tuned for lots of great posts.