How to De-Stress in Just 20 Minutes

Have you ever spent time in nature and felt the stress melt away from your body? That’s not a coincidence. It’s science. 

The American Psychological Association (APA) recommends spending at least two hours per week in nature to support your mental and physical health. That breaks down to around 20-30 minutes a day, which is the amount studies have shown to reduce your cortisol levels, aka the body’s stress hormone. 

The best part? You don’t have to be doing a rigorous activity to feel the benefits of nature. Simply existing in a peaceful natural environment can spark creativity, boost your immune system, and improve your mood and quality of sleep. Here’s how: 

Exposure to natural light, especially first thing in the morning, helps kickstart all your body’s systems. This wakes up your internal clock and regulates your circadian rhythm, allowing for more alertness during the day and better sleep quality at night. Light provides a good source of Vitamin D, which is excellent for supporting your immune system. 

According to UCLA Health, when you’re in nature, the air you breathe is full of phytoncides, a chemical released by forest plants. The antifungal and antibacterial qualities of this chemical stimulate your body to increase white blood cells responsible for fighting tumor and virus-infected cells. You can give your immune system a boost just by breathing in. 

Meanwhile, urban environments can be demanding on your senses and attention. There are constant sounds, smells, and activity that can pull your attention in several directions at once. Green spaces provide relief from the overstimulation of urban areas, which allows you to relax, refocus, and welcome in new ideas. 

Hammocking is a low-effort way to spend time in nature and soak up all of these benefits. You just need a hammock and straps, two trees (or a hammock stand), and 20 minutes to kick back, relax, and regulate your nervous system. 

August 15 is National Relaxation Day, a designated time to unwind and step away from the hustle of everyday life. If you’re the type who is always on the move and never slowing down, making space to relax can be a challenge. To help, we’ve gathered up some of our favorite ways to relax in nature to help spark some ideas.

Relaxation Menu: 

1. Enjoy a beverage on your porch

2. Water your garden

3. Take a nap in your hammock

4. Call a friend while on a walk 

5. Meditate or practice yoga outside

6. Go birdwatching 

7. Identify the plants growing close to home

8. Lie in the grass and see what cloud shapes you can imagine

9. Go fishing in a nearby creek, lake, or ocean

10. Bring a sketchbook and draw something you notice in nature

11. Go on a color walk: choose a color and take a photo of everything you see in that color 

12. Take your dog or kids to a new park

13. Watch a sunset

14. Stargaze and look for constellations

15. Go outside and do absolutely nothing else

Whether you have 20 minutes or two hours, we hope you feel inspired to start incorporating a daily dose of time outside into your routine.