PDF Summary:The Nature Fix, by Florence Williams

Feeling stressed, depressed, or just generally unhealthy? Consider the last time you went outside. In The Nature Fix, Florence Williams contends that humans have an innate affinity for nature, and thus the antidote to many of our physical and mental ailments is a good dose of the outdoors. From the practice of forest bathing in Japan to horticulture therapy in Sweden and river rafting in Idaho, Williams explores how researchers are tapping into the healing power of nature—and what those of us living in the urban jungle can do to reap its benefits.

Our guide begins by discussing how our lives and health have changed as we’ve increasingly become a city-dwelling species. Then, we’ll explore the research-backed benefits of being outdoors and take a look at how different countries are supporting their citizens’ health by giving them better access to nature. We’ll conclude with Williams’s prescription for using nature to improve our well-being. We’ll also include other experts’ and authors’ insights into the relationship between nature and health.

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In addition to not getting enough vitamin D, we’re also suffering from myopia or nearsightedness. Williams explains that sunlight plays a role in shaping our eyes, so being indoors and away from the sun affects the development of our eyesight. Staring at a laptop or phone screen all day doesn’t help our vision either. (Shortform note: Lack of sunlight and increased screen time aren’t the only factors that lead to myopia; genetics may also come into play. One study found that among children of different ethnicities who were attending the same school in England—and thus had the same environment—myopia was more prevalent among British South Asian children than among white European and Black African Caribbean children.)

We’re Less Empathetic

Williams writes that on top of having negative effects on our mental and physical health, city living also affects us emotionally, making us less empathetic. Williams explains that being indoors means we miss out on the sense of wonder we get when we see nature’s beauty and grandeur, and this affects our feelings of connection with others. This is because research has found that this awe from seeing nature makes us more attuned to the larger world and the people around us.

(Shortform note: Beyond awe, nature can teach us a thing or two about empathy. In Braiding Sweetgrass, Robin Wall Kimmerer writes about the mutual care that plants exhibit and argues that observing plants can clue us in on how caring for each other can help individuals and communities thrive. She says that different species of plants work together in a way that benefits both of them, that plants demonstrate collective solidarity within a species to help everyone survive, and that plants and animals act in concert to restore an ecosystem after a disturbance such as a natural disaster.)

The Benefits of Being Surrounded by Nature

Now that we’ve discussed the detrimental effects of urban living, we’ll explore what the research says about how nature can improve our health and well-being.

Nature Reduces Stress

Williams writes that spending time in nature can reduce stress. Research in Japan supports this: In response to the high levels of stress and burnout in the country’s workforce, it has included the practice of shinrin-yoku (forest bathing, or immersing yourself in the forest) in its national health program, offering a network of forest therapy trails and facilities to its citizens. Walking through forests has been found to lower levels of cortisol (a stress hormone), heart rates, and blood pressure, and it also reduces anxiety.

(Shortform note: Despite facing various issues at different times and places, people seem to find the antidote in nature. While the Japanese introduced forest bathing in the 1980s as a response to its workforce’s mounting stress, the European Romantic movement advocated going back to nature in the 18th century as a response to capitalism and urbanization. Whereas forest bathing is meant to address ailments like heart problems and anxiety, the Romantics saw nature as a source of emotional and spiritual rejuvenation.)

Part of nature’s stress-reducing properties comes from sound, says Williams—we respond especially well to the sound of water and birds (but think songbirds instead of crows). (Shortform note: Some research suggests that different nature sounds address different needs—water sounds, like waves, may be better for improving mood, while bird sounds may be better for reducing stress.)

Williams adds that on top of its soothing sights and sounds, nature’s smells also contribute to reducing stress. Scents have a potent, immediate effect on us because they skip the bloodstream and go straight to our brain. (Shortform note: Natural scents like lavender have been shown to reduce stress, but there can be too much of a good thing—your nose gets used to a smell the more you’re exposed to it. So it might be best to limit your aromatherapy sessions.)

Some natural scents—such as pine and eucalyptus—have long been used in aromatherapy to promote relaxation, alleviate stress, and improve sleep. Williams does add that further research needs to be done to support aromatherapy’s healing effects. (Shortform note: The scents of trees that provide us with soothing and restorative benefits may serve a vital function among trees, demonstrating the complex relationships at play in the natural world. In The Hidden Life of Trees, Peter Wohlleben contends that trees release scents to communicate with each other, warning each other of danger (say from herbivores or insects) or attracting insects that can aid in pollination and protection.)

Nature Boosts Our Immune System

According to Williams, studies have found that nature can help us stay healthy or recover from illness. Research shows that people who engage in forest bathing have an increase in the activity of their natural killer immune cells, a type of white blood cell that helps fight off cancer. (Shortform note: Greens help fight cancer in more ways than one. While Williams says being surrounded by a forest can boost the activity of cancer-fighting cells, Michael Greger says getting plants in you can also help keep cancer at bay. In How Not to Die, Greger argues that plant-based diets can prevent various cancers like blood, breast, and prostate cancer.)

Williams also cites other research that found that hospital patients who had a view of nature recovered faster and needed less pain medication than those who had a view of a brick wall. (Shortform note: Other research reveals that nature has a positive effect on more than just the patients—one study found that hospital gardens not only help patients recover faster but also alleviate stress for family members and hospital staff.)

Nature Improves Cognitive Function and Creativity

Another benefit we get from being in nature is that it enhances our cognitive function and boosts creativity. Williams cites studies where groups of people went on trips to the wilderness for three to four days to go rafting, hiking, and camping while being disconnected from technology. Participants’ cognitive abilities—including attention, memory, and creative problem-solving—all improved after their trips. This suggests that ART was at work: Nature provided participants with an opportunity to engage in soft fascination, giving their directed attention a break and boosting their brain power.

(Shortform note: What if you need a creativity boost but don’t have access to nature or the time or resources to immerse in a days-long wilderness trip? Other authors have alternative suggestions. Austin Kleon writes in Steal Like an Artist that you can find inspiration from other people doing similar work. He argues that no work is wholly original, and all creators are influenced by other creators, so fill your space with ideas and objects that can move you to create. Another tactic is to get in touch with your spiritual side: In Seeking Wisdom, Julia Cameron explains that this begins by finding and connecting to your own image of God and then regularly reciting prayers of request and appreciation.)

Nature Improves Our Mental Health and Social Connectedness

Williams cites research that nature can be as effective as medication in treating mild to moderate depression. For example, in Sweden, horticulture therapy, or gardening as a form of treatment, has been shown to reduce symptoms of anxiety and depression. (Shortform note: Experts give tips on how to get the benefits even if you don’t have access to structured horticultural therapy: Start with a houseplant, and don’t worry if your first attempt at caring for one isn’t successful. Sit in a spot where you’re closer to plants, even if it’s just potted herbs on your windowsill. And set goals to help you feel a sense of achievement—for example, you might want to grow a vegetable garden with the goal of cooking using only ingredients from there.)

While even short doses of nature— such as a quick walk in a city park—can provide a mood boost, Williams argues that more immersive experiences can have more profound and lasting effects. (We’ll go into detail about her recommended doses of nature later in the guide.)

She gives the example of a river-rafting trip in Idaho, designed for a group of US veterans suffering from post-traumatic stress disorder (PTSD). Nature not only provided a soothing environment for the participants but also challenged them as they navigated the river and the wilderness as a team. This was combined with therapy sessions and activities to help participants process their experiences. Williams says that after the trip, many of the participants experienced reduced PTSD symptoms and reported feeling more connected, empowered, and hopeful.

(Shortform note: Some immersive programs like the river-rafting trip in Idaho can be helpful, but others might leave participants with more trauma than they started with. According to reports, there are around 40 wilderness therapy programs (as of 2022) geared toward “troubled” teens in the US, meant to teach the importance of accountability and choices. But some people are calling for a closer look at these programs after several instances of death (from, among other causes, heatstroke and injuries from being restrained) and allegations of dehumanizing experiences and other abuse of the participants.)

Nature Supports Children’s Development

All of these effects are especially beneficial to children, says Williams. In addition to these benefits, nature also provides children with opportunities for outdoor play—a healthy alternative to sedentary indoor activities—and a rich sensory environment that can help them develop motor skills and spatial awareness. (Shortform note: Letting children play outside is good for their development, but it’s not always possible—especially when parents are working and can’t take their kids to the park. In some US states, it’s illegal to let children play outdoors unsupervised. While safety is and should be a concern, some argue that some regulations go overboard as a result of a combination of helicopter parenting and backward family policies.)

Research also suggests that time in nature may help manage ADHD in children: Williams points to the difference between those diagnosed with ADHD in the US and Finland, where three-quarters of the country is covered in forests and where nearly all people regularly spend time in nature. Most American children diagnosed with ADHD manage it with medication; on the other hand, most children in Finland do not.

(Shortform note: ADHD, or attention-deficit/hyperactivity disorder, is a neurodevelopmental condition that typically develops in childhood. While the US largely relies on medication and Finland largely relies on the outdoors, some experts assert that we need to rethink the approach to addressing ADHD. In his 1999 book Scattered Minds, Gabriel Maté writes that beyond being a biological condition, ADHD also has social and psychological roots, mainly stemming from a rupture in the parent-child bond. He thus recommends providing psychological and physical nourishment by repairing the parent-child bond. He says medication can be used as a part of treatment, but he doesn’t emphasize the need for more time outdoors.)

How to Improve Our Health and Well-Being Through Nature

Given nature’s many benefits, what’s a city dweller to do? Simply spend more time in it: Williams says the longer we spend outdoors, the more we’re mentally, physically, and emotionally restored. She recommends aiming for at least five hours a month, with small daily doses of nature at a city park. Spend weekends away from the cacophony of the city, and once a year (or every other year) take an immersive trip out to the wilderness for a few days.

(Shortform note: Williams recommends regular daily doses of nature and days-long wilderness trips, but more than 160 years ago, one writer took the more extreme step of moving to the woods for two years to connect with nature. In Walden, Henry David Thoreau details his time living in a cabin he built by Walden Pond, away from industrialized society. He describes how he paid attention to the natural world without an ulterior motive and was awakened, inspired, and sustained by nature’s cycle of seasonal change and growth—never mind that he was also sustained by the dinners he often had in town at his mother’s house.)

To make the most of your time in nature, Williams offers additional tips. First, go gadget-free. Ditch the earbuds so you can tune into the healing sounds of nature, and leave your phone behind—Williams explains that talking on your phone while you’re outdoors means you aren’t disconnected from the worries of daily life. Second, choose safe areas where you can relax. Williams explains that it’s difficult to unwind if safety is a concern; women, especially, don’t feel as safe as men do when they’re by themselves in more secluded areas, so take precautions and consider group activities and well-populated trails.

Do You Really Need to Go Off the Grid?

Williams recommends leaving your gadget at home when you’re outdoors so that you can unplug from the worries of daily life, but some believe that it’s more than that: They think it’s necessary to go gadget-free to maintain the pureness of the outdoor experience, and they feel so strongly about it that they resort to tech shaming those who use gadgets. Purists may judge others for having their earbuds on or taking a selfie on a mountaintop, which can ultimately discourage others from venturing outdoors.

However, one study suggests that gadgets don’t negatively affect users’ outdoor experience. What’s more, Williams’s two tips may be at odds: Phones are a safety measure, enabling people to find the safest routes and communicate with loved ones in case of emergencies.

So what’s the takeaway? Try to use tech to enhance your outdoor experience rather than detract from it, and make sure your gadget use isn’t disrupting someone else’s experience. (Listening to music through your earbuds while you walk? OK. Having music blaring through your speaker at a campsite? Not OK.)

If you’d really prefer to leave your phone behind but are wary about hiking or camping alone, consider a non-human companion: A dog can help keep unwanted company away.

However, there’s only so much we can do on our own—we can’t enjoy nature if it’s not accessible to us. Williams says those who oversee schools, hospitals, and neighborhoods should take a more conscious approach to incorporating nature into their environments. Governments can take inspiration from places like Singapore, Japan, and Finland, which encourage their citizens to spend time outdoors by protecting green spaces and developing walking trails and other nature facilities.

(Shortform note: For places that have bulldozed forests to erect cities, Finland’s forest-preservation approach may not be feasible. But Singapore and Japan have plans and programs that other countries can consider emulating. Singapore has its Green Plan, aiming to plant one million trees and have every household within a 10-minute walk of a park by 2030. And Japan popularized the Miyawaki method of rewilding, which involves planting mixes of native plants that could grow into forests in a matter of years instead of decades. The method has spread to other countries like India, Brazil, and France.)

Within cities, says Williams, even having more trees and courtyards in neighborhoods can help alleviate stress, reduce aggression, and bring people together outdoors. This consequently reduces crimes and strengthens ties within communities—showing that nature’s nurturing powers go beyond individual health.

(Shortform note: Introducing more green spaces to communities can reduce crime rates and strengthen ties, as Williams suggests, but this may also drive out the residents the green spaces are intended for. That’s because improving a neighborhood by adding, maintaining, or restoring public green spaces can increase real estate values, pricing out and displacing vulnerable communities and leading to green gentrification. Experts thus argue that greening projects must go hand in hand with policies that protect the community, taking into account factors like equity and affordable housing.)