Environment is one of the core areas of integrative health, playing an important role in wellbeing. Here are five ways to change your environment to decrease your stress.

Video: Change Your Environment to Decrease Your Stress

Change Your Environment to Decrease Your Stress: Key Take-Away Points

We can modify our environment to decrease rumination.[1]

There are specific techniques for using nature and controlling our environment that result in better wellbeing and less stress.

#1: Look at pictures of nature to improve your ability to recover from stressors.[2]

  • Open window coverings if you have a view of nature.
  • Incorporate pictures of nature into your décor.

#2: If you live in an urban location, choose a living space with nearby greenspaces to decrease mental fatigue.[3]

#3: Go for a walk in nature to decrease rumination.[4]

#4: Listen to natural soundscapes (like birds chirping or rain falling) to help with mental focus.[5]

#5: Maintain houseplants to reduce the effects of stress.[6]

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Small Changes, Big Transformation

This is one small change we can make to prioritize our health and build resilience. Wellness doesn’t have to feel so overwhelming. Give this practice a try this week and let me know how it goes!

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[1] https://greatergood.berkeley.edu/article/item/calm_a_distressed_mind_by_changing_your_environment

[2] Brown, D. K., Barton, J. L., & Gladwell, V. F. (2013). Viewing nature scenes positively affects recovery of autonomic function following acute-mental stress. Environmental science & technology, 47(11), 5562-5569.

[3] Kuo, F. E. (2001). Coping with Poverty: Impacts of Environment and Attention in the Inner City. Environment and Behavior, 33(1), 5-34. https://doi.org/10.1177/00139160121972846

[4] Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the national academy of sciences, 112(28), 8567-8572.

[5] Van Hedger, S. C., Nusbaum, H. C., Clohisy, L., Jaeggi, S. M., Buschkuehl, M., & Berman, M. G. (2019). Of cricket chirps and car horns: The effect of nature sounds on cognitive performance. Psychonomic bulletin & review, 26, 522-530.

[6] Lee, M. S., Lee, J., Park, B. J., & Miyazaki, Y. (2015). Interaction with indoor plants may reduce psychological and physiological stress by suppressing autonomic nervous system activity in young adults: a randomized crossover study. Journal of physiological anthropology, 34(1), 1-6.