How nature restores balance
The science behind the Natural Intelligence Project
A substantial body of research demonstrates the positive physical and psychological effects of guided nature walks. Below are a few of our favorite articles and studies highlighting these findings. If you’d like to learn more or discuss how they might apply to you, feel free to reach out.
Antidote to Digital Overload
Core Message:
Nature encourages us to unplug and engage with the world around us. By promoting balanced, conscious technology use, we can alleviate mental strain from digital overconsumption, reduce doom scrolling, and foster healthier, more authentic connections.
Recommended References:
Louv, R. (2005). Last child in the woods.
Summary: Highlights the consequences of “nature-deficit disorder” linked to rising indoor, tech-driven lifestyles. Encourages reconnection with nature to counterbalance screen time and enhance mental well-being.Ma, J., Lin, P. & Williams, J. (2024). Effectiveness of nature-based walking interventions in improving mental health in adults: a systematic review.
Summary: Shows that walking in natural environments improves mood and reduces anxiety, offering a restorative break from constant digital engagement.Ratcliffe, E. (2021). Sound and Soundscape in Restorative Natural Environments.
Summary: Demonstrates how natural soundscapes help restore attention and lower stress. This sensory immersion can replace digital noise, helping individuals feel more present and less overwhelmed by media overload.
Healthier More Resilient Communities
Core Message:
Time in nature reduces stress, improves mood, and fosters social connections. Shared outdoor experiences can help ease loneliness, enhance community engagement, and support overall public health.
Recommended References:
Mellor C. et al. (2022). Seeding hope: restoring nature to restore ourselves.
Summary: Argues that restoring natural environments and encouraging communal nature interactions can improve collective mental health and strengthen community resilience.Park BJ et al. (2010). Shinrin-yoku (also listed above)
Summary: Stress reduction and mood improvements at the individual level can scale up to healthier, more engaged communities.Ma, J., Lin, P. & Williams, J. (2024). Nature-based walking interventions (also listed above)
Summary: By reducing stress and anxiety, these interventions can encourage positive social interactions and community cohesion.
Strengthen Personal Well-Being
Core Message:
Time in nature renews mental and physical well-being by providing relief from everyday stressors. Such experiences ease feelings of isolation, foster belonging, and build resilience and mental health.
Recommended References:
Park BJ et al. (2010). The physiological effects of Shinrin-yoku.
Summary: Research on forest bathing demonstrates reduced cortisol (stress hormone), improved mood, and better immune function—direct support for personal well-being.Li Q. (2023). New Concept of Forest Medicine.
Summary: Highlights how immersion in forest environments lowers stress hormones, enhances immune response, and combats mental fatigue, directly enhancing individual health.Ma, J., Lin, P. & Williams, J. (2024). Nature-based walking interventions (also listed above)
Summary: Confirms nature walks reduce anxiety, depression, and negative rumination, bolstering personal mental health and emotional resilience.
Build Resilient, Healthier Communities
Core Message:
Time in nature reduces stress, improves mood, and fosters social connections. Shared outdoor experiences can help ease loneliness, enhance community engagement, and support overall public health.
Recommended References:
Mellor C. et al. (2022). Seeding hope: restoring nature to restore ourselves.
Summary: Argues that restoring natural environments and encouraging communal nature interactions can improve collective mental health and strengthen community resilience.Park BJ et al. (2010). Shinrin-yoku (also listed above)
Summary: Stress reduction and mood improvements at the individual level can scale up to healthier, more engaged communities.Ma, J., Lin, P. & Williams, J. (2024). Nature-based walking interventions (also listed above)
Summary: By reducing stress and anxiety, these interventions can encourage positive social interactions and community cohesion.
Encourage Environmental Stewardship
Core Message:
Experiencing nature’s restorative benefits deepens our understanding of the natural world, inspiring sustainability, conservation efforts, and climate-friendly actions at both personal and collective levels.
Recommended References:
Wilson, E.O. (1984). Biophilia.
Summary: Proposes an innate human affinity for nature; reawakening this bond encourages care and protection of natural habitats.Hicks, J.R. & Stewart, W.P. (2019). Learning from wildlife-inspired awe.
Summary: Encounters with awe-inspiring wildlife motivate individuals toward pro-environmental behaviors and advocacy, nurturing a stewardship mindset.Clayton S. et al. (2021). Cross-Cultural Validation of A Revised Environmental Identity Scale.
Summary: Demonstrates how a solid environmental identity correlates with sustainable behaviors, reinforcing that nature connection encourages conservation efforts.
Develop Emotional Awareness and Connection
Core Message:
A deeper connection to nature nurtures empathy, presence, and emotional resilience. By engaging all the senses, we cultivate steady emotions, compassion, and understanding, promoting cooperation and harmony among diverse groups.
Recommended References:
Hicks, J.R. & Stewart, W.P. (2019). Wildlife-inspired awe (also listed above)
Summary: Experiences of awe enhance empathy and openness, fostering stronger emotional connections among people.Ratcliffe, E. (2021). Sound and Soundscape in Restorative Natural Environments (also listed above)
Summary: Natural sounds aid emotional regulation and stress reduction, helping individuals tune into their feelings and respond more compassionately.Li Q. (2023). New Concept of Forest Medicine (also listed above)
Summary: Forest immersion stabilizes mood and reduces stress, increasing the capacity for empathetic understanding and emotional steadiness.
Advocate for Equitable Green Spaces
Core Message:
Unequal access to nature leads to health disparities. Providing safe, welcoming green spaces helps address social inequities, offering preventive health benefits that uplift individuals and communities.
Recommended References:
Beery T. et al. (2023). Disconnection from nature: Expanding our understanding of human–nature relations.
Summary: Illustrates how institutional and societal barriers prevent equal access to nature. Addressing these disparities supports public health and equity.Clayton S. et al. (2021). Revised Environmental Identity Scale (also listed above)
Summary: By understanding environmental identity across cultures, we can promote inclusive policies that ensure everyone can benefit from nature’s advantages.White M.P. et al. (2020). Blue space, health and well-being.
Summary: Access to blue environments (lakes, rivers, coasts) can reduce health inequalities, showing the importance of ensuring that all communities have green and blue spaces.
Revitalize Nature-Based Traditions
Core Message:
Connecting with ancestral practices like forest bathing honors cultural traditions that value nature’s integral role in human life. Embracing outdoor learning, gardening, and time in green and blue spaces reaffirms our place in the natural world.
Recommended References:
Kimmerer, R.W. (2015). Braiding Sweetgrass.
Summary: Draws on Indigenous knowledge to demonstrate reciprocity, gratitude, and ancestral traditions that strengthen bonds with nature.Li Q. (2023). New Concept of Forest Medicine (also listed above)
Summary: Explores how ancient forest bathing traditions can be integrated into modern health frameworks, revitalizing long-held nature-based values.Wilson, E.O. (1984). Biophilia (also listed above)
Summary: The idea that our evolutionary past is intertwined with nature offers a blueprint for reconnecting with traditional, nature-centric worldviews.