Nature could be an effective self-help tool for improving mental health

Engaging with nature could be an effective measure for those with low wellbeing to reduce symptoms of depression and anxiety.

A new pilot study from the University of Exeter, published in Behavioral Sciences, found that a self-guided, four-week nature-based programme called Roots and Shoots could help adults boost their mood, enhance mindfulness, and reconnect with the natural environment.

Mental health challenges like depression and anxiety affect millions of people worldwide, causing not only personal distress but significant economic strain – with an estimated cost of £118 billion per year in the UK alone. Traditional mental health services are often under pressure and many who need support do not receive it due to lack of resources. In addition, the stigma surrounding mental health can be a barrier to seeking help, and many people prefer self-reliance.

Dr Matt Owens, from the University of Exeter and co-founder of the nature and mental health research group ROWAN, led the study and said: “We know that spending more time in nature and connecting with it can be beneficial for mental wellbeing but unfortunately we spend more and more time indoors, as urbanisation increases and modern lifestyles tend towards screentime. We have developed a self-help package that uses principles from both clinical psychology and nature research to empower individuals to spend more time in nature, rediscover their relationship with natural environments and improve their wellbeing.”

The Roots and Shoots programme was tested in a pilot study involving 47 adults, who were randomly assigned to either use the nature-based guidebook immediately or join a waiting list. Participants in the waiting list initially did not use the guidebook but did complete the same questionnaires as those using the guidebook. In this way, researchers were able to compare the nature guidebook group with the waiting list group.

Participants who followed the Roots and Shoots programme reported higher levels of wellbeing when compared to those on the waiting list, with 82 per cent experiencing reliable improvements and 59 per cent meeting criteria for clinically significant change.

Secondary benefits included a stronger sense of connection to nature, improvements in mindfulness and reduced stress. Some participants even moved from having clinical levels of depression and anxiety to below the threshold by the end of the study. Notably, 94 per cent of those who completed the guidebook said they would recommend Roots and Shoots to a friend.

Participants found the Roots and Shoots guidebook easy to use and helpful, with nearly half expressing interest in a programme lasting longer than four weeks. High levels of engagement were seen throughout the study, with the majority adhering to the self-guided activities.

ROWAN co-founder and Clinical Psychologist, Dr Hannah Bunce, said: “Self-help interventions can have an important role in supporting access to mental health care, where appropriate. Self-help nature resources like Roots and Shoots are in their relative infancy. They provide a promising option for people to self-manage mental health difficulties, improving wellbeing, while fostering their nature relationship. The results of the pilot study are very promising but crucially, we now need funding for a larger trial for further testing before we can offer it more widely.”

The paper ‘Roots and Shoots: A Pilot Parallel Randomised Controlled Trial Assessing the Feasibility and Acceptability of a Nature-Based Self-Help Intervention for Low Wellbeing’ is published in Behavioral Sciences.