Have you ever wondered why getting outdoors boosts your mood? We’re only just beginning to understand the chemistry of the brain. New evidence is emerging all the time about the role of the biochemicals that regulate our mood and how they can help us treat mental health conditions such as depression, anxiety and ADHD.
Getting out and about and moving should be part of anyone’s mental health regime. Regular exercise, time spent in the sun and in green space can all help if we’re feeling down. Children and young people get a natural boost from playing outside, and we know that playing outside with friends helps them to regulate their emotions.
The four mood regulators
The chemistry of improved mood hinges on four ‘feel-good’ hormones - dopamine, oxytocin, serotonin and endorphins. We can get our daily ‘dose’ of these mood-boosters just from getting outside, taking regular exercise and meeting up with friends.
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Dopamine This neurotransmitter activates the reward centre in your brain, it lets us know that the activity is pleasurable and should be continued. The ‘dark side’ of dopamine is that it can trigger addictive tendencies.
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Oxytocin think ‘affection’. This chemical messenger plays a vital role in social interactions and bonding, promoting feelings of trust and connection.
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Serotonin This neurotransmitter and hormone contributes to happiness, calmness, and focus. Low levels of serotonin are linked to depression - but it is possible to give your serotonin a boost - it’s how many common antidepressants work, but you’ll also get a noticeable lift by physical activity or sunlight.
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Endorphins These natural hormones act like painkillers, reducing stress and increasing feelings of well-being. You get a rush of endorphins when you’re laughing (or when you’re falling in love). They’re also released when you exercise, or when you get out in the sun.
Playtime vs Prescriptions
There are plenty of studies showing a clear link between increased physical activity, social connection and exposure to natural light and higher levels of the four ‘feel-good’ hormones. Yet there is still a lack of research explaining the precise working of these neurochemical effects.
While we don’t know exactly how time spent outdoors affects the chemistry in our brain, here’s the twist: we don’t really know how antidepressants work either
We know antidepressants increase levels of serotonin, but some researchers suggest the drugs work, not because they flood the brain with happiness hormones, but because they allow the brain to form new pathways. One review goes so far to suggest that antidepressants don’t work nearly as well as claimed (only slightly better than a placebo).
More recent studies have been more critical of the rush to prescribe antidepressants when other stresses may be the root cause of anxiety - societal issues like poverty, inequality or social isolation. If you’re depressed because you live in a dark and mouldy house, prescribing a drug designed to rectify a chemical imbalance in your brain might not be the best solution.
All this suggests we should be cautious about rejecting non-medical alternatives as part of our route to feeling better. For milder cases of anxiety and depression getting a dose of outside time could prove equally as effective as medication - especially as we know time outdoors comes side-effect free.
If you are suffering from low mood or anxiety, and your GP recommends getting outside and taking regular exercise, consider it a legitimate treatment. Ten minutes out of your day in the sun, with friends or neighbours could be a real help, alongside any medication you're taking.
Top tips to lift your mood
Get active The body will naturally act to balance the discomfort that comes from intense or sustained physical activity - that’s the endorphins getting to work. Think ‘runners high’, or the natural rush that comes from getting to a summit. You don’t have to be a marathon runner, even a brisk walk will have some effect.
Find a quiet and green space Lively, chaotic and noisy environments are more likely to trigger a ‘fight or flight’ response, so seek out an oasis of calm - fifteen minutes of quiet time in a pocket park or city square can be just as calming as forest bathing.
When we’re working with schools, we always recommend they create a quieter corner in the playground, preferably with planters or in a corner of the playing field.
Sit in the sun We know that sunlight will help lift our spirits, so if you have flexibility in your day, make sure you check the weather report and get out there when the sun makes an appearance. Try and regulate your daily routine so you're up and about in daylight hours.
Make time for Mindfulness Notice without purpose: not to write a poem, or to tell a story, just an internal observation of what’s going on around you. It can help to slow down whirring thoughts. One good exercise is to close your eyes and make room for the other senses. What do you hear? What can you smell? Take note of how your feet feel against the ground.
Meeting up and pitching in Going for a walk with friends activates the neurotransmitters that regulate and improve your mood - endorphins, which reduce stress, dopamine, which makes you feel motivated, and oxytocin – the friendship hormone - which promotes social bonding. Volunteering in a community project like a nature club or volunteering for habitat restoration is another option.
Recommended reading
Richard Louv wraps up all of these benefits in his book, Vitamin N: The Essential Guide to a Nature-Rich Life. It’s a great resource for families looking to bump up their time outside - time spent in nature has other benefits,
