No park? No problem. Just imagining nature can ease your stress

In a study published in the Journal of Environmental Psychology, researchers found that simply imagining natural environments can significantly reduce stress and promote relaxation—more so than imagining urban settings.

Scientists have long recognized the therapeutic benefits of spending time in nature. Studies have consistently shown that exposure to natural environments, whether through real-world experiences or virtual representations like images and videos, can alleviate stress and enhance psychological well-being.

Theories such as Stress Reduction Theory and Attention Restoration Theory provide frameworks for understanding these benefits. Stress Reduction Theory posits that humans have evolved to respond positively to non-threatening natural environments, which helps counteract stress. Attention Restoration Theory suggests that natural environments allow individuals to recover from mental fatigue by engaging in effortless attention, as opposed to the directed attention required in urban settings.

Despite this understanding, researchers were interested in exploring whether the benefits of nature exposure could be achieved through mental imagery alone. Mental imagery, or “seeing with the mind’s eye,” is a cognitive process that can evoke emotional responses similar to those experienced during actual perception.

By focusing on mental imagery, the researchers aimed to determine whether the positive effects of nature could be replicated without physical exposure—potentially offering a cost-effective therapeutic tool.

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To test their hypotheses, researchers Mika Koivisto (University of Turku, Finland) and Simone Grassini (University of Bergen, Norway) conducted a within-subjects study involving 50 students from the University of Turku, with an average age of 23 years.

Participants first completed a cognitively demanding task designed to induce stress. They were then asked to imagine the contents of nature-related words (such as mountain, flower, and seaside) and urban-related words (such as bar, alley, and motorbike) for five minutes each.

The researchers measured subjective restoration using self-report scales, as well as physiological responses including heart rate, heart rate variability, and electrodermal activity. Heart rate variability and electrodermal activity are commonly used as indicators of relaxation and physiological arousal, respectively.

The findings were compelling. Participants reported a stronger sense of restoration after imagining nature-related content compared to urban content. Physiologically, nature imagery was associated with a slower heart rate and higher heart rate variability—both signs of increased relaxation. Electrodermal activity was also stronger during nature imagery, suggesting heightened emotional engagement or positive arousal.

Notably, the benefits of nature imagery were more pronounced among individuals with a stronger connection to nature, highlighting the role of personal preferences and emotional associations in shaping these effects.

Koivisto and Grassini concluded, “These findings have practical implications … for psychological therapies.The present results suggest that when access to nature is not possible, the incorporation of nature imagery instead of actual visits to nature may be a potentially valid alternative.”

While the study provides new insights into the therapeutic potential of mental imagery, there are limitations to consider. For instance, the study’s population was skewed towards young female adults.

The study, “The Restorative Effects of Mental Imagery of Nature: A Study on Subjective and Physiological Responses,” was authored by Mika Koivisto and Simone Grassini.