How Nature Helps Highly Sensitive People Thrive (2025 Research)
Ever catch yourself looking out the window during a busy day, just for a moment of relief? For Highly Sensitive People (HSPs), those small pauses matter. Watching the sky, noticing a bird, or seeing trees move in the breeze can feel like a reset for your whole nervous system.
In this blog, we’ll explore why those moments are so powerful, what new research shows about how nature supports sensitive people’s mental health, and five ways to bring more nature into your everyday life, no matter where you live.
the benefits of staring out the window
Most sensitive people know this feeling: stress builds, the world feels too loud, and you instinctively glance outside, and something softens.
A 2025 study by Wigley & colleagues shows this response is more than a habit. Surveying 807 adults in Italy, the researchers found:
People with higher environmental sensitivity reported more stress, anxiety, and low mood.
Feeling connected to nature reduced those struggles.
Even just seeing nature, a tree through a window, the sky from a balcony, was enough to boost wellbeing.
Those small moments aren’t a distraction, they’re a way your nervous system calms itself.
Try this: Pause for 30 seconds and notice what you see out the window. A branch? A patch of sky? Just noticing can begin to ease tension.
Nature Helps Sensitive People Flourish
It’s one thing to feel calmer. It’s another to feel fully alive.
A second 2025 study by Carroll & colleagues looked at what helps HSPs not just cope but truly flourish.
The researchers combined surveys from 856 adults over 40 with interviews from 12 HSPs. They found that:
The more connected the person felt to nature, the more likely they were to report flourishing, meaning, vitality, and a sense of purpose.
Nature acted as a buffer, helping sensitive people feel more resourced and steady.
Interview participants described stepping outside as “hitting reset,” especially when home or work life felt chaotic.
This suggests that connecting with nature isn’t just soothing, it’s an essential part of building a life that feels nourishing and meaningful
5 simple ways to bring more nature into your day
You don’t need to go on a retreat or move out to the country to feel the benefits. Here are five simple ways to connect with nature in your daily life:
Take 2-Minute Nature Breaks. Pause to look at the sky, touch a leaf, or step outside. These tiny moments signal safety to your nervous system.
Face a Window. Place your desk, altar, or favourite chair near a window. If that’s not possible, bring nature in with plants, flowers, crystals, or nature-inspired art.
Step Out When You’re Overwhelmed. When things feel too much, step outside and feel your feet on the ground. Take a few slow breaths. Name one thing you can see, hear, and smell.
Pair Rituals with Nature. Journal under a tree, meditate at sunrise, or pull your tarot cards on the porch. Pairing spiritual practice with nature deepens its calming effect.
Make Space Indoors. Clear one surface and turn it into your grounding corner. If you can’t get outside, even listening to nature sounds, looking at a picture of a tree, or watching clouds from a window can help your body reset.
conclusion
Connecting with nature doesn’t have to be spending hours outdoors to make a difference. The research shows that even the smallest moments can help sensitive people feel more grounded and well.
You don’t have to change your whole life to benefit. Start with one small ritual this week and reflect on: how does your body feel after and what shifted in your mood and energy. Let this guide you in crafting your own personalised nature rituals.
References
Carroll, S., O’Brien, A., Lionetti, F., O’Reilly, A., & Setti, A. (2025). Flourishing as a highly sensitive person: a mixed method study on the role of nature connectedness and chaotic home environment. Frontiers in Psychology, 16. https://doi.org/10.3389/fpsyg.2025.1480669
Wigley, I. M., Nazzari, S., Pastore, M., Provenzi, L., & Barello, S. (2025). The contribution of environmental sensitivity and connectedness to nature to mental health: Does nature view count? Journal of Environmental Psychology, 102541. https://doi.org/10.1016/j.jenvp.2025.102541
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I'm a therapeutic counsellor with nearly 10 years of experience supporting people living with trauma in their emotional, psychological, and spiritual healing. I offer 100% virtual therapy through my private practice. Many of my clients appreciate the flexibility online sessions can offer.
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