Look at nature

The simple act of looking up at the sky, or out of a window, can help reduce stress, burn out and anxiety. Dr Andrew Huberman, a neuroscientist at Stanford University has said that this practice is particularly important for office workers, as in an office your attention is focused downward in a ‘soda straw’ view, looking at details, small writing and screens, for the majority of the day. His research has confirmed that engaging in panoramic vision for 5 minutes for every 45 minutes spent on ‘soda straw’ vision is ‘particularly beneficial as a technique for stress management and recovery, as panoramic vision helps deactivate the sympathetic nervous system, promoting calmness’[1].  This in itself can help reduce anxiety and prevent burnout.

Whilst it is the act of using panoramic rather than focused vision that is key, viewing natural horizons, skies, natural elements far away, and green expanses is most beneficial in terms of restoration and stress reduction. A research team from Bangor University and Technion-Israel Institute of Technology directed a group of 117 urban dwelling volunteers to look at either man made or natural features on a 45 minute lunchtime walk. Dr Whitney Fleming, the study’s lead scientist reported that ‘individuals who were guided to direct their gaze more frequently at green elements reported a significant reduction in anxiety, with trees showing the most substantial positive effect’[2].

Looking at horizons and nature can also, literally, bring a different perspective to your task[3], as it gives you a space to process information, see things in a new way and helps activate the parts of your brain that solve problems.

Whilst it can be hard to justify a 5 minute break to yourself, or your boss, every 45 minutes, especially when you are on the clock, maybe there is a way you can tweak the structure of your day to create the space, as the mental health, cognition and productivity benefits are well worth it.

[1] https://ai.hubermanlab.com/s/fIiELr-r

[2] https://www.forbes.com/sites/grrlscientist/2024/06/09/simply-looking-at-the-natural-world-can-improve-well-being/

[3] https://www.psychologytoday.com/us/blog/passion/202310/the-value-of-looking-at-long-distance-views