Soak Up the Sun, Brighten Your Mood!
Summer is finally here—which means more opportunities to get outside and soak up some sunlight. And while it might sound simple, some of the most effective ways to support your mental health are actually free and right outside your door!
Have you ever noticed your mood shift after stepping outside for a few minutes? That’s not just in your head—there are real, biological reasons why being in nature and sunlight can help us feel better.
One important piece of this is Vitamin D. Our bodies produce Vitamin D when our skin is exposed to sunlight, and it plays a key role in brain function, especially when it comes to regulating our moods. Low levels of Vitamin D have been linked to fatigue, low mood, and higher rates of depression. For many people who spend most of their time indoors, levels can run lower than expected.
But sunlight supports mental health in more ways than just Vitamin D. Exposure to natural light helps regulate our sleep-wake cycle (which impacts both energy and mood), and spending time in green spaces has been shown to reduce cortisol, one of the body’s primary stress hormones.
At this point, you might be thinking:
“I don’t have time,” “I’m too tired,” or “I’m just not an outdoorsy person.”
The good news is, it doesn’t have to be a big commitment!
Easy Ways to Enjoy the Outdoors
You don’t need a long hike or a full day outside to benefit. Even 5–10 minutes of fresh air and sunlight can make a difference. And “getting outside” can be much simpler than we often imagine—it might look like sitting on a bench, stepping onto your porch, or spending a few minutes outside your workplace.
Instead of adding something new to your schedule, try shifting something you already do:
Take a short walk between tasks or meetings
Eat lunch outside, even if it’s just for a few minutes
Step outside for a quick reset instead of reaching for your phone
Waiting for food delivery or a ride? Spend that time outside
Take a phone call while walking
You can also try a quick “outdoor reset”. Take 5 minutes to notice:
5 things you can see: take time to be curious and let your environment catch your eye.
4 things you can feel: touch a plant, check in with how you experience the elements on your skin.
3 things you can hear: whether its the sirens of a city or birds chirping, notice what your environment sounds like to you.
2 things you can smell: if you’re in Philly, the smells may not always be great, but hey, it’s still a good practice to notice with your senses!
1 thing you can taste: I don’t recommend tasting your environment, but even being extra curious about your next drink of water or sip of your favorite beverage can bring you back to the present.
Sometimes a small shift in your environment is enough to help your nervous system reset.
The goal isn’t to overhaul your routine, it’s to build in small, repeatable moments of connection with the outdoors. Being outside is a powerful way to connect with the present moment. Over time, those small moments can add up in meaningful ways for your mood, energy, and overall well-being.
And of course, if you are spending time in the sun, don’t forget your sunscreen!
If you care about Mental Health, please consider donating to our nonprofit, which pays for someone else’s therapy who cannot afford it. Donate here.
