We’ve all had those weeks when a “case of the Mondays” seems to last from Monday to Friday.
What if part of the solution isn’t another coffee—but a little more connection with nature?
A 2016 study found that workers who are exposed to sunlight and natural elements in the workplace report:
- Better moods
- Higher satisfaction with their work
- Stronger commitment to their employer
In other words, bringing nature into your office isn’t just about aesthetics—it may support emotional well-being and a healthier work culture.
What the Research Found
Researchers at Central Michigan University surveyed hundreds of workers in the United States and India. They asked about:
- Natural elements in their workspace
- Views out of windows
- Office plants
- Screensavers or wall art with nature scenes
- Sunlight exposure
- Direct sunlight (being outdoors or going outside during the day)
- Indirect sunlight (through windows)
They also assessed each person’s:
- Symptoms of depression and anxiety
- Job stress
- Job satisfaction
- Commitment to their employer
When they analyzed the data, a clear pattern emerged:
People with more exposure to nature at work reported less depression and greater job satisfaction and commitment than those with less nature in their environment.
Why Sunlight at Work Matters
Nature helped—but sunshine stood out even more.
The study found that:
- Indirect sunlight (like light coming in through windows) was linked to fewer depressive symptoms.
- Direct sunlight (time outside during the workday) was tied to higher job satisfaction and stronger loyalty to the organization.
While this study can’t prove cause and effect, it strongly suggests that sunshine is more than a nice-to-have—it may be a meaningful support for emotional well-being at work.
How Nature Helps Buffer Stress
So why do plants, views of trees, or a patch of sunlight on your desk seem to make such a difference?
One of the study’s authors, Stephen Colarelli, notes that there’s already a large body of research showing the positive effects of nature and sunshine in other settings. Nature seems to have restorative effects—helping us feel better in many different ways.
Other studies have found that nature:
- Reduces stress compared to non-natural views
- Improves mood and recovery for hospital patients
- Helps kids do better in school and feel more positive about their classrooms
- Increases kind and helpful behavior when plants are present in a room
In this workplace study, nature seemed to soften the impact of stress:
- The link between job stressors and anxiety was weaker for people who had more natural elements around them.
- The link between job stressors and lower job satisfaction was also weaker for those with more exposure to nature.
In other words, nature may act like a gentle buffer. The stressors might still be there—but their emotional impact may be less intense.
It’s Not Just the Corner Office
You might wonder: Is this just because people in higher-level roles get the nicer offices with big windows and plants—and also feel better about their jobs?
The researchers considered that. They controlled for worker age (a rough proxy for higher responsibility and seniority), and the results still held. That adds weight to the idea that nature itself is playing a meaningful role.
As Colarelli puts it, the findings support the notion that exposure to nature is more than just a perk—it’s part of what helps people feel and function better.
Simple Ways to Bring More Nature Into Your Workday
The good news: you don’t need a full office redesign to begin feeling the benefits of nature. Small, intentional changes can make a difference.
Here are a few gentle ways to start:
- Move closer to natural light
If possible, choose a desk near a window. Even indirect sunlight can be supportive. - Schedule tiny “sunshine breaks”
Step outside for a few minutes between meetings or during lunch. Even a short walk can offer a reset. - Add plants to your space
A small desk plant or shared greenery in common areas can bring life and softness into the environment. - Use nature imagery
Try screensavers, backgrounds, or wall art featuring forests, oceans, mountains, or gardens if real views are limited. - Soften the environment
Natural materials (wood, stone), softer lighting, and views of the sky or trees—even from a distance—can all contribute.
If you’re a leader or part of a workplace well-being team, you might explore:
- Creating common areas with plants and windows
- Designing quiet “restoration spaces” with nature views
- Encouraging outdoor walking meetings when feasible
These small shifts can signal to employees: Your well-being matters here.
Why This Matters for Emotional Wellness at Work
Most modern offices were designed around efficiency and cost—not around human emotional needs. But as Colarelli notes, we evolved in nature, and our minds and bodies are still deeply attuned to it.
When our environments are more in sync with our “human nature,” we are more likely to:
- Feel grounded
- Experience less stress
- Be more patient and kind with ourselves and others
Bringing more nature into the workplace isn’t just about productivity metrics or trendy design. It’s about creating spaces where people can feel more whole, more at ease, and more connected—both to themselves and to one another.
This article is adapted from a piece that originally appeared on Greater Good, the online magazine of UC Berkeley’s Greater Good Science Center, one of Mindful’s partners.
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