近年來，「公園20分鐘效應」成為熱門話題，這源於2019年《國際環境健康研究》雜誌的一項發現。研究顯示，只要在公園裡待20分鐘，就能顯著提升心情。雖然這個概念並不新穎，但「如何」和「為何」發生卻讓許多人困惑。
去年12月，牛津大學生物系教授凱西·威利斯（Kathy Willis）出版了新書《Good Nature》，深入探討大自然的療癒力，可視為公園20分鐘理論的延伸版。以下是書中三個與綠流使命——培養自然好奇心——相呼應的重要結論。
1. 觀賞自然能減壓
即使是看自然照片也能緩解壓力。美國伊利諾伊大學曾將學生分為三組：一組能看到窗外樹木，另一組面對空白牆，第三組無窗戶。結果，樹景組在認知測試中表現最佳，證明自然增強專注力。最近，日本山口大學和千葉大學於2025年5月聯合發表的最新研究發現，僅看自然圖片3分鐘就能減輕抑鬱和焦慮。原因何在？兩種理論指出，這是人類與生俱來的自然本能——「注意力恢復理論」認為自然轉移壓力焦點，「壓力緩解理論」則說自然觸發心率減慢等生理反應。
2. 動用所有感官獲更大益處
自然的影響不僅限於視覺。「普魯斯特效應」顯示，嗅覺、聽覺和觸覺能喚醒記憶與情感。松樹或柑橘香氣降低壓力荷爾蒙，薰衣草改善睡眠，迷迭香增強記憶力，玫瑰香則帶來平靜——適合車內香氛減輕路怒！瑞典和加拿大卡爾頓大學研究顯示，鳥鳴或水流聲也能舒緩心情。觸摸土壤更能提升免疫力，2020年芬蘭研究發現，孩子在綠色環境玩耍28天後，微生物多樣性和免疫指標改善。在森流的體驗式工作坊中，你能親自感受這些好處！
3. 短暫散步是高性價比休息
最佳休息方式？密歇根大學建議20-30分鐘自然散步，每週累計120分鐘健康效益最佳（埃克塞特大學數據）。威利斯建議選擇「荒野型」公園（植物多樣）或「規整型」花園（色彩鮮艷）。無法外出？在室內放綠植或確保自然光，可緩解「病態建築綜合征」。送禮選真花（尤以藍、粉對稱花最佳），新澤西研究顯示可提振心情3天以上。園藝還是集體療癒活動，2019年丹麥研究證明對壓力患者效果優於認知療法。自然學家理查德·梅比說：「自然的荒野是人類心靈的聖地。」
準備好擁抱公園20分鐘效應的療癒力了嗎？快來森流探訪，或預約參加我們的課程，親身體驗學習的樂趣！更棒的是，查看我們精心設計、易於維護的造景缸，並帶一個回家，改變你的生活空間！
*參考資料：凱西·威利斯《Good Nature》、多項環境健康期刊研究。*
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In recent years, the “20-Minute Park Effect” has gained attention, a concept rooted in a 2019 study from the *International Journal of Environmental Research and Public Health*. It suggests that spending just 20 minutes in a park can boost your mood significantly. While the idea isn’t new, the “how” and “why” remain a mystery to many.
Last December, a new book, *Good Nature* by Oxford University biology professor Kathy Willis, offered a deeper exploration of nature’s healing powers—an extension of this 20-minute theory. Let’s unpack three key insights from the book that align with GreenFlow’s mission to nurture nature’s curiosity.
1. Viewing Nature Reduces Stress
Even gazing at nature photos can ease your mind. A classic study from the University of Illinois divided students into three classrooms: one with a tree view, one with a blank wall, and one without windows. Students with the tree view scored highest on cognitive tests, proving nature enhances focus. More recently, a May 2025 joint study from Yamaguchi and Chiba Universities in Japan found that looking at nature images for just 3 minutes can reduce depression and anxiety. Why? Two theories suggest it’s our innate instinct to connect with nature—either through the “Attention Restoration Theory” (shifting focus from daily stress) or the “Stress Recovery Theory” (triggering calming physiological responses like lower heart rates).
2. Engage All Senses for Greater Benefits
Nature’s impact goes beyond sight. The “Proust Effect” highlights how smells, sounds, and touch unlock memories and emotions. Pine or citrus scents can lower stress hormones, lavender improves sleep, and rosemary boosts memory. Rose scents, in particular, promote calm—perfect for a car air freshener to reduce road rage! Sounds like birdsong or water flow, as noted in Swedish and Carleton University studies, also soothe the mind. Even touching soil boosts immunity, with a 2020 Finnish study showing kids playing in green spaces for 28 days had improved microbial diversity and immune markers. At GreenFlow, our workshops let you experience these benefits hands-on!
3. Short Walks Offer High-Value Rest
The best rest? A 20-30 minute nature walk, according to Michigan University, with 120 minutes weekly yielding the greatest health benefits, per Exeter University. Opt for “wild” parks with diverse plants or “manicured” gardens with vibrant flowers, suggests Willis. Can’t get outside? Bring nature indoors with plants or natural light to combat “sick building syndrome.” For gifts, real flowers (especially blue or pink symmetrical blooms) lift moods for days, per a New Jersey study. Gardening is also a therapeutic group activity, with a 2019 Danish study showing it outperforms cognitive therapy for stress. As naturalist Richard Mabey said, “Nature’s wilderness is a sanctuary for the human soul.”
Ready to embrace the healing power of the 20-Minute Park Effect? Visit us at GreenFlow or book a workshop to dive into hands-on learning. Better yet, check out our specially crafted, easy-to-maintain tanks and bring one home to transform your space!
*References: Good Nature by Kathy Willis, various studies from environmental health journals.*