Take a moment and imagine yourself walking in a lash green forest, the trees are tall, with some undergrowth, in the background you can hear the sound of rushing water from a waterfall and the constant singing of birds. Feels good right? That is a small dose of how nature can put you in a calm, relaxed state. It is called nature-based therapy.
Nature based therapy also called ecotherapy focuses on the healing power of nature through interactions with plants, animals and natural landscapes. It was developed by Theodore Roszak. The practice emerged from the term he coined and he introduced in his 1992 book The Voice of Earth, ecopsychology, which focuses on the human relationship with nature. Ecopsychologists bring together the mind and nature.
The environment plays a critical role in our overall well being and a number of researchers and human service professionals believe that many issues facing people today such as depression, anxiety and stress can be solved by nature or even the people might be suffering from mental issues due to separation from nature. Human beings are intertwined with nature. Nature can survive without us but we can’t survive without nature.
Why practice nature-based therapy
More and more research suggests that spending time in natural environments can be linked to mental health benefits. For example, being in a green space has been linked to less anxiety, fewer depression symptoms, and lower stress levels. Spending time in nature helps people with depression and kids with attention problems think more clearly.
It is important to note that not everyone who does nature therapy has a mental health condition. Anyone can reap the benefits of ecotherapy. You can do nature therapy anywhere, whether you live in rural, suburban, or urban areas. Nature therapy might involve places like gardens, farms, forests, or parks. Usually, nature therapy involves experiencing nature (like taking a walk through the forest) or working in nature (like gardening).
You can reap these benefits by spending just two hours a week in green spaces which can improve your overall well-being according to a study by the University of Exeter. Spending time in the woods lowers levels of cortisol, a dangerous stress hormone. The impact is even greater when you touch the Earth with your skin such as walking barefoot. A study conducted by Mind, a mental health charity organization, reports that a nature walk reduced symptoms of depression in 71% of participants, compared to only 45% of those who took a walk through a shopping center.”
Immersing ourselves in the natural world can reduce feelings of isolation and benefit those battling with symptoms of PTSD. Furthermore, being in nature appears to help children with ADHD increase their attention span. Ecotherapy is proven to transform physical, emotional, and mental health by reducing blood pressure.
Several countries around the world are allowing doctors to give out “nature prescriptions” to patients. The healing powers of nature are limitless and getting outside more often is harmless. The approach has been particularly popular during the global COVID-19 pandemic.
Types of ecotherapy
Forest bathing: Also known as shinrin-yoku, forest bathing is the Japanese practice of being present in a forest and engaging the five senses. “Forest Therapy enables the opportunity to become mindful and present in your body. Look at a river for 15 minutes, silence your brain, heighten your awareness and senses. Those experiences provide the opportunity to increase alpha brain waves which can stimulate creativity and minimize depression,” says Monica Ines Perez-Eguia who is studying to become a Nature and Forest Therapy Guide.
Horticultural therapy: Gardening to reconnect with the Earth is a form of ecotherapy. Gardening at home or in a community garden can help ease stress. However, you don’t have to go outside to experience the benefits of horticultural therapy. Interacting with indoor plants can also reduce stress.
Sit Spot: This grounding exercise guides practitioners to choose a place outdoors in nature to sit for 20 minutes. The idea is to quiet the mind and tune into the surrounding sounds, sights, smells. During Sit Spot you can touch natural items around you, notice the way the wind feels as it graces your skin, and observe living creatures around you such as birds and bugs.
Walk and Talk Therapy: During this type of session, walk in a park, a neighborhood lined with trees, a beach, or a path surrounding a lake with someone. Talk about positive things to help ease your mind and release mental tension.
Animal-assisted interventions or therapy. Both of these options include spending time with animals. Animal-assisted interventions use locations like farms where you can pet or feed the animals. On the other hand, animal-assisted therapy focuses on building a therapeutic relationship with animals like dogs or cats.
Halotherapy: An alternative treatment that involves breathing dry salty air. Halotherapy is antibacterial, antifungal, and anti-inflammatory. It allows for natural detoxification which can help you breathe easier and deeply relax. The treatments often take place in a pink Himalayan salt room which counterbalances the influx of positive ions from the electronic devices we use daily and can result in improving overall mental and emotional health.
Adventure therapy. This uses activities that explore nature and can be done in an individual or group setting. Rafting and rock climbing are good examples.
Arts and crafts. Like the name suggests, this type combines creative crafts with nature. You might use your creative skills to paint in a green space, like a park or a forest. This type also includes using natural materials like clay, grass, or wood or using green spaces as inspiration for art.
Conservation. Conservation pairs protection spaces in nature with physical exercise.
Dark nature. Dark nature activities take place at night, so you might practice stargazing, for example.
Green exercise. Here, you’ll do physical activities in green spaces. That could be running, going on a walk, or taking a bike ride, for example.
How can you incorporate nature based healing to boost your health?
Practice short activities that can stimulate your senses in nature such as walking barefoot in grass, mud, or sand. Take a break from your workday for five minutes to listen to the rainfall or birds chirp. Don’t knock tree-hugging or taking a nap outside—both can be effective ecotherapy methods.
At least once a week, make time to go on a mindful walk. Stroll slowly and appreciate your natural surroundings as you feel the elements on your skin. Take a few deep breaths in front of a beautiful tree, watch how the branches sway in the wind, and listen to the sounds the leaves make as they’re rustled.
If you can’t get outside, try playing music with nature sounds at home or watching nature videos during your ecotherapy practice. Perez-Eguia also recommends touching your house plants. “Touching a leaf and looking at its colors and patterns provides seconds of relief and supports your microbiome,“ she says.
Incorporate Nature-Based Products into your Body, Beauty, and Food Regimens
To further strengthen your connection to nature and live in harmony with the Earth opt to use nature-based items in your diet, hygiene, and beauty routines. You can do your part to protect the environment that provides so much for us by following a vegan diet and avoiding beauty and home products loaded with harsh chemicals. You’ll improve your health and the health of the planet by consuming fewer toxins.
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