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Ecotherapy, which is sometimes called nature therapy or forest bathing, is slow, mindful time outside, designed to connect us towards feelings of wellbeing, healing, and a nourished, content state through engagement with nature.
Fundamental to ecotherapy is a conscious reconnection to the natural world and the environment we live within. To help us connect with nature and ultimately with our “inner” nature. Personal distress can be alleviated by developing the mutual connection between inside and outside (Tudor, 2013).
Ecotherapy uses nature as a co-therapist in the following ways.
Relationship to self and others – slowing down and spending meaningful time in nature relaxes you and can open up space for clear self-reflection. You explore your connection to nature and then your inner nature, how you have got to this place in your relationship with yourself and others. With the support of the natural world, you can develop the resources to follow your inner wisdom with compassion for yourself and others.
Grief & Loss – nature serves as a supportive, calming, and nourishing place to remember, reflect, and share. There are many echoes and metaphors in nature that relate to loss, death, sadness, release, and rejuvenation. Sometimes we need to release difficult emotions we are carrying. There is also the opportunity to explore ways of maintaining a special bond with the deceased through nature connection. A special relationship lives on in us always.
Anxiety – the natural environment is scientifically proven to relax our nervous system and help us to come out of the overloaded brain and into the body to rest, nourish and evolve. In nature you can develop a toolkit to manage your anxious thoughts and anxious physical sensations.
Depression –immersion in nature serves up metaphors for your life journey, where you find yourself. Time in nature gently supports reflection and the possibilities for self-acceptance, rejuvenation, and renewal.
Loneliness and Isolation – Coming outside and engaging in a relationship with nature, helps you see the big picture and your place in it. Conscious time in nature can help you find your inner resources and a sense of belonging. Connecting positively to self leads to positive connection to others and to community.
Life Transitions – the natural environment offers a calming space to talk about moving through difficult stages of life. Nature offers up many physical representations of the cycle of life, birth, growth, death, and renewal, that can be supportive in accepting our own journey and moving through transitions.
Health & Mental Health Benefits
When we slow down in nature it encourages us to feel grounded and calm. The scientific and biological reason for this is its effect on our nervous system. Our nervous system is complex but in simplest terms it serves two purposes. Firstly, the sympathetic nervous system takes over when we feel nervous, anxious, or afraid, it is known as our flight or fight response. Secondly, our parasympathetic nervous system takes over when we feel safe and secure. It is known as our rest and digest response. The parasympathetic system is known to engage when we slow down in nature.
Neuroscience has found that when we are in the rest and digest system it allows access to the prefrontal cortex of our brain, which is the area responsible for rational and creative thinking. Therefore, connecting slowly and mindfully with nature can encourage positive mind function, and the ability to make better, rational choices for ourselves and our lives (Alvarsson, Wiens, & Nilsson, 2010).
In one study participants who had walked in the nature reserve reported less anger and more positive emotions than those who engaged in the other activities. In a similar study conducted by Mind, a mental health organisation in the UK, 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 (GoodTherapy, 2018).
Studies have shown that people with mild to major depression not only found significant improvements in mood after spending conscious time in nature, they were more motivated toward recovery and renewal (Berman, 2012).
Ecotherapy has been widely researched and utilised in Japan where it is known as Shirin Yoku (forest bathing) using all our senses while in nature. The health benefits that have been discovered include stronger immune system function, warding off killer cells for cancer prevention. A stronger cardiovascular system that reduces the risk of hypertension and coronary heart disease. Developing stronger mental relaxation skills and a growth in feelings of gratitude, belonging and selflessness (Chavaly & Naachimuthu, 2020).
Slow equals Flow
Our world is increasingly fast paced. We can often feel frazzled, overburdened, overly connected to technology, and disconnected from the natural environment.
Western societies' reliance on technology has created expectations of everything being available quickly and everything is trying to grab our attention. In the city there is constant noise, constant advertising and marketing, busy traffic, and busy streets. On our screens, we are bombarded by attention grabbing adverts and endless new gaming options or shows to watch. Humans are intelligent and capable, but we are not designed to live this way constantly. We need a break to restore our attention capability and to feel well. We need to slow down (Chowdhury, 2019).
Mindful time in nature slows everything down. It gives our attention span and our nervous system a break. When we tune into nature, we feel bonded to it, and it naturally starts to slow our pace as we tune into our surroundings. Scientists call this a break of involuntary attention, meaning a break from the constant demands of western tech culture. By slowing down in nature, we get time to restore our nervous system and our capacity for good focus and flow (Chowdhury, 2019). Restored focus and flow are essential for a healthy mind and subsequently for a healthy relationship to self, others, and community.
A reciprocal relationship
Developing a connection with nature can lead to a reciprocal relationship with it. The healing we receive from nature we reciprocate by building a sense of care for the natural world and of social justice for environmental sustainability. Positive connection to place can lead to a strong desire to protect the natural world in our community, our country, and our planet.
This was the intent of the founding father of ecopsychology Theodore Roszak, who said “Do we believe that human beings are bonded into this planet, in a way that will allow us to invoke trust, love, respect and reciprocity, as positive motivation for becoming good environmental citizens?” (2010, YouTube).
Climate grief and climate anxiety are very real and difficult mental health issues. Spending quality time in nature and actively participating in protecting it, through action groups can have a positive impact on our mental health.
References
Alvarsson, J. J., Wiens, S., & Nilsson, M. E. (2010). Stress recovery during exposure to
nature sound and environmental noise. International journal of environmental research and public health, 7(3), 1036–1046. https://doi.org/10.3390/ijerph7031036
Berman, M.G., Kross, E., Krpan, K.M., Askren, M.K., Burson, A., Deldin, P.J….&Jonides, J.
(2012). Interacting with nature improves cognition and affect for individuals with depression. Journal of Affective Disorders, 140(3), 300-305. https://pubmed.ncbi.nlm.nih.gov/22464936/
Chavaly, D., & Naachimuthu, K.P. (2020). Human nature connection and mental
health: What do we know so far? Indian Journal of Health and Wellbeing, 11(1-3),pp.84-92. https://www.researchgate.net/publication/341394193_Human-Nature_Connection_And_Mental_Health_What_Do_We_Know_So_Far
Chowdhury, M.R. (March 11, 2019). The Positive Effects Of Nature On Your Mental
Wellbeing. PositivePsychology.com. https://positivepsychology.com/positive-effects-of-nature/
Good Therapy. (15 August, 2018). Eco-therapy/Nature Therapy. GoodTherapy.org.
Roszak, T. (2010, August 26). Towards an Eco-Psychology (excerpt). Thinking Allowed
DVD with Jeffrey Mishlove. YouTube (at 5.30min).
Tudor, K. (2013) Person-Centered psychology and therapy, ecopsychology and
ecotherapy, Person-Centered & Experiential Psychotherapies, 12:4, 315-329,
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