Nature is a powerful and easily accessible resource that can boost mental health. Connecting with nature can be a powerful remedy for stress, anxiety and depression in our increasingly digitalized lives. Here are some ways to harness the therapeutic potential of nature:
1. Forest Bathing (Shinrin Yoku):
Forest bathing is a Japanese tradition that involves immersing yourself in the forest atmosphere. Forest bathing is not about strenuous exercise, but about experiencing the sounds, sights, and textures of a forest in a mindful way. Forest bathing has been shown to reduce cortisol (the stress hormone), lower the blood pressure and boost your immune system. These benefits are attributed to phytoncides – natural compounds produced by trees. Walking slowly, breathing deeply and paying attention to the surroundings can help you relax.
2. Green Exercise:
Exercise in natural settings, like hiking, gardening, cycling or cycling, is shown to be more beneficial for mental health than indoor exercise. Combining physical activity and exposure to nature is a great way to improve mood, reduce stress, and boost self-esteem. You can choose activities you like, such as a brisk stroll in a park or a bike ride along the river.
3. Horticulture and Gardening:
Gardening or horticulture is a rewarding and therapeutic activity. Plant-nurturing can give a feeling of accomplishment and purpose, and the physical activity reduces stress and improves mood. Touching soil, smelling the flowers and watching plants grow can provide a deep sense of grounding. These benefits can be gained by tending to an indoor herb garden, or even a few potted plant.
4. Mindfulness and Nature Meditation:
Mindfulness in nature helps you to be more present and less ruminate. Focus your attention in a quiet area of a garden, park or forest. Listen to birdsongs, feel the wind on your skin and watch the patterns of light. Nature can be incorporated into guided meditations by visualizing landscapes or focusing on your breath.
5. Wild Swimming and Immersion in Water:
The presence of water or being near it can be calming and restorative. Water can be relaxing and calming. The sound of the water flowing, the coolness of the water on the skin and its buoyancy all help to create a feeling of well-being. Wild swimming can be refreshing and invigorating, while sitting beside a river or lake can be calming and contemplative. It is believed that the benefits come from activating the parasympathetic system and the sensory input provided by cold water.
6. Nature Photography and Art:
You can express yourself through creative activities and feel connected to your environment by engaging in them in the natural world. Photographing, painting or sketching nature can create a sense awe. Focusing on the details in the natural world is a way to practice mindfulness and calm the mind.
7. Animals and Humans can spend time together:
Interacting positively with animals can improve your mental health, whether you’re observing wildlife or walking a dog. Animals provide companionship and can reduce loneliness. They also promote calmness and relaxation. Spending time with animals has been shown to lower blood pressure, heart rate and increase levels oxytocin (the “love hormone”).
8. Exposure to Natural Light:
Vitamin D is produced by sunlight and plays an important role in mood regulation. Natural light helps improve mood and reduce symptoms of seasonal depression (SAD). It can also regulate sleep patterns. Natural light is beneficial even on cloudy or rainy days. Get at least 15-20 minutes each day of sunshine.
9. Earthing/Grounding:
It involves skin contact directly with the surface of the earth, as when walking barefoot in grass, sand or soil. Earthing advocates believe it helps the body absorb electrons, which reduces inflammation, improves sleep and boosts overall health. Although scientific evidence for grounding is not yet available, many people enjoy the experience.
10. Simple Observation & Appreciation:
Even small moments spent in nature can have a profound impact. Enjoy the beauty of the sunset, rain or a bird flying. Cultivating an awe-inspiring sense of wonder and awe can change your perspective and encourage a feeling of gratitude. By paying attention to small details in the natural world, you can find peace and tranquility.
You can use nature to improve your mental health by incorporating these practices in your daily routine. Even small amounts of time in nature can make a big difference.
