Nature therapy
It is the practice of being in nature to heal and grow. It is also widely known as eco-healing. It is also called green care, green exercise, green therapy, or horticulture therapy. You might also hear it called green exercise, green care, green therapy, or horticulture therapy. All these names have been used to describe different outdoor activities and can also be used as examples of nature therapy programs.
Nature therapy doesn't have specific definitions. It varies from person to person. It could be:
- A green environment
- A trained, supportive professional, like a therapist
- Exploring and appreciating nature
Types of Nature therapy
Nature therapy can include various kinds of activities. Some of them include:
Arts and crafts
This type of activity, just like the name suggests, helps combine nature with creative crafts. Consider using your creative skills to paint in a nearby park or a forest. It could also include using natural materials like grass, wood, and clay and, most importantly, using green spaces to inspire the art we could be creating. Creating art in nature gives a whole new perspective to the art.
Animal-assisted interventions or therapy
This type of activity includes spending quality time with animals. Animal-assisted interventions use locations to spend some quality with animals, such as farms where you can feed and pet the animals. Its main objective is to build a solid therapeutic relationship with animals like dogs or horses.
Adventure therapy
This type of therapy involves either practising activities as a group or as an individual. Activities include exploring various natural, adventurous places. Some examples include rock climbing, trekking, and rafting.
Conservation
Conservation involves the combination of protecting natural spaces and engaging in physical exercise.
Dark Nature
Nocturnal nature activities occur at night, allowing for activities such as stargazing.
Green Exercise
In this category, physical activities are performed in green areas. This can include running, walking, or cycling.
Blue Therapy
Nature therapy involves spending time in serene blue oceans, rivers, and lakes. Being near aquatic surroundings profoundly impacts our psychological well-being, inducing a sense of restoration. Additionally, the colour blue symbolises a state of tranquillity and serenity, further contributing to our overall positive mood.
This form of therapy involves participating in farming activities, such as cultivating crops or caring for farm animals.
Therapeutic Horticulture
This involves engaging in gardening activities, such as growing food in community gardens. Sometimes, therapeutic gardening can lead to additional activities, such as selling home-grown produce at a local farmer's market.
Wilderness Therapy
This type of therapy is best experienced in a group setting. It involves spending time in the wilderness and engaging in activities like hiking or building shelters.
How does nature therapy work?
The principle underlying nature therapy is that being in a natural setting can have a soothing impact on individuals grappling with mental health challenges.
Research has revealed that spending time outdoors can reduce stress by triggering the release of hormones like dopamine and serotonin, which enhance our emotional well-being.
Moreover, immersing oneself in nature can offer a respite from our everyday lives, enabling us to experience a state of relaxation devoid of external stimuli or noise. Additionally, nature therapy encompasses a range of activities, such as hiking or gardening, which not only divert our attention but also provide an opportunity to cultivate both physical and mental strength.
Lastly, studies have demonstrated numerous advantages associated with simply observing natural scenes, including reduced levels of stress hormones, heightened concentration, increased self-esteem, improved memory recall, and enhanced problem-solving abilities.
Unique benefits of nature therapy
Cognitive benefit
Spending time in nature offers various cognitive benefits, such as calming busy and full brains, enhancing working memory, fostering cognitive flexibility, and improving our ability to control our attention.
Increased happiness
Additionally, it can increase happiness and a greater sense of well-being by positively impacting our self-perception, meaning, and purpose in life while reducing mental distress.
Positive physical health
Moreover, engaging in outdoor activities can have positive effects on our physical health, as it is closely linked to our mental health. Being active in the fresh air can enhance our physical well-being, positively influencing our mental health.
Reduced blood pressure
Furthermore, immersing ourselves in nature can result in lowered blood pressure and reduced levels of stress hormones, ultimately promoting a state of calmness and uplifting our moods.
The Significance of Vitamin N - Nature
Nature, also known as Vitamin N, is just as crucial for our overall well-being as Vitamin D. The exposure to sunlight and fresh air and the mere act of being surrounded by greenery all play a vital role in promoting a healthier mind and body.
Sunlight aids in regulating our sleep patterns, while fresh air improves respiratory function and increases oxygen levels in the brain, thereby enhancing cognitive function and mood.
Mindfulness and Being Present in the Moment
In today's digitally connected world, we often find ourselves consumed by thoughts, worrying about the future or dwelling on the past. The great outdoors offers a natural setting for practising mindfulness – fully immersing ourselves in the present moment.
When we embrace nature, our senses awaken to the sound, sight, and sensations surrounding us. We become attuned to the rustling leaves, the melodious chirping of birds, and the gentle breeze, allowing our minds to detach from stressors and fully engage with the present.
Social Interaction and Connection
While outdoor activities can provide moments of solitude and reflection, they also foster meaningful social interactions and connections. Whether it involves hiking with friends, participating in group sports, or joining a local gardening club, the outdoors offers a platform for building relationships and bonding over shared experiences. These connections are essential for combating feelings of loneliness and establishing a robust support network.
Empowerment and Accomplishment
Engaging in outdoor activities instils a sense of accomplishment and empowerment. Conquering a challenging trail, overcoming a fear of heights, or successfully navigating through unfamiliar terrain all contribute to a boost in self-esteem and confidence. These achievements serve as tangible reminders that we are capable of overcoming obstacles, both in the natural world and in our personal lives.
Other benefits of nature therapy include:
- Improved concentration levels
- Increased self-esteem due to feeling inspired by the environment around you
- Better memory recall due to heightened focus is achieved through immersing yourself within your surroundings
- Enhanced creativity as natural environments often stimulate creative thought patterns
- Developed problem-solving skills due to increasing awareness developed through mindfulness practices encouraged during these sessions
- Improved relationships due to engaging conversations between participants during group sessions
The physical and mental benefits of walking in nature
Walking in nature offers numerous benefits for your overall health. Engaging in this activity not only helps reduce sugar cravings and lower the risk of breast cancer but also provides relief from arthritis and joint pain.
Additionally, it has been proven to contribute to a longer lifespan. Regular consumption of sugary foods, on the other hand, can lead to the development of diabetes.
By incorporating a few miles of walking into your daily routine, you can potentially save yourself the time and effort of seeking treatment for cardiovascular diseases and type 2 diabetes in the future.
Walking in nature has been shown to aid in the production of anti-cancer cells, boost the immune system, and promote both physical and mental well-being. Moreover, it is a cost-effective method for weight control, eliminating the need for expensive weight-reduction supplements.
Research conducted at universities has revealed that walking in nature can reduce blood flow to the subgenual prefrontal cortex, an area of the brain associated with mental illness.
Participants who engaged in this activity experienced a decrease in negative thoughts and an improvement in cognitive function. Spending just 20 minutes in nature can lead to a significant 13.4% drop in cortisol, the body's primary stress hormone.
Nature therapy indoors
Not all groups have equal access to green or blue spaces due to socio-economic reasons. Additionally, even those with the means may avoid enjoying nature during inclement weather or cold winter months. The allure of strolling by a river or hiking through a nature reserve may be absent.
However, suppose you find yourself with limited time or access due to a demanding work schedule or discomfort with spending extended periods in the cold. In that case, there are still convenient ways to bring nature's benefits into your life.
A straightforward way is to incorporate plants into your surroundings. Not only do they purify the air by removing toxins, but research has shown that being around plants can also increase concern, empathy, and compassion towards others, as well as improve relationships.
Another method is to decorate your space with paintings or photographs of nature. Opt for beautiful landscapes, lush gardens, or natural scenes. In yet another study on the health benefits of nature, it was discovered that viewing picturesque green scenes led to lower stress levels among participants.
You can also utilise soundscapes and download apps that offer soothing nature sounds. Remember to appreciate the power of listening to the calming sound of a waterfall or the gentle patter of rain. Not only does this promote relaxation and a sense of tranquillity, but it also aids in attention restoration and enhances cognitive performance.
Tips for building more time outdoors into your daily routine
To easily incorporate nature into your daily routine and reap the numerous mental health benefits it offers, consider the following tips:
1. Begin your day with fresh air: Instead of having your morning coffee indoors, try taking it outside. Whether it's in your yard, on the balcony, or simply sitting by a window where the sun can reach you, a few minutes of fresh air can significantly improve how your day starts.
2. Discover outdoor spaces you enjoy: Even if you've been living in the same area for a while, there may be hidden outdoor gems you still need to explore. Check local council listings, community groups, or recommended outdoor hot spots to find new places you can enjoy with the assistance of our Lifestyle Attendants.
3. Engage in outdoor hobbies: Why settle for just one enjoyable activity when you can combine two? Take up a hobby that allows you to spend time outdoors, maximising your exposure to sunshine while doing something you love. Gardening is an excellent example of a hobby that can profoundly impact your mental well-being.
4. Set a daily goal: Prioritise spending time outside and keep track of how consistently you're taking advantage of nature's healing powers. Aim for 20-30 minutes of outdoor time each day to fully benefit from its effects.
5. Make social activities outdoor-friendly: Instead of always meeting friends at coffee shops or staying indoors, explore ways to incorporate nature into your social time. Consider accessible walking tracks, picnics at local parks, or even catching up in your garden or on your patio. These alternatives provide more opportunities to connect with nature.
By making outdoor time a priority and minor adjustments to your daily routine, you can experience the multitude of benefits nature offers for your mental well-being. Over time, you'll likely develop a stronger sense of connectedness, leading to even greater joy in your time spent in the fresh air.
FAQs
What does walking in nature do to you?
- Reduces stress levels and anxiety
- Builds self-esteem
- Boosts creativity
