Introduction
Ecotherapy, is an emerging nature-based therapy has been found to significantly improve mental well-being. Ecotherapy is a form of experiential therapy that uses nature as a therapeutic tool to promote mental health. It’s rooted in the idea that humans have an innate connection with nature, and this bond can be used to foster psychological well-being.
The history of ecotherapy can be traced back to the early 19th century when Dr. Benjamin Rush prescribed outdoor activity to patients with mental illness. With time, ecotherapy has taken many forms and has been used by a range of clinicians.
Ecotherapy’s theoretical basis lies in several perspectives, including biophilia, restorative environmental theory, and attention restoration theory. Biophilia suggests that humans have an evolutionary connection with nature, and seeking out nature can boost well-being. Restorative environmental theory suggests that nature restores cognitive function and relieves stress. Attention restoration theory suggests that interacting with nature provides a break from directed attention fatigue, leading to cognitive restoration (ie. having the capacity to think more clearly, with increased vigour).
What Is Ecotherapy?
Ecotherapy, often referred to as nature therapy or green therapy, is a form of therapeutic intervention that involves outdoor activities and interactions with the natural environment to enhance mental and emotional well-being. It can encompass a wide range of practices, including wilderness therapy, horticultural therapy, agricultural therapy, and more.
A. Wilderness Therapy
Wilderness therapy involves immersion in natural settings, often involving camping, hiking, and other outdoor activities. A study by Bratman et al. (2015) showed that participants who engaged in a four-day backpacking trip in nature experienced improved mood and a decrease in rumination, a key factor in depression.
B. Horticultural Therapy
Horticultural therapy utilises gardening and plant-related activities to promote mental well-being. A study by Detweiler et al. (2012) demonstrated that horticultural therapy (tending and nurturing the growth of plants), can reduce symptoms of dementia, providing cognitive and emotional benefits.
C. Animal-assisted Therapy
Animal-assisted therapy encompasses engaging with animals as part of a therapeutic process. This can take place in various settings, such as farms or indoor environments with therapy pets like dogs. During a session, individuals may interact with animals through activities like petting, feeding, or grooming, all of which are conducted under the guidance and supervision of a trained therapist.
D. Green Exercise
This is any physical activity that is done outdoors, such as hiking, running, or cycling. It aims to improve mental health through physical exercise while enjoying the benefits of being in nature. Green exercise has been shown to lead to a reduction in anxiety and depression symptoms and improves overall mental wellbeing.
E. Nature-based Mindfulness Practices
These practices involve using mindfulness techniques while in nature. Techniques such as deep breathing, mindful walking, or mindful listening are used to experience the present moment and develop a deeper connection with the natural world. Assists with increasing one’s focus upon the environment, and maintaining your awareness in the here and now – rather than being constantly distracted by incessant racing thoughts. Provides reprieve.
The Connection Between Nature and Mental Health
Numerous studies have illuminated the positive effects of nature exposure on mental well-being:
A. Stress Reduction
The stress epidemic is a major concern in today’s society. Nature has proven to be a natural antidote to stress. A study conducted by Dr. Mary Carol Hunter and her team at the University of Michigan found that as little as 20 minutes in a natural setting significantly reduces cortisol levels, the stress hormone, providing quick relief from daily pressures (Hunter et al., 2019).
B. Improved Cognitive Function
Nature has been shown to enhance cognitive function and attention. A study published in Psychological Science demonstrated that participants who took a 50-minute walk in a natural environment displayed improved cognitive performance compared to those who walked in an urban setting (Berman et al., 2008).
C. Reduced Symptoms of Anxiety and Depression
Ecotherapy has been found to alleviate symptoms of anxiety and depression. A meta-analysis of various studies conducted by Rook et al. (2013) revealed that exposure to green spaces can lead to a significant reduction in symptoms of anxiety and depression.
Benefits of Ecotherapy
Ecotherapy offers a wide array of benefits for mental health, and these advantages have been corroborated by numerous studies:
A. Enhanced Mood
Spending time in nature has consistently been associated with an improvement in mood. A study published in the Journal of Environmental Psychology found that nature walks led to enhanced mood and increased vitality, while urban walks did not have the same effect (MacKerron & Mourato, 2013).
B. Stress Reduction
Ecotherapy effectively reduces stress, as mentioned earlier. It can lower cortisol levels, lower blood pressure, and decrease the heart rate. A study by Ochiai et al. (2015) discovered that forest therapy can decrease cortisol levels and alleviate symptoms of anxiety and depression.
C. Increased Self-Esteem and Confidence
Engaging with nature can boost self-esteem and self-confidence. A study by Davis-Berman and Berman (1994) found that children who played in natural settings had higher self-esteem and greater confidence in their abilities compared to those who played in non-natural environments.
D. Improved Creativity and Problem-Solving
Spending time in nature has been linked to improved creativity and problem-solving skills. A study published in PLOS ONE found that a four-day wilderness experience improved performance on creative problem-solving tasks by 50% (Atchley et al., 2012).
Nature and the Five Senses
Ecotherapy often focuses on engaging all five senses in nature to maximise its therapeutic benefits:
A. Sight
The visual beauty of nature is undeniable. Viewing natural landscapes, such as forests, rivers, and mountains, has been shown to reduce stress and enhance mood (Kaplan & Kaplan, 1989).
B. Sound
The sounds of nature, from birdsong to the rustling of leaves, have a calming effect on the mind. A study published in the Journal of the Acoustical Society of America found that natural sounds promote relaxation (Alvarsson et al., 2010).
C. Touch
Physical contact with nature, like walking barefoot on natural terrain, is known as “earthing.” This practice has been associated with reduced stress and improved sleep (Chevalier et al., 2015).
D. Smell
The aromas of natural environments, such as pine forests and blooming flowers, can evoke positive emotions and reduce stress. Aromatherapy with natural scents has been linked to relaxation and improved mood (Hur et al., 2014).
E. Taste
While not as commonly associated with ecotherapy, foraging and tasting natural foods can be an immersive way to connect with nature and foster mindfulness. Although studies are limited in this area, the act of engaging the sense of taste in natural settings can be a deeply grounding experience.
Ecotherapy as Complementary Treatment
Ecotherapy can be a valuable complementary treatment for individuals with various mental health conditions:
A. Depression and Anxiety
The calming and mood-enhancing effects of ecotherapy make it an effective complementary treatment for depression and anxiety. Ecotherapy can be integrated with traditional therapies like cognitive-behavioural therapy (CBT) to enhance the healing process (Rook et al., 2013).
B. Post-Traumatic Stress Disorder (PTSD)
For individuals dealing with PTSD, ecotherapy, especially wilderness therapy, offers a safe environment to confront and overcome traumatic experiences. A study by Wilson et al. (2019) highlighted the positive impact of ecotherapy on military veterans with PTSD.
C. Substance Use Disorders
Ecotherapy can be a helpful tool in substance abuse treatment by providing alternative, healthy activities that promote self-discovery and self-improvement. Adventure-based therapies, in particular, have been successful in this context (Crapanzano et al., 2017).
Ecotherapy and Children
Ecotherapy is not limited to adults; it can also benefit children and adolescents. Engaging with nature from a young age can have a lasting positive impact on mental well-being:
A. Improved Attention and Behaviour
Research by Taylor et al. (2001) found that children with attention deficit hyperactivity disorder (ADHD) who engaged in regular outdoor activities displayed improved attention and reduced ADHD symptoms compared to those who did not.
B. Enhanced Emotional Regulation
Ecotherapy can help children learn to manage their emotions. A study by Saling & Berk (2010) revealed that nature-based interventions can reduce aggression and improve emotional regulation in children.
C. Promoting Environmental Stewardship
Engaging with nature from an early age can instil a sense of responsibility and connection to the environment. Children who participate in ecotherapy activities are more likely to become environmentally conscious adults (Chawla, 2015).
Conclusion
Ecotherapy, with its diverse modalities, offers a holistic approach to improving mental health through a deeper connection with nature. Scientific studies support the positive impact of ecotherapy on reducing stress, managing mental health disorders, and enhancing psychological well-being. It can be a valuable tool for both treatment and prevention, promoting the idea that spending time in nature is not just a leisure activity but a therapeutic practice that can transform lives.
Here at New Directions Psychology, some of the psychologists will use Walk and Talk Therapy, which allows you to experience the benefits of traditional counselling, except you are walking while you are talking. This may involve walking around the block, going to a local park, or just sitting outside under a tree. Having the option to “walk and talk” (ie. physical movement) during a therapy session can be a great tool to help shift “stuck emotions”.
References:
Atchley, R. A., Strayer, D. L., & Atchley, P. (2012). Creativity in the wild: Improving creative reasoning through immersion in natural settings. PLOS ONE, 7(12), e51474.
Alvarsson, J. J., Wiens, S., & Nilsson, M. E. (2010). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 30(1), 103-113.
Berman, M. G., Jonides, J., & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212.
Bratman, G. N., Hamilton, J. P., Hahn, K. S., Daily, G. C., & Gross, J. J. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567-8572.
Chawla, L. (2015). Benefits of nature contact for children. Journal of Planning Literature, 30(4), 433-452.
Chevalier, G., Sinatra, S. T., Oschman, J. L., Sokal, K., & Sokal, P. (2015). Earthing: Health implications of reconnecting the human body to the Earth’s surface electrons. Journal of Environmental and Public Health, 2015.
Davis-Berman, J., & Berman, D. S. (1994). The child in the garden: An evaluative review of therapeutic horticulture in the development of self-esteem in children with emotional disabilities. Childhood Education, 70(4), 211-216.
Detweiler, M. B., Sharma, T., & Detweiler, J. G. (2012). Horticultural therapy: A pilot study on modulating cortisol levels and indices of substance craving, post-traumatic stress disorder, depression, and quality of life in patients participating in the STARS (Stress, Trauma, and Recovery Support) program. The Journal of Alternative and Complementary Medicine, 18(9), 902-910.
Hunter, M. C., Gillespie, B. W., Chen, S. Y., & McKendrick, T. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology, 10, 722.
Hur, M. H., Oh, H., & Lee, M. S. (2014). Aromatherapy massage on the abdomen for alleviating menstrual pain in high school girls: A preliminary controlled clinical study. Evidence-Based Complementary and Alternative Medicine, 2012.
Kaplan, S., & Kaplan, R. (1989). The experience of nature: A psychological perspective. Cambridge University Press.
MacKerron, G., & Mourato, S. (2013). Happiness is greater in natural environments. Global Environmental Change, 23(5), 992-1000.
Rook, G., Witham, M., Burton, M., & Penning-Rowsell, E. (2013). Holistic benefits of green space in our cities. The Well-being of Nations: Meaning, Motive and Measurement, 213.
Taylor, A. F., Kuo, F. E., & Sullivan, W. C. (2001). Coping with ADD: The surprising connection to green play settings. Environment and Behavior, 33(1), 54-77.
Wilson, L., Gallagher, M., Borodin, O., Wilson, D., & Gall, M. (2019). Ecotherapy as an adjunct to trauma therapy. Ecopsychology, 11(4), 261-268.
