Is Nature Therapy A Real Thing?
I love being outside, but it wasn't until the last several years that I have realized how important it is for me. I grew up playing sports and spending time at the lake or my grandparent's creek. My most memorable childhood trip was a two-week road trip where we camped at national parks and white-water-rafted in Utah. I knew that trip was fun, but at the time didn't understand how amazing it was to get to do something like that.
As I got older I started spending less time outside and more time doing "adulting" things. College. Work. Establishing a home. Sure, I still dabbled in gardening and liked to go for runs at the local park occasionally, but was naïve to the idea that those were anything more than just hobbies.
Then I met my husband. He introduced (or I should probably say re-introduced) me to all things outdoors and I fell in love. Our first dates were spent hiking and rock climbing and backpacking. I loved everything about the quiet time, the beautiful views, and the physical exertion. It was so easy to pack a bag, hop in the car, and go exploring.
Fast forward a few years and add a few kids to the mix and it's not quite so easy anymore. Packing takes forever. Somehow two kids means quadrupling the amount of things to bring, even for a short hike. It can be difficult, but the benefits are still there. To this day I have yet to take a trip outside, with or without the kids, that I regret. I have to be more intentional about it now, because it can be easier to do something else, but it is always worth it.
Because I see the benefits in myself, my family, and my clients when they are able to spend time with nature, I like to bring an element of that into working with individuals and couples in counseling.
First, I want to say what nature therapy is not. Nature therapy is not necessarily wilderness therapy or outdoor therapy, both of which are types of treatment that involve fully immersing in the wilderness for a period of time. Although those approaches could be considered a type of nature therapy, the essence of nature therapy is not necessarily extreme. In simplest form, it is connecting with nature and allowing it's healing benefits.
The term "nature therapy" is relatively new, but the concept is definitely not. The reason it now has a name is because there is growing scientific interest in the topic. The benefits that have been suspected and experienced for centuries are now being studied scientifically. Research is showing that simply spending time in nature can help lower blood pressure, reduce stress, improve overall mood, and help better manage symptoms of depression and anxiety. Some research is even suggesting that unscripted outdoor play can help improve behavior, attention, and focus in children. There are also the physical and mental health benefits of being outdoors when you are exercising— hiking, walking, biking, skiing, running, climbing— but studies are continuing to show that, although the exercise may be an additional boost in health and mood, you get a lot of benefit by simply being outdoors.
Most recent studies have shown that 120 minutes per week (two hours) is the optimal time receive the benefits of being outdoors. The cool thing is that it doesn't have to be all at once. It may be twenty minutes a day, or once a week for a longer outdoor adventure. There are benefits in either. Or both.
When you are feeling stressed, anxious, depressed, or overwhelmed it can be hard to try and add another thing to an already busy schedule. Here are a few simple ways to get more benefits from the outdoors.
Integrate a daily outdoor walk into your routine. You may enjoy a solo walk, an evening stroll with your partner, or a trip around the neighborhood while your kid rides their bike. New mommas, you can use a stroller or a chest carrier for your baby. Infants are often calmed by the movement of either, so you might find it to be the most relaxing part of your day.
Take your work breaks, or even phone calls, outside.
If possible, have your work space near a window.
Open your curtains or blinds at home during the day.
Have one outdoor meal a week with your family. Trust me, your kids will enjoy it.
Get a few plants in your home. Or a lot. It’s up to you. Even if you don't have a "green thumb" (join the club) you can still enjoy plants. There are a lot of options of easy-to-care-for plants that you almost have to try to kill. Those plants are my kind of plants.
Try out gardening. It may be a few herbs in your kitchen window, a potted garden on your apartment balcony, or a full-blown outdoor garden. Either way, get your hands in some dirt. Bonus points for getting your kids involved. It might be messier, and take longer, but they love playing in dirt and water. Not to mention it's an opportunity to learn about how things grow, nurturing something to keep it healthy, and life cycles.
Take a scenic drive. Viewing the outdoors, even if you are not physically in it, has shown some promise in reducing stress and improving decision-making skills.
Look at outdoor pictures. See above for why. Plan your next adventure or daydream about where you'd like to visit. Follow beautiful outdoor social media pages and take in the awe of pictures taken from places you may never be able to see with your own eyes.
Practice a nature meditation or guided imagery that focuses on the outdoors. Even better, practice it outside!
You don't have to consider yourself "outdoors-y" to find ways to bring a natural element into your life and your home. If you are struggling with physical or mental health concerns, utilizing nature is an added tool to your wellness toolbox.
In my practice I often ask about and encourage time outdoors. I am also very aware that the interest in, and the accessibility to, green space varies by individual and geographic location. You may hear me discuss metaphors that are related to nature, and if you follow my Instagram page (@the.exploring.therapist) then you know that travel and adventure is a large part of my life. But, I also know that we each have our own interests and ways of connecting and calming. I find using nature to be a nice supplement to therapeutic treatment, and am excited to see what the research continues to discover about its health benefits.
If you are curious about nature therapy and the recent research, you can find more information through the links below.
https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201608/nature-therapy
https://www.health.harvard.edu/newsletter_article/a-prescription-for-better-health-go-alfresco
If you feel that your relationship tendencies or patterns, chronic stress, anxiety, or mood concerns are getting in the way of quality relationships with your partner, children, or friends, there are options for change. Counseling may be a good way to address barriers, develop skills, and fully engage with the people you love. Through individual and couples counseling, I provide a specialized and modern approach to treatment in Woodland Park, Manitou Springs, Colorado Springs, and online therapy throughout Colorado.
