Have you ever felt refreshed and rejuvenated after having spent some time outdoors? Well, eco-therapy is just that, enhancing mental health by way of connecting with nature.

What Is Eco-Therapy?

Eco-therapy, also called nature therapy or green therapy, is a very simple idea that being in nature is going to help us feel better, both in our minds and bodies. It is based on the belief that humans need to connect with the natural world to be truly healthy and happy.

There are so many ways to learn from eco-therapy: going to the park, gardening, hiking and partaking in nature-conservation projects. Being in nature decreases stress, reduces pain, increases positive feelings, and helps us relax.

Most importantly, ecotherapy can help people who are mentally ill. It allows us to walk away from all of our worldly problems and find peace in nature.

Key Ideas Behind Eco-Therapy

Eco-therapy is based upon some simple yet powerful ideas:

1. We’re a part of the natural world, not apart from it. We can overcome many human-made problems simply by remembering this fundamental connection and enhancing our awareness of nature.
2. The outdoors can be like an expanded, open therapy room. We can relax in nature and begin to see things more clearly.
3. Eco-therapy helps us stop and notice the world around us. Thus, it can help us focus on the present moment instead of worrying about the past or being anxious about the future.
4. Nature is excellent for the mind and makes our bodies feel good. If we look after nature, then nature looks after us. This give-and-take can make us feel more joined and purposeful.

What Are The Different Types Of Ecotherapy?

Ecotherapy comes in many forms:

Forest bathing refers to mindful walks in wooded areas. Also known as forest therapy, it aims to promote healing and well-being through close contact with nature. This practice, called Shinrin-Yoku in Japanese, began in the 1980s. It’s meant to be ongoing and lifelong rather than a one-time treatment.

Forest bathing has shown benefits for anxiety, stress, mood, cognition, immune function and cardiovascular health.

Common activities include:

• Guided forest walks
• Nature strolls
• Forest meditation
• Camping and hiking
• Mindful wandering in woods

Animal assisted-therapy

Animal-assisted therapy involves interacting with animals as part of the therapeutic process. This can happen indoors with therapy animals like dogs or outdoors in farm settings. Equine-assisted therapy specifically uses horses.

During sessions, a therapist may guide activities like feeding, brushing, or petting the animal.

Benefits include:

• Faster healing after injuries
• Improved mood and well-being
• Enhanced communication skills
• Increased confidence and trust
• Support for physical therapy and motor skills

Wilderness therapy

Wilderness therapy takes place outdoors, often aimed at helping troubled youth. It can also benefit those with post-traumatic stress disorder (PTSD). It involves spending time in natural environments, which has been shown to improve mental health and reduce PTSD symptoms.

Key points:

• Conducted in outdoor settings
• Helps young people facing challenges
• Beneficial for individuals with PTSD
• Improves overall mental health
• Reduces stress through nature immersion

Green Exercise

Green exercise refers to physical activities performed in natural settings. It includes activities like walking, cycling, jogging, gardening or horseback riding outdoors. While not always supervised by a therapist, green exercise can offer therapeutic benefits.

It can be practiced at home or during wellness trips. Though it may not fit the strict definition of ecotherapy, green exercise still provides valuable connections with nature and potential health improvements.

Nature Breaks

Nature breaks refer to small periods of time spent in natural environments during the working day. A therapist can advise and facilitate such short outdoor breaks as a means of therapy. Such short contacts with nature reduce stress and boost wellbeing within the constraints of a normal working day.

Outdoor Therapy

Outdoor therapy means that behavior change will be recommended through exercise programs that occur outdoors. Such programs may include yoga, running and hiking, among others. These programs would combine the benefits associated with physical activity and being outdoors, which can enhance a person’s physical and mental health.

Nature Art Therapy

This is a nature-based activity that helps a person to communicate feelings through making art inspired by the environment.

It involves:

• Drawing pictures influenced by a particular season
• Painting the landscape scenes
• Capturing the beauty of nature through a photograph

It works as an expressive tool and the calming properties of focusing on natural elements help process and find relief from stress and anxiety.

Mental Health Benefits of Ecotherapy

Ecotherapy is not for everyone. Depending on the study, only 20% to 35% of people report a significant mental health benefit from nature-based interventions. Of those that do, about 55% to 65% report long-term improvement, depending upon the type and duration of ecotherapy.

You might want to consider ecotherapy if:

• Your mental health symptoms are mild to moderate and do not require immediate clinical intervention.
• You have a stable routine and believe that you could quite easily do nature activities on a regular base for several months.
• You can safely get access to natural environments without increasing any of your physical health conditions.

Possible benefits of ecotherapy include the following:

• May reduce symptoms of anxiety and depression by 36% or more in contrast with urban environments
• Cuts levels of stress and improves mood—effects may last up to 7 hours after exposure to nature.
• It may help to keep ADHD symptoms under control in children, for it has been shown that up to 30% of the population demonstrates a decrease in symptoms.
• It can assist in the treatment of PTSD; 60-80% of veterans who participated in wilderness therapy programs reported reduced symptoms.
• It helps in improving general well-being and life satisfaction, although personal experiences vary greatly.

Physical Health Benefits of Ecotherapy

Ecotherapy isn’t a cure-all for physical health issues. Depending on the study, only 15% to 40% of participants report significant physical health improvements from nature-based interventions. Of those who do benefit, about 50% to 70% maintain improvements over time, varying by the type and duration of ecotherapy.

You might consider ecotherapy for physical health if:

• Your doctor has suggested lifestyle changes to support your overall health.
• You’re able to safely engage in light to moderate outdoor activities.
• You’re looking for complementary approaches to manage chronic conditions.

Physical health benefits of ecotherapy include:

• May lower blood pressure by 4-9 mm Hg after 30 minutes in nature.
• Can reduce resting heart rate by 2-5 beats per minute during nature exposure.
• Might boost immune function, with some studies showing up to a 50% increase in natural killer cells after forest bathing.
• Could lower cortisol levels by 12-16% compared to urban environments.
• May enhance parasympathetic nervous system activity by 55%, promoting relaxation and recovery.

Practical Ways to Incorporate Ecotherapy

Ecotherapy isn’t a one-size-fits-all solution. Studies show that 30% to 50% of people struggle to consistently engage with nature-based practices. Of those who do incorporate ecotherapy, about 60% to 75% report sustained benefits, depending on the frequency and type of activities.

You might consider these ecotherapy approaches if:

• You’re looking for low-cost, accessible ways to support your mental health.
• You can safely spend time outdoors or bring elements of nature indoors.
• You’re willing to experiment with different nature-based activities to find what works for you.

Potential ways to incorporate ecotherapy:

• Take regular walks in parks or natural areas, aiming for at least 120 minutes per week in nature.
• Start a home garden or nurture indoor plants, which can reduce stress levels by up to 60%, according to some studies.
• Move typical indoor activities outside, like reading or exercising, which may boost mood by 10-20%.
• Add nature soundscapes to your playlist. They can potentially reduce stress by 30-40% compared to silence or urban noise.

How to Incorporate Ecotherapy into Mental Health Treatment

Ecotherapy is not suitable for every mental health treatment plan. Indeed, estimates suggest that 40% to 60% of those clinicians are struggling to include nature-based interventions. Of those who practice ecotherapy, about 65% to 80% report beneficial effects for clients, depending on the interventions used.

Consider using ecotherapy when:

• The client expresses interest in nature-based activities. The client is physically well enough to participate safely outdoors.
• Traditional methods of therapy have had only limited success.

How clinicians can begin to conduct ecotherapy:

• Assess comfort level with nature, progressing to activities the client would describe as feasible.
• Start with brief, easy exposures to nature that can be progressed over time.
• Integrate nature-based activities that align with goals for the particular therapy.

Possible ecotherapy practices:

• Informal litter collection while walking can improve mood by 15-25% compared to walking without collecting any litter.
• In gardening, there is the effect of being exposed to M. vaccae bacteria in the soil, which could raise serotonin levels by 30-40%.
• Some studies prove that night-time therapy with nature could raise peace feelings up to 20-30%.
• Some researchers also show that forest bathing could potentially reduce stress hormones by 12-16% after only 2 hours of exposure.

Conclusion

Eco-therapy offers a fresh take on mental health by reconnecting us with nature. It’s not a magic solution but many people find real benefits in stepping away from daily stress to enjoy natural surroundings. A walk in the park or time spent gardening can bring calm and a new perspective to our hectic lives. The core idea is simple: slow down and notice the world around you. This approach might not suit everyone, yet for those who help eco-therapy can be a valuable mental health tool.

At its heart, it reminds us that sometimes the best way to cope with modern life is to tap into the timeless peace of the natural world. By making space for nature in our routines we might just find a bit more balance and wellbeing along the way.

Authored By

Shebna N Osanmoh I, PMHNP-BC

August 5, 2024

Shebna N Osanmoh is a board-certified Psychiatric Mental Health Nurse Practitioner with extensive experience across the mental health spectrum. Holding a Master’s in Psychiatric/Mental Health Nursing from Walden University, Shebna provides compassionate, culturally sensitive care for a wide range of mental health conditions, emphasizing holistic and individualized treatment approaches to support patients in their wellness journey.