Getting Well Outdoors

Both: safe enough, professional, ethical, clear boundaries, stable ground rules, reliability and consistency of the therapist

• Indoors
• Static
• Safe
• Predictable
• Contained
• Confidential
• Outdoors
• Fluid
• Unfolding dynamic
• Experiential
• Moment-to-moment process

Eco-therapy can be practiced in any season and weather, as it involves adapting activities to the current conditions, such as enjoying a snowy landscape in winter or a rainy walk in spring. However, appropriate preparation and safety measures should be taken to ensure comfort and safety in extreme weather conditions.

Spring – Is your raincoat waterproof?

Summer – Did you put the lotion on?

Fall – Wear a sweater!

Winter – Where’s your scarf?

Nature Walk Meditation: Walking slowly and mindfully in a natural setting, focusing on each step and the surrounding environment.

Forest Bathing (Shinrin-yoku): Spend quiet time in a forest, using all your senses to connect deeply with the environment, which helps reduce stress and enhances your sense of well-being.

Sky Gazing: Sit or lie down outside and gaze at the sky, watching clouds and colors change, allowing your mind to relax and drift into a state of calm and openness.

Sit Spot Practice: Find a quiet spot in nature to sit and observe the details of your surroundings, developing a deeper connection and mindfulness through regular, attentive observation.

The Great Outdoors Project: A comprehensive study by the University of Exeter analyzed data from over 20,000 people. It assessed the mental health impacts of regular exposure to nature, including guided therapeutic sessions in natural settings. Findings indicated significant benefits, including reduced symptoms of depression and anxiety, supporting the efficacy of nature-connected psychotherapy.

Project Wild Thing – The Natural Health Service: This UK-based initiative involved thousands of participants and integrated nature into therapeutic practices. The results showed that nature-based interventions could lead to substantial improvements in mental well-being and social connections, demonstrating the potential of ecotherapy as a valuable complement to traditional psychotherapeutic approaches.

The MIND Green Exercise Research: Conducted in the UK, this large-scale study involved over 3,000 participants and examined the mental health benefits of “green exercise” (activities in nature) combined with therapy. The study found significant reductions in depression, anxiety, and stress levels among participants engaged in nature-based interventions compared to those in non-nature settings.

Green Prescription Program in New Zealand: This large-scale program involved prescribing outdoor activities, including therapeutic sessions in natural environments, to improve mental health. The program demonstrated significant mental health benefits, with participants reporting enhanced mood and reduced stress, supporting the role of nature-connected psychotherapy in public health.

• A 2018 meta-analysis of 143 studies showed an association between increased green space exposure and a decrease in cortisol (a stress hormone) in the saliva. It also noted decreased heart rate, blood pressure, cholesterol, risk of preterm birth, type 2 diabetes and all-cause mortality and increased incidence of good self-reported health.
• Research in Frontiers in Public Health suggests ecotherapy-related techniques can help with psychosocial conditions like depression, chronic stress, post-traumatic stress disorder (PTSD), attention deficit/hyperactivity disorder (ADHD) and adjustment disorders[2]. Hunter MCR, Gillespie BW, Chen SY. Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers. Frontiers in Psychology. 2019;10.  Found that it doesn’t take long to reap these benefits. Levels of salivary cortisol in participants dropped 21% after spending time in nature, with the most effective duration being 20 to 30 minutes
• Ratcliffe E. Sound and Soundscape in Restorative Natural Environments: A Narrative Literature Review. Frontiers in Psychology. 2021;12. Finds evidence that listening to nature sounds—particularly “birdsong, wind and water”—can improve mood and cognitive performance, as well as reduce perceived stress levels

Virtual Nature Sessions: Schedule regular video calls with your therapist, who can guide you through virtual nature experiences using nature videos or live-streaming scenic environments. The therapist will help you focus on the sights and sounds of nature, fostering relaxation and mindfulness.

Guided Nature Visualizations: During therapy sessions, your therapist can lead you through guided imagery exercises, where you imagine being in a serene natural setting. This practice can help evoke the benefits of nature, such as reduced stress and enhanced mood, without physically leaving your home.

Indoor Sensory Garden: Work with your therapist to create a small sensory garden at home using potted plants, flowers, and natural materials like stones or shells. Your therapist can guide you in engaging with these elements, encouraging touch, smell, and sight to promote a sense of calm and connection to nature.

Nature Sounds Therapy: Use recordings of nature sounds, such as birdsong, flowing water, or rustling leaves, during your sessions. Your therapist can integrate these sounds into relaxation or mindfulness exercises, helping you to experience the calming effects of nature even indoors.

Apps:

Forest Bathing Life

Treequility

Seek by iNaturalist

Merlin app

Insight Timer

Websites:

Healing Forest | Forest Walks, Nature Art, Mindfulness Activities, Healing with Nature

nature-connection-practices.pdf (findingnature.org.uk)– includes research to support each nature practice