Ecotherapy: 7 Mental Health Benefits of Reconnecting with Nature

Ecotherapy, a research-supported therapeutic practice involving direct engagement with nature, offers seven evidence-based mental health benefits including reduced stress and anxiety, improved mood, enhanced cognitive function, better sleep quality, and increased social connection when integrated into professional mental health treatment.

Ever notice how a simple walk in nature can instantly lift your mood? That's the power of ecotherapy – a research-backed approach that harnesses nature's healing potential to reduce anxiety, improve mood, and enhance overall mental well-being. Discover how this time-tested practice could transform your mental health journey.

Reconnecting with Nature: 7 Benefits of Ecotherapy for Mental Health

Ecotherapy is a practice deeply rooted in ancient traditions. However, advocates and recent scientific inquiry suggest direct contact with nature can promote physical and mental well-being and influence several health outcomes. In this article, we explore what ecotherapy is, its potential benefits, and how to incorporate this primal practice into your life. Read on to discover if ecotherapy is something that may benefit you.

What is ecotherapy?

Ecotherapy, also called nature therapy, refers to the practice of physically connecting with natural environments to harness their restorative energy. This connection is typically made by walking outdoors, touching plants, sand, water, or other natural elements.

The concept behind this practice lies in the belief that natural environments carry healing properties, which can counterbalance the stress and disconnection believed to be accumulated from modern lifestyles and technologies.

Advocates of ecotherapy believe it could be a significant component of comprehensive mental health care, suggesting that this practice can help reduce stress, alleviate symptoms of anxiety and depression, and improve overall well-being. The idea is that direct contact with nature can promote physiological changes and offer potential health benefits. Connecting the human body with natural environments has roots in ancient traditions but has gained contemporary interest as a simple, natural way to reconnect with the environment, reduce stress, and improve mental health.

History of nature therapy

The practice of ecotherapy has historical roots that trace back to ancient civilizations, though the terminology and scientific exploration are relatively recent developments. Ancient cultures, including indigenous peoples around the world, have long recognized the importance of living in harmony with nature and often emphasized the physical connection to natural environments in their practices and beliefs. Walking outdoors, engaging in ceremonies in natural settings, and using natural materials were common practices that inherently facilitated connection with nature.

According to a study published in the Journal of Environmental and Public Health, in the late 19th century, a movement in Germany encouraged people to get back into nature. It claimed many benefits from being barefoot outdoors. In the 1920s, one doctor investigated the practice of sleeping on the ground after several people told him they couldn’t sleep properly if they weren’t connected to the ground in some fashion. However, these movements never caught mainstream attention.

In the modern context, ecotherapy as a health practice began to gain attraction in the late 20th century. The field of ecopsychology emerged in the 1990s, exploring the relationship between human well-being and the natural world. This approach recognized that our disconnection from nature might contribute to both psychological distress and environmental degradation.

Since then, scientific research into nature therapy has grown, exploring how reconnecting with natural environments can impact various mental health conditions. While it remains a topic of ongoing research and debate within the scientific community, its historical roots and current resurgence highlight a growing interest in natural wellness practices.

Ecotherapy techniques

There are several ecotherapy techniques that aim to help you reconnect your body with nature. These techniques involve direct engagement with natural environments. Experts generally recommend nature exposure for at least 10-20 minutes a day and longer if possible.

Traditional ecotherapy exercises allow you to make contact with natural elements, including:

• Walking or hiking in natural settings
• Gardening or horticultural therapy
• Forest bathing (mindful time spent among trees)
• Nature meditation or mindfulness
• Adventure therapy in outdoor settings
• Animal-assisted therapy
• Conservation activities

However, many people in modern society can’t access nature regularly due to urban living, mobility issues, or time constraints. For those with limited access to natural environments, there are modified approaches:

• Indoor plants and small gardens
• Nature sounds and imagery
• Window views of natural settings
• Virtual reality nature experiences
• Nature art therapy
• Community garden participation
• Nature-based mindfulness apps

These adaptations aim to provide some of the benefits of nature connection even when direct access is limited.

Seven potential benefits of ecotherapy

While research continues to evolve, several studies have examined the potential impacts of nature connection on inflammation, the immune system, and mental and physical health.

1. Ecotherapy’s role in reducing stress and anxiety

Several studies have shown that nature exposure can reduce physiological stress markers. Research has measured cortisol levels, blood pressure, and heart rate variability to demonstrate these effects. Chronic stress is involved in the development and progression of numerous mental health conditions, including anxiety disorders, depression, and burnout. As a result, many ecotherapy advocates believe it may be helpful for an array of mental and physical conditions related to stress.

2. Improved mood with the power of nature

Studies have found that nature connection may decrease fatigue and tiredness and improve overall mood. In one study, participants engaged in regular nature walks for eight weeks. During the study, their mood profiles improved, and the majority of participants reported enhanced well-being as well as reduced stress and emotional distress. Connecting to natural environments supports and aids emotional regulation by promoting relaxation and positive emotional states.

3. Enhanced cognitive function

Studies have shown that nature exposure can improve attention, concentration, and cognitive performance. One study found that even brief nature experiences improved participants’ cognitive functioning, particularly in tasks requiring sustained attention.

4. Better sleep quality

Research has found that regular nature exposure may improve sleep quality, potentially through its effects on stress reduction and circadian rhythm regulation.

5. Autonomic nervous system regulation

One study found that nature immersion activated the participants’ parasympathetic nervous system and reduced sympathetic nervous system activation. The sympathetic nervous system controls the “fight or flight” response and prepares the body for stressful situations. On the contrary, when the parasympathetic nervous system is activated, heart and breathing rates slow, blood pressure decreases, and digestion improves. In other words, this study found that nature connection moved people from a stressed state into one of relaxation.

6. Improved mood and reduced depression symptoms

Research has shown that even one hour of contact with natural environments can improve mood more than simple relaxation alone. Ecotherapy has also been shown to reduce symptoms of depression, decrease rumination, and improve overall mental well-being for many people.

7. Enhanced social connection

One study looked at ecotherapy’s effect on social cohesion and community connection. They found that group-based nature activities fostered social bonds, reduced feelings of isolation, and created a sense of belonging among participants.

Why consider connecting with nature?

The research into ecotherapy continues to grow, and current studies have shown that it has the potential to improve many conditions, including:

• Anxiety disorders
• Depression
• PTSD and trauma-related conditions
• Attention deficits
• Chronic stress
• Sleep disorders
• Social isolation
• And others

As mentioned, many of the studies into nature therapy are still developing, and more research is required. Ecotherapy is a relatively low-risk approach to try, but conditions like chronic anxiety, depression, and trauma require comprehensive care. That’s why it can be important to work with a licensed clinical social worker or other mental health professional while exploring ecotherapy.

When to reach out to an expert

If you have mental health concerns, it’s important to connect with a licensed clinical social worker for professional insight and treatment. While ecotherapy can be a valuable component of a comprehensive approach to mental wellness, seeking guidance from an expert before trying anything new can be important. For example, if you’re currently living with chronic stress, anxiety, or depression, it may be a good idea to reach out to a therapist. They can help you find proven methods and treatment options that work for your life, including ecotherapy if it makes sense for your situation.

If attending in-person sessions doesn’t appeal to you, ReachLink’s telehealth therapy services may be an option worth considering. With online therapy through ReachLink, you can choose an environment that works best for you. You can even attend sessions in your backyard or at a local park – as long as you have internet access so you can connect with nature while you attend therapy sessions with a licensed clinical social worker.

Unlike ecotherapy alone, there’s a significant body of research supporting the use of therapy for the improvement of mental health conditions. Additionally, research shows that online therapy is just as effective as traditional, in-person therapy for treating mental health conditions like anxiety and depression.

Takeaway

While scientific research on ecotherapy continues to evolve, many people report feeling more grounded, calm, and emotionally balanced after incorporating this practice into their daily routine. Early evidence shows promising mental health benefits as well. Whether it’s a walk in a park, gardening, or simply sitting mindfully among trees, ecotherapy offers a way to disconnect from digital overwhelm and reconnect with the natural world. For more support, consider reaching out to a licensed clinical social worker through ReachLink for help integrating ecotherapy into a comprehensive mental health plan.

Frequently Asked Questions

What are ecotherapy’s potential benefits for mental health?

Ecotherapy’s potential benefits include reducing stress and anxiety, improving mood, enhancing cognitive function, and fostering social connection through meaningful engagement with natural environments.

How does direct contact with nature during ecotherapy improve well-being?

Direct contact with nature during ecotherapy helps regulate the nervous system, reducing stress hormones and promoting relaxation, which can lead to improved mood, better sleep, and reduced symptoms of anxiety and depression.

FAQ

• How can ecotherapy be integrated into traditional counseling sessions?

  ReachLink therapists can incorporate nature-based elements into traditional therapy approaches like CBT and mindfulness. This might include guided outdoor meditation exercises, nature journaling assignments, or therapeutic discussions about connecting with natural environments. These techniques complement traditional therapy while adding the benefits of nature connection.

• What evidence supports the effectiveness of ecotherapy for mental health?

  Research shows that combining nature-based interventions with traditional therapy can reduce symptoms of anxiety and depression, lower stress levels, and improve overall well-being. Studies have documented benefits including reduced cortisol levels, improved mood, and enhanced cognitive function when therapy incorporates natural elements.

• How do ReachLink therapists deliver ecotherapy through telehealth?

  Our licensed therapists adapt nature-based techniques for telehealth by guiding clients through outdoor exercises, providing nature-focused mindfulness activities, and helping clients develop personal practices that connect them with nature in their local environment. Sessions can be conducted while clients are in outdoor settings when appropriate.

• Who might benefit most from incorporating ecotherapy elements into their treatment?

  Ecotherapy elements can be particularly beneficial for clients dealing with stress, anxiety, depression, or burnout. It's especially helpful for individuals who feel disconnected from nature, those experiencing urban stress, or anyone looking to enhance their existing therapy with mindfulness and nature-based coping strategies.