Nature-based therapies, also known as ecotherapy, involve the use of natural environments to promote physical, mental, and emotional well-being. Rooted in the belief that human health is intrinsically linked to our connection with nature, these therapies encompass a wide range of practices, including forest bathing, horticultural therapy, and wilderness therapy. As modern life becomes increasingly disconnected from the natural world, nature-based therapies offer a powerful antidote, helping individuals find balance, reduce stress, and improve overall health. 

What Are Nature-Based Therapies?

Nature-based therapies refer to a variety of therapeutic practices that incorporate natural environments to enhance physical and mental health. These therapies are based on the principle that spending time in nature and engaging with the natural world can have profound healing effects on the body and mind. The concept is supported by a growing body of research that highlights the positive impact of nature on human health, including reduced stress levels, improved mood, enhanced cognitive function, and greater overall well-being.

Some of the most common forms of nature-based therapies include:

• Forest Bathing (Shinrin-Yoku): A Japanese practice that involves immersing oneself in a forest environment to experience the therapeutic benefits of being in nature. This practice is known for reducing stress, lowering blood pressure, and boosting immune function.
• Horticultural Therapy is the use of gardening and plant-based activities as a therapeutic intervention to improve mental and physical health. It is often used in rehabilitation settings and can benefit individuals with a wide range of conditions, from depression to physical disabilities.
• Wilderness Therapy: A therapeutic approach that uses outdoor expeditions and activities in natural settings to help individuals, particularly adolescents and young adults, develop resilience, self-awareness, and coping skills.

Nature-based therapies can be practiced individually or in groups, and they are often facilitated by trained professionals, such as ecotherapists, horticultural therapists, or wilderness guides.

How Can Nature-Based Therapies Help You?

Nature-based therapies can help you by providing a holistic approach to health and well-being that reconnects you with the natural world. Whether you are dealing with stress, anxiety, depression, or physical health challenges, engaging in nature-based therapies can offer a range of benefits that support both mental and physical health.

For example, if you are experiencing high levels of stress or burnout, spending time in nature through practices like forest bathing can help you relax, clear your mind, and reduce the physiological effects of stress. The calming influence of natural environments can lower cortisol levels, decrease blood pressure, and improve heart rate variability, all of which contribute to a greater sense of calm and well-being.

For individuals struggling with mental health issues such as depression or anxiety, nature-based therapies can provide a non-invasive and supportive environment for healing. Horticultural therapy, for instance, allows individuals to engage in meaningful, hands-on activities that foster a sense of purpose, accomplishment, and connection to life. The act of nurturing plants and observing their growth can be particularly therapeutic, offering a tangible representation of progress and renewal.

Wilderness therapy, on the other hand, is particularly effective for adolescents and young adults who may be dealing with behavioral issues, trauma, or substance abuse. The challenges and unpredictability of the natural environment provide opportunities for personal growth, self-reflection, and the development of coping skills. The supportive group dynamics and the guidance of experienced facilitators help participants build resilience and gain insights into their behaviors and emotions.

What Are Nature-Based Therapies Good For?

Nature-based therapies are particularly effective for:

• Stress Reduction: Spending time in nature has been shown to lower cortisol levels, reduce blood pressure, and promote relaxation, making it an effective way to manage stress.
• Mental Health Support: Nature-based therapies can help alleviate symptoms of depression, anxiety, and other mental health conditions by fostering a sense of connection, purpose, and well-being.
• Physical Rehabilitation: Engaging in outdoor activities or gardening can improve physical health, enhance mobility, and support recovery from illness or injury.
• Personal Growth and Resilience: Wilderness therapy, in particular, helps individuals develop resilience, self-awareness, and coping skills by challenging them in a supportive natural environment.
• Preventive Health: Regular engagement with nature through practices like forest bathing or horticultural therapy can improve overall health and prevent the onset of stress-related illnesses.

Benefits of Nature-Based Therapies

The benefits of nature-based therapies are extensive and can positively impact various aspects of your life. Some of the key benefits include:

• Enhanced Mental Health: Nature-based therapies provide a natural and supportive environment for healing, helping to reduce symptoms of depression, anxiety, and other mental health conditions.
• Improved Physical Health: Activities like gardening, hiking, or spending time in a forest can enhance physical fitness, improve mobility, and support recovery from illness or injury.
• Stress Relief: The calming influence of nature helps lower stress levels, improve mood, and promote relaxation, leading to better overall health.
• Increased Resilience: Nature-based therapies, particularly wilderness therapy, help individuals build resilience, self-confidence, and coping skills by challenging them in a natural setting.
• Stronger Connection to Nature: Engaging in nature-based therapies fosters a deeper connection to the natural world, which can enhance your sense of purpose, well-being, and environmental stewardship.

What to Expect from Nature-Based Therapies with a Practitioner

When you engage in nature-based therapies with a trained practitioner, you can expect a personalized and supportive approach to healing that is tailored to your specific needs and goals. The practitioner will typically begin with an initial assessment to understand your health concerns, preferences, and objectives for the therapy.

Depending on the type of nature-based therapy, the practitioner may guide you through activities such as:

• Forest Bathing: The practitioner will lead you on a mindful walk through a forest or natural area, encouraging you to engage your senses and fully immerse yourself in the experience. You may be invited to practice deep breathing or meditation or simply sit quietly and observe the natural surroundings.
• Horticultural Therapy: The practitioner will work with you to engage in therapeutic gardening activities that are aligned with your goals. These could include planting, weeding, watering, or creating a garden space. The practitioner may also guide you in reflecting on the process and its impact on your well-being.
• Wilderness Therapy: The practitioner will facilitate outdoor activities, such as hiking, camping, or team-building exercises, in a natural setting. These activities are designed to challenge you, promote self-reflection, and build resilience. The practitioner will provide guidance and support throughout the experience, helping you navigate the physical and emotional challenges that arise.

Nature-based therapies are typically conducted in small groups, fostering a sense of community and shared experience. However, individual sessions may also be available for those who prefer a more personalized approach.

Similar Therapies or Modalities

• Adventure Therapy: Combines outdoor activities with therapeutic interventions to promote personal growth, resilience, and mental health.
• Animal-Assisted Therapy: Involves interaction with animals as part of a therapeutic process to improve mental and physical health.
• Art Therapy: Uses creative expression, such as painting or sculpture, to explore emotions, reduce stress, and improve mental health.

Final Thoughts

Nature-based therapies offer a holistic and practical approach to health and well-being that leverages the healing power of the natural world. Whether you are seeking relief from stress, support for mental health, or personal growth, engaging in nature-based therapies can provide profound benefits that enhance your overall quality of life. By working with a trained practitioner, you can experience the therapeutic effects of nature in a safe and supportive environment, fostering a deeper connection to yourself and the world around you.

References

Capaldi, C. A., Passmore, H. A., Nisbet, E. K., Zelenski, J. M., & Dopko, R. L. (2015). Flourishing in nature: A review of the benefits of connecting with nature and its application as a well-being intervention. International Journal of Wellbeing, 5(4), 1-16. https://doi.org/10.5502/ijw.v5i4.449

Jordan, M., & Hinds, J. (2016). Ecotherapy: Theory, Research and Practice. Macmillan International Higher Education. ISBN: 978-1137486877

Maller, C., Townsend, M., Pryor, A., Brown, P., & St Leger, L. (2006). Healthy nature healthy people: ‘Contact with nature’ as an upstream health promotion intervention for populations. Health Promotion International, 21(1), 45-54. https://doi.org/10.1093/heapro/dai032

Pryor, A., Pryor, R., & Townsend, M. (2020). Therapeutic landscapes: Exploring the benefits of nature-based interventions for health and well-being. Journal of Public Mental Health, 19(1), 53-61. https://doi.org/10.1108/JPMH-02-2019-0025

Ulrich, R. S., Simons, R. F., Losito, B. D., Fiorito, E., Miles, M. A., & Zelson, M. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201-230. https://doi.org/10.1016/S0272-4944(05)80184-7