If you love being in nature, then you already know that invigorating feeling you get from walking in the woods, watching a sunset, or sitting on a porch and watching the rain. Whether you are a nature lover or recently interested in getting outside more, there is a wealth of evidence from a wide variety of research studies to show nature has amazing body and mental health benefits that go far beyond feeling good.
Studies show nature improves cognitive function, emotional regulation, blood pressure, mood, mental state, immune function, sleep quality, cardiovascular disease, diabetes, and our recovery time after an operation 1. Here is a guide to using nature as a coping skill, based on the research.
Forest Bathing
No, forest bathing is not taking a bath in the middle of the woods. Forest bathing is spending a substantial amount of time immersed in the woods and “soaking” up the experience of being in the forest. A 2019 study out of Japan, showed that 3 days of forest bathing improved immune function for up to 30 days after the trip. The study showed that participants had reduced stress hormone levels, increased natural killer cells (cells that are important to immune function), and increased intracellular anti-cancer proteins 1.
The current theory is that certain plants give off a substance called phytoncides, which researchers hypothesize are the reason for improved immune function. It’s important to know that certain trees and certain forest regions have more phytoncides than others. Based on this theory, to get maximum benefits from forest bathing, it’s best to find forests with high phytoncides.
According to Wikipedia:
“The word, which means “exterminated by the plant”, was coined in 1928 by Dr. Boris P. Tokin, a Russian biochemist from Leningrad University. He found that some plants give off very active substances that help to prevent them from rotting or being eaten by some insects and animals….Cedar, garlic, locust, oak, onion, pine, tea tree, many spices, and many other plants give off phytoncides.”2
A Little Nature Goes a Long Way
A number of studies show that even short-term experiences in nature, such exposure to nature in urban areas, improves cognitive function. Studies in urban areas found a wide range of improved areas of cognitive function. For instance, one study found improved attention in children 3. This helps us understand that even a short walk in a park or a trip to a local urban community garden has positive benefits.
Room With a View
A 1991 study found that post-operative patients who had a room with a view of a natural setting showed signs of shorter recovery time, compared to patients who had only a view of a brick wall 3. A 2009 study of post-operative patients showed that patients who recovered in a room with 12 potted plants and a window with sunshine had lower ratings of pain and anxiety compared to patients recovering with no plants and no sunshine 4. In addition, patients in the plant recovery rooms required less recovery time in the hospital 4.
Improved Mental Health
A wide variety of studies show that nature improves mental health. A 2017 study of the research showed improved behaviors and improved test scores in children with ADHD after being exposed to “green space”, any size piece of land with greenery. The author of the research review, Rachel McCormick states:
“Access to green space was associated with improved mental well-being, overall health and cognitive development of children. It promotes attention restoration, memory, competence, supportive social groups, self-discipline, moderates stress, improves behaviors and symptoms of ADHD and was even associated with higher standardized test scores.” (2017, McCormick).
Conclusion
Taking time in nature is well worth it for our physical and mental health. Whether it’s spending the day in a forest, sitting in your backyard, or a short trip to a local greenhouse; nature and greenery are a fantastic way to uplift our spirit, improve our mental state, and support our physical health.
Author: Crystal Beckwith, LPC in Pennsylvania. Go to Firefly-counseling.org to learn more about Crystal and other qualified clinicians.
References
- Jimenez MP, DeVille NV, Elliott EG, Schiff JE, Wilt GE, Hart JE, James P. Associations between Nature Exposure and Health: A Review of the Evidence. Int J Environ Res Public Health. 2021 Apr 30;18(9):4790. doi: 10.3390/ijerph18094790. PMID: 33946197; PMCID: PMC8125471.
- Wikipedia. “Phytoncide.” https://en.wikipedia.org/wiki/Phytoncide
- Amicone G., Petruccelli I., De Dominicis S., Gherardini A., Costantino V., Perucchini P., Bonaiuto M. Green Breaks: The Restorative Effect of the School Environment’s Green Areas on Children’s Cognitive Performance. Front. Psychol. 2018;9:1579. doi: 10.3389/fpsyg.2018.01579.
- Park S.-H., Mattson R.H. Therapeutic Influences of Plants in Hospital Rooms on Surgical Recovery. HortScience. 2009;44:102–105. doi: 10.21273/HORTSCI.44.1.102.