written exclusively for Give Yourself Kindness by Amber Baack MSW, LCSW a therapist, and owner of the private psychotherapy practice, In The Alpenglow, specializing in supporting people in reconnecting with themselves and the earth around them.
The healing power of nature: connecting to our roots
In the modern world, there are many ways that humans have disconnected from the rest of the natural world. In much of my work, I focus on nature-based therapy or eco-therapy, which is a form of therapy that encourages and emboldens a reconnection to the planet, other natural beings, and to ourselves.
Many people I have worked with have shared that reconnecting with nature gave them a greater sense of being alive, improved their mood, decreased their stress levels, and supported overall feelings of connectedness.
Alongside the feedback I have received, there is a great deal of research about how a connection with nature can improve health and well-being for people and planet. Here are ten ways it can help:
10 benefits of nature
1. Improved mood
Being in a forest, among trees, or in parks and urban green spaces has been proven to support improved mood and cognitive functioning.
'benefits are possible through simply viewing a green area'
These benefits are possible through simply viewing a green area and there are increased benefits if you can spend extended time immersed in a green area (Immerse Yourself in a Forest for Better Health - NYDEC, n.d.).
2. Improved immune system functioning
Trees are incredibly important for the health of the planet through the support they provide in reducing pollutants in air and water and aiding in cooling in urban environments.
Alongside these benefits, trees also emit chemicals called phytoncides that support in increasing white blood cells in our immune systems and help us to fight off tumors and viruses (Li, 2009).
3. Improved memory, sleep, and sense of well-being
A connection to blue spaces, or spaces with lakes, rivers, and streams, has been shown to promote improved memory and sleep along with other benefits as it allows our brains to engage in decreased mental activity and to feel more mindfully aware (Latham, 2022).
There also can be a sense of enjoyment and healing that people experience when near water.
4. A decrease in overall stress levels
Being immersed in a natural setting for 20 minutes or more has been proven to reduce cortisol levels in our bodies, aiding in reducing stress and anxiety (Ewert & Chang, 2018).
Being able to access a larger wilderness area proved to have the greatest benefits but parks and urban settings show decreased cortisol levels as well.
5. Increased resilience
Resilience is our capacity to adapt and recover from stressful situations and to be able to cope in a supportive way with challenging events. Connection with the natural world can build resilience by shifting our perspective and allowing us to approach activities that may feel difficult while recognizing our capacity to navigate them.
'showing us how it adapts to changes in the environment, inspiring us to do the same'
Nature can also be a wise teacher in showing us how it adapts to changes in the environment, inspiring us to do the same (Building Resilience through Increased Nature Connection, n.d.).
In mental health groups I have facilitated, I have witnessed people face steep terrain on a hike or encounter an obstacle in an activity and learn how to adapt to the challenge, often reporting an increased sense of confidence in being able to deal with difficulties in the future.
6. Improved mindfulness
Mindfulness has been shown to support improved emotion and behavior regulation, well-being, and reduced rumination, anxiety, and worry (Keng, Smoski, & Robbins, 2011).
Connection with the natural world promotes many opportunities for people to engage in mindfulness, whether it is noticing your senses in the outdoors, paying attention to an activity you are engaging in, or becoming more aware of your surroundings.
7. Greater care for the planet
Nature-based therapy or eco-therapy promotes the opportunity for people to recognize the positive benefits they experience when engaging with nature and can promote greater environmental awareness and care for natural beings (Slettevold, 2024). This can support in greater efforts towards sustainability for planet health and provide individuals with a greater sense of purpose and meaning.
8. Increased sense of awe and wonder
Awe and wonder can support us in feeling calm, enjoyment, connection, and creativity. Awe and wonder can also support cognitive functioning, mental restoration, and decreased stress levels (The Neuroscience and Health Benefits of Experiencing Awe and Wonder, 2024; Ewert & Chang, 2018).
Engagement with the natural world provides many opportunities for experiences of awe and wonder through the different sights, sounds, and experiences that are possible in the outdoors.
9. Mental restoration through decreased noise pollution
Our sense of sound has served an incredibly important role in our survival. Different sounds can give us information about our surroundings and our level of safety.
In noisy cities with unnatural sounds, our sense of attunement to our environments may be decreasing and many people are experiencing heightened senses of stress in their nervous systems without being aware of it.
Natural environments can re-engage our ability to listen and to hear more natural sounds which can re-ignite mental restoration, a sense of presence in our environment, and increased relaxation (Williams, 2017).
10. Increased sense of belonging and connection
Being in a natural environment can improve your sense of belonging and connection with the world around you. Tuning into the natural world and/or being in a nature-based therapy space can re-connect you with other natural beings and expose you to engagement in activities and conversations with others that encourage a greater sense of connection (Hambleton, 2024).
Reconnecting your way
There are so many ways to connect with the natural world, whether you are looking at nature through a window, sitting on a park bench, or engaging in an activity in a larger natural environment. All of these interactions have benefits for mental and physical health and can also have reciprocal benefits for the health of the planet.
If you are curious to learn more about nature-based therapy or have any questions about how a connection to nature may be beneficial, please feel free to reach me at amber@inthealpenglowtherapy.com.
Amber Baack MSW, LCSW is a Licensed Clinical Social Worker, therapist, and owner of the private psychotherapy practice, In The Alpenglow, which is located in Colorado. Amber primarily practices eco-therapy and somatic modalities, supporting people in reconnecting with themselves and the earth around them. Amber's background includes work in youth programming, crisis management, refugee resettlement, backcountry guiding, and intensive mental health programming and she aims to focus on social and environmental justice in all she does. If you are interested in working with Amber or learning more about groups, intensives, or individual therapy, you can find her information at www.inthealpenglowtherapy.com.
References
- Building Resilience Through Increased Nature Connection. (n.d.). An Darach Forest Therapy.
- Ewert, A., & Chang, Y. (2018). Levels of nature and stress response. Behavioral Sciences, 8(5), 49.
- Hambleton, B. (2024, May 8). 11 Surprising Ways Being in Nature Can Boost Your Mental Health. Grow Therapy.
- Immerse Yourself In A Forest For Better Health - NYDEC. (n.d.). Dec.ny.gov.
- Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: a Review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056.
- Latham, F. A. and K. (2022, November 9). The surprising benefits of blue spaces. BBC.
- Li, Q. (2009). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine, 15(1), 9–17.
- Slettevold, Dr. Erlend. (2024, November 20). Eco-Therapy: A Nature Based Approach to Healing - The Oak Tree Practice. The Oak Tree Practice.
- The neuroscience and health benefits of experiencing awe and wonder. (2024). Nuvancehealth.org.
- Williams, F. (2017). The Nature Fix : Why Nature Makes Us Happier, Healthier, and More Creative. W.W. Norton & Company.
