Nature and wellbeing series

Last time we had a quick overview of the ideas and practices behind Japanese Shinrin-yoku (Forest Bathing). Did you find a moment or day to get out into the woods, a park or the garden and immerse your senses?

This week, we are looking at some of the nature and wellbeing research and activities in North America. The ideas below can be added to those from the last blog and be used as tools for your own wellbeing.

More science!
Decades of research in North America have led to two widely held points of consensus amongst health, social and natural scientists studying the relationship between time spent in nature and mental health.

Firstly, there is a strong body of evidence suggesting that nature impacts positively on wellbeing in terms of increased happiness, positive social interactions, an improved sense of purpose, coping through difficulties and decreases in mental distress, as well as improvements to memory, cognitive function and creativity.

Secondly, metanalysis also indicates a reduction in factors, such as sleep issues and stress, which can contribute to the development and severity of mental illnesses including depression and anxiety.

Why does time in nature affect our wellbeing?
Research shows decreases in frontal lobe activity when we experience nature. The frontal lobe is the ‘control panel’ for our cognitive skills. ‘Resting’ the frontal lobe actually seems to improve our ongoing cognitive functions, as well as putting us into a more relaxed state. Theories behind this vary from our frontal lobes needing to have a break from over-attentiveness, to a simple reduction in stress allowing clearer thinking. One study found that walks in a park resulted in a notable drop in ‘depressive rumination’- we stop giving ourselves a hard time going over the same worries!

Finally, recent research suggests experiencing ‘awe’ in nature, from the sun shining on droplets in a spiderweb, to mist moving over snowy mountains, is related to improved wellbeing and a reduction in stress-related symptoms.

Health care and wellbeing practices
These studies have contributed to growing movements aiming to help people benefit from nature. Breast cancer survivors in Baltimore are prescribed gentle gardening and park walks to combat persistent fatigue. Meanwhile, paediatricians in California write prescriptions for families to spend time in parks, the hospital and park authorities providing maps, transport and activity programs.

The Association for Nature and Forest Therapy (ANFT) developed in the USA and now trains teachers globally. The ANFT is inspired by Shinrin-yoku, with elements of the Forest Therapy sessions sharing qualities seen in Japan. Participants move slowly through the woodland (less than a mile in 2-4 hours) with the intention of connecting with the environment.

Specific to the ANFT however, are a series of ‘invitations’ offered by guides, aiming to help participants engage with the forest. ANFT Forest Therapy also aims to encourage a deeper, reciprocal relationship with the forest, where the woodland is not seen as simply a resource. Finally, the ANFT also promotes regular practice for the most benefit, just as we do to really gain the rewards of enriching activities like sport, yoga and meditation.

How can you benefit?
The recommendations of the previous blog hold true. Getting out into natural spaces for ten minutes or whole days is likely to give benefits to your mental health and cognitive functioning. And why not look for those special places which inspire awe? This might mean going to a natural place just after the rain or near sunrise. Or making a special trip to an outstanding grove, peak or beach. And perhaps engage in some activities aiming to deepen your connection with the environment: sit with your feet in a stream; meditate upon a flower or feel the texture of various barks and mosses with your hands. And lastly, try to do this every week.

The next blog in this series will review nature and wellbeing in Europe.

More recommended books
The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative by Florence Williams
Your Guide to Forest Bathing: Experience the Healing Power of Nature by M Amos Clifford

References
Anderson, C. L., Monroy, M., & Keltner, D. (2018, June 21). Awe in Nature Heals: Evidence FromMilitary Veterans, At-Risk Youth, and College Students. Emotion. Advance online publication.http://dx.doi.org/10.1037/emo0000442
Bratman, Gregory & Anderson, Christopher & Berman, Marc & Cochran, Bobby & de Vries, Sjerp & Flanders, Jon & Folke, Carl & Frumkin, Howard & Gross, James & Hartig, Terry & Kahn, Peter & Kuo, Ming & Lawler, Joshua & Levin, Phillip & Lindahl, Therese & Meyer-Lindenberg, Andreas & Mitchell, Richard & Ouyang, Zhiyun & Roe, Jenny & Daily, Gretchen. (2019). Nature and mental health: An ecosystem service perspective. Science Advances. 5. eaax0903. 10.1126/sciadv.aax0903.
Bratman GN, Hamilton JP, Daily GC. The impacts of nature experience on human cognitive function and mental health. Ann N Y Acad Sci. 2012;1249:118-136. doi:10.1111/j.1749-6632.2011.06400.x