Nature, Nurtures
In honor of Earth Day and the beautiful spring we are having in Philadelphia, I thought I’d share some nature related thoughts in today’s post. The healing powers of nature for mental health are evident in my life, the lives of those around me and, *not surprisingly* is documented in research. I’ll go into why nature is so powerful for mental health. I’ll also discuss how the global environmental crisis can include how we feel. I’ll share about how eco-anxiety is a real thing, share what we can do about it, and also leave you with some tips on how to get the most out of your time in nature. I earnestly hope that reading this will inspire you to get outside and experience the mental health benefits of nature.
First, a little story
I remember vividly one specific camping trip I went on as a young teenager. Like most teenagers, I was stumbling awkwardly through life, feeling confused more often than not, and generally unsure about life and all that it brings. I remember after a day hike on the Appalachian Trail, we set up camp (safely!) near a cliff that overlooked a vast valley below. We watched the sun set and our eyes gradually adjusted to the changing light. I remember looking out over this cliff and being struck so intensely by the beauty of the scene. The stars and the far away lights here and there stood out against the darkening backdrop of forest. Looking back, this was a critical moment for me. I realized through my experience of awe that day how important nature would be in my life.
As I grew up and perused psychology, outdoor pursuits, and eventually becoming a therapist, I was so heartened to have my experience with nature validated by research. In nature, my problems felts smaller. I felt more at ease and more in touch with my experience. It was joyful and inspiring to be out there. Nature pulled me in many beautiful directions and has always been a source of comfort and nourishment in a way that little else can compare.
Research on Nature and Mental Wellness
Emerging from the research, the concept “Biophilia” truely grabbed my heart. Biophilia is the innate tenancy of humans to connect with nature. I came across the concept in Ethan Cross’ book, Chatter, published this year. In his chapter on how nature soothes anxious self-talk, he describes how humans have evolved to associate nature with security and comfort. We evolved as a species during a time where food wasn’t accessible at a store, and water wasn’t available on demand at your nearest sink.
Our survival was and still is intimately tied to our access to survival resources- food, water and shelter. So it makes sense that being in nature signals to our ancient brain that we have the necessary resources in order to survive. Conversely, the absence of nature is shown to have adverse effects on our overall sense of wellbeing and mental health. We are drawn to nature in part because we are dependent on the flourishing of the natural environment. Natures flourishes, and we are enabled to flourish.
In the urban and city living of today, we can understand why it’s so prized to have natural light or a view of trees from your window. Indeed, you do not even have to be “in” nature in order to reap some of the mental benefits. Houseplants are a joyful source of nature nourishment, and it makes complete sense to me why houseplants are experiencing a boom in popularity. (My own windowsills are covered with cheerful plants!). The power of natural imagery is so strong that it can be transmitted through pictures, even digital ones! The soothing systems are activated by nature in all of it’s forms.
Beyond signaling resources and comfort, another way nature supports mental health is through it’s capacity to inspire awe. “Awe is the wonder we feel when we encounter something powerful that we can’t easily explain” (Cross, 2021). It is a self-transcendent emotion that allows you to feel something bigger than your own experience. People who’s self concept is related to their connectedness to nature report greater sense of wellbeing that people who do not. Nature increases our sense of happiness and sense of meaning and purpose in life. Further, being in nature is associated with reduced stress and increased mental recovery.
Cognitively, nature has been shown to improved focus and development. Stephen and Rachel Kaplan developed attention restoration theory, which suggests that nature can act like a battery to recharge our attentional reserves. Spending time in nature also makes us nicer. People who spent time in nature vs an urban comparison group demonstrated higher levels of connectedness and goodwill.
This sample of information barely scratches the surface of the usefulness of nature to soothe, improve and nurture our overall wellbeing. When I think of this, our current climate crisis is put in sharp perspective. It flows that if nature has the power to heal and calm, that the degradation of nature at it’s current levels can have distressing mental health consequences.
Eco Anxiety and Eco Activism
The environment has never been more at risk than it is today. Anxiety about climate change now has it’s own catch-phrase: Eco-Anxiety. It’s understandable to feel this way, especially when it can feel hopeless for meaningful change to result from individual actions. There are systemic and moral crises afoot in our capitalistic society which puts short term profit before long term health. If you feel anxious and stressed about the environment you are far from alone.
Participating in activism and positive change for the environment can help manage feelings of eco-anxiety. Often times I talk with therapy clients about the actions they can take to live in alignment with their values. If eco-anxiety is something you’ve noticed, I suggest taking action. Activism increases our sense of control and personal agency. At the same time, it’s important to be mindful that we cannot put the weight of the environmental crisis on our individual shoulders. We can be realistic in our personal efforts and also advocate for necessary systemic changes to address environmental issues.
In the time of COVID, I think it’s also worth mentioning that getting outside and being active in local environmental efforts is a great way to connect to like-minded others and feel less alone.
Finally, I’ll leave you with a few tips for getting the most out of your time in nature. We can fight for a healthier environment for all beings everywhere while also enjoying the beauty that exists. Recharge your mental resources with the following activities and tips:
Grounding (also known as earthing)
Grounding is a practice that seeks to compensate for the lack of sensory connection to the earth that is typical in today’s world. Next time you’re out in nature and if it’s safe to do so, take off your shoes! Walking barefoot in nature has been studied and is associated with improved sleep and wellness. There is an actual electron exchange that takes place between the soles of your feet and the earth. How amazing is that?
Limit distractions / Mindful Awareness
You can enhance your experience of nature through practicing heightened awareness. Consider not listening to music or speaking with friends. Focus your attention mindfully on your experience and your surroundings. You could practice a walking meditation or even use a guided practice from insight timer to help you tune into the present moment.
5 Senses Activity
Consciously try to connect with each of your 5 senses as a practice. What do you hear? What is close, what is far? Who or what is making this sound? What qualities does the sound have? Is it rhythmic, high pitched or soft? Try with each sense (maybe baring taste) taking in the textures, sounds and smells and sights with your full awareness.
Houseplants
Can’t get out in nature as much as you would like? Get a houseplant! There are many plants available, even at the grocery store. Do some research and find a plant that suits your level of commitment and the light in your home. Caring for a living thing is a rewarding practice that can connect you to your own little slice of nature. Some plants purify the air in your home as well!
Take a Break with Images of Nature
Like mentioned earlier, we do not have to be “in” nature to reap some of the mental health benefits. When you take a break from work, instead of spending more time on screens, try out spending a moment looking outside, at a tree or plant, or even a printed image of nature. The ancient part of your brain will send signals of safety and calm.
Seek out Awe Inspiring Nature
If you have access to do so, why not plan a trip to somewhere you’ve never been? Honestly, this could even be a garden center in your city! It could be a visit to a planetarium, or it could be a day journey out to a state forest. You can find beautiful places near you that might allow you to tap into that sense of awe that is so beneficial. Follow your intuition on what’s beautiful for you.
