“Forest bathing” discovers mental health benefits

There is a growing body of research supporting this, and in the future the Illinois Extension Office will be releasing several resources to share with the public about wellness in nature.

Here’s another great article by horticulture educator Emily Swihart about forest bathing, or the practice of immersing yourself in a forest or woodland.

Emily says: “As May flowers begin to bloom and we celebrate the arrival of spring, we also look to Mental Health Awareness Month – an important period to break down the stigma surrounding mental health and promote wellbeing. During this time we acknowledge the ups and downs that life brings, recognise the prevalence of mental health illness and try to create space to offer support to those who need it.”

As a human being, I have experienced emotional ups and downs. As a lifelong gardener and outdoorsman, I have experienced the comforting and restorative power of nature. My experience was not an isolated incident or coincidence, but evidence that we are on the right track with the growing body of research pointing to the healing effects of nature. You may have experienced the healing power of nature too.

Peer-reviewed research has been published showing that exposure to nature can lead to improved health outcomes, greater happiness, positive social interactions, and relationships with less psychological distress. The body of available research on exposure to nature and well-being is growing, evolving, and complex. Not all exposure to nature is the same, and this is not a new concept.

Forest bathing is more than just walking through a forest. Originally practiced in Japan, forest bathing is an immersive experience. A walk through a forest or a hike in nature is an activity that has a destination, a physical starting point and an end point. Forest bathing is spending time in a forest with the goal of immersing yourself in its ecosystem. The aim is to achieve a physical, emotional and spiritual connection with the forest.

Although recognized to originate from ancient practices, forest bathing was officially defined by the Ministry of Agriculture, Forestry and Fisheries in 1982. One of its aims was to demonstrate that forests have value beyond logging. The mental and physical health benefits that nature provides have a significant impact on a person’s mental and physical health, adding emotional and economic value to life. Outcomes of forest therapy have been found to include reduced stress and anxiety, improved immune function, and reduced symptoms of depression.

How to practice forest bathing? As with any practice, experiencing forest bathing on a regular basis and for longer periods of time will provide more benefits than doing it occasionally. This is not to say that less time or less interaction with nature isn’t beneficial or recommended, but there is evidence that even spending five minutes in nature can provide health benefits.

Remember, forest bathing is an experience, not a destination. Here are some tips to help you practice forest bathing the next time you head out into the woods.

• Put your devices down, or at least turn them off, so they’re not a temptation or distraction.
• Standing or sitting, engage all your senses. Not only what you see, but what you hear, smell, and feel. Stop thinking about your calendar, to-do list, and inbox. Stay in the moment.
• Move slowly and observe all the details in nature: different colors, different textures, objects of different scales, notice as many details as you can.
• Stay as long as you can: two hours is considered a full forest bathing experience, but studies have shown that you can feel the benefits even in just five minutes.

Helpful fact of the week: More than one in five Americans live with a mental illness. In some cases, doctors may recommend spending time outdoors as a way to treat conditions like high blood pressure and depression.

Illinois horticulture educator Emily Swihart’s Good Growing blog can be found at extension.illinois.edu/blogs/good-growing/ .

For more information about University of Illinois Unit 19 programming and other helpful articles, visit our website at extension.illinois.edu/ccdms, call 217-345-7034, or contact Cheri Burcham at cburcham@illinois.edu. Also visit the Family Files blog at extension.illinois.edu/blogs/family-files.