How does forest therapy benefit people? BY JESSICA BISHOP of forest therapy UK

Globally, urbanization and technology are increasingly dominating all aspects of life, greatly contributing to a decline in our connection to the natural world. In this modern world, the pursuit of physical and psychological well-being often comes in the form of a pill or is consigned to artificial environments such as gyms and therapy rooms. However, the concept of simply reconnecting with nature has emerged as a powerful and transformative tool for overall health. One example of an increasingly popular nature immersion practice is Forest therapy, which offers a unique approach to well-being that is rooted in ancient practices and supported by modern scientific research. This essay will explore how forest therapy benefits individuals through improvements in mental and physical health, emotional well-being and by nurturing a sense of connectedness to the natural world.

Forest therapy, also known as Shinrin Yoku is a mindfulness and nature immersion practice mostly conducted in forests to improve mental and physical health. The difference between the terms Shinrin Yoku (forest bathing) and forest therapy is that the latter involves a guide to facilitate the sessions. Shinrin Yoku translates from Japanese to ‘forest bathing’ in English and describes the process of using all five senses to take in the natural environment. The practice of Shinrin Yoku started in the early 1980’s to encourage people in Japan to heal through nature. It is about slowing down, being present and connecting with nature through deep sensory experience. It involves the simple act of walking or spending time in a forested environment, and while it may sound simplistic, the practice has a strong evidence base underpinning its health claims.

Several studies have demonstrated that exposure to forested environments for at least 2 hours can lower stress hormones, boost the immune system, and improve mood and cognitive function. The fundamental mechanisms behind these effects link to sensory stimulation. Forests are rich in natural stimuli: the colour and texture of plants and trees, the sound of the wind rustling through the trees, earthy and piney scents, and the feeling of the breeze and the cool damp air. These multi-sensory experiences activate parasympathetic nerve activity, responsible for rest and relaxation, while deactivating sympathetic nerve activity, responsible for the fight or flight response. This results in a reduction of stress and anxiety due to the release of hormones that relax the mind and body. Research has shown that spending time in natural calming stimuli such as in a forest helps to reduce the effects of chronic stress, lowers blood pressure, and decreases cortisol levels in the body.

In today’s fast paced world, people often experience heightened levels of stress and anxiety due to the pressures of work, social obligations, and the constant flow of information from our devices competing for our attention. These stressors can lead to a variety of mental health issues including burnout, physical illness, depression, and emotional fatigue. Forest therapy offers a reprieve from these challenges by providing an opportunity to disconnect from daily routines and immerse oneself in a calming restorative environment. Research conducted by Park et al., (2009) showed that participants who spent time walking in forests as opposed to urban environments not only had lowered blood pressure, heart rate and cortisol levels than the urban walking group, but additionally reported feeling less anxious, more relaxed, and less fatigued. Another study published in the international Journal of Environmental Research and Public Health (Meneguzzo et al., 2021) found that individuals participating in a forest therapy session reported significant improvements in their mood and emotional well-being. Both studies indicate that the natural environment of the forest has a unique ability to restore balance to the mind and body and relieve pressures of modern life. These effects are beneficial to everyone, but also show how Forest therapy can be particularly beneficial to individuals struggling with health problems associated with cardiovascular health and those experiencing high levels of stress and anxiety. Alongside reductions in stress and anxiety, overall improvements in emotional well-being and cardiovascular health, there is research to suggest that forest therapy may have cognitive benefits including improved focus and creativity. In terms of cognition, Attention restoration theory (ART) put forward by Stephen Kaplan assumes that natural environments, particularly calm and restorative environments like forests, can have positive effects on our cognition by helping to restore the brains’ ability to focus and concentrate. ART distinguishes between two types of attention. Directed attention, which is effortful, focused attention required for cognitively demanding tasks, and involuntary attention which is more automatic and effortless. Examples of the use of directed attention include problem solving and decision making, whereas involuntary attention could be becoming captivated by natural sounds, colours, or patterns. The theory supposes that our cognitive resources can become fatigued from prolonged use of directed attention, whereas engaging in involuntary attention can be restorative. According to ART, natural environments such as forests encourage the use of involuntary attention which allows the brain to rest and recover from prolonged use of directed attention. In relation to creativity, a study in Taiwan (Yu & Hsieh, 2020) assessed the effects of a 3-day forest therapy workshop on participants' creative performance. They also measured participants' mood and emotions to explore the relationship with creativity. They found that after the workshop participants' creative performance increased by 27.74 %, suggesting that forest therapy can enhance high level cognitive functions like creativity. They also noted reductions in confusion and bewilderment which correlate negatively with creativity enhancement, indicating that the reduction of negative emotions associated with forest therapy may encourage creative thinking.

The emotional benefits of forest therapy may extend to improvements in interpersonal relationships. Spending time in nature has been shown to stimulate a sense of shared experience and connection between people. Participating in forest therapy as part of a group, whether that be with a guide or in a group therapy setting, can create a sense of mutual support. This shared experience of connecting with nature can foster a sense of community, trust and emotional resilience, which are all factors linked with wider positive implications on human health and well-being.

As discussed earlier in the essay, urbanisation and technological advancements have distanced people from their natural surroundings which have negative implications such as feelings of alienation and disconnection from the environment. On the contrary, forest therapy encourages a deeper connection with the natural world in a meaningful way. This can encourage a sense of environmental mindfulness and responsibility which is not only linked with greater life satisfaction and increased sense of purpose, but also encourages people to look after the environment. This is particularly crucial considering the current climate crisis.

Another notable health benefit that has been demonstrated in several studies, is the link between forest therapy and human immunity. Forest therapy is thought to improve the body’s immune function due to the exposure of phytoncides. Phytoncides are released from trees and plants as a natural defence mechanism. Especially high levels of phytoncides are found in evergreen trees such as cedars, spruces, conifers, and pine. Phytoncides have antimicrobial properties which are thought to improve immune function in humans when ingested through the air. Research has shown that human ingestion of phytoncides can increase the activity of NK cells, which has a positive impact on immune system function. The health implications of increased NK cells are extensive, including fighting off infection and illness and destroying tumours. This suggests that forest therapy could have a preventative effect on many types of illness and disease and positively contribute to overall physical health. As we have discussed, there are many potential benefits linked with Forest therapy. These benefits are wide ranging, from reducing stress and anxiety, improving cognition, increasing mood and positive emotions, improving cardiovascular health, and boosting human immunity. By practising forest therapy, individuals can cultivate a sense of wonder, peace, reflection and connection, which are often missing in our busy lives. As we continue to struggle globally with the challenges of stress, mental health issues and environmental degradation, forest therapy offers a hopeful way forward for anyone seeking to reclaim their health and sense of well-being in harmony with nature.

You ind out more about Jessica Bishop’s Forest Therapy practice Forest Therapy UK by clicking link below.

https://www.forest-therapy.co.uk/

Referenced studies:

Meneguzzo, F., Albanese, L., Antonelli, M., Baraldi, R., Becheri, F., Centritto, F., Donelli, D., Finelli, F., Firenzuoli, F., Margheritini, G., Maggini, V., Nardini, S., Regina, M., Zabini, F., & Neri, L. (2021). Short-Term effects of forest therapy on mood States: a pilot study. International Journal of Environmental Research and Public Health, 18(18), 9509. https://doi.org/10.3390/ijerph18189509 Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2009). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18–26. https://doi.org/10.1007/s12199-009-0086-9 Yu, C., & Hsieh, H. (2020). Beyond restorative benefits: Evaluating the effect of forest therapy on creativity. Urban Forestry & Urban Greening, 51, 126670. https://doi.org/10.1016/j.ufug.2020.126670