Ecotherapy and How to Get the Most Out of The Summer

By Erin Duvinski MA., NCC

Summer is here! We are thinking about all the possibilities and events that are available this time of year. The question is: how do we make the most of this season? With the weather warming up, the days getting longer, and nature being fully out of hibernation mode, there is more reason than ever to spend more time outdoors.

Recently, researchers have been focusing on the benefits of nature. Nature therapy, also known as ecotherapy, is spending time in nature to increase healing and growth. Anyone can experience the advantages of immersing oneself in natural environments. There are many types of ecotherapy that can give many advantages or add a variety of experiences (Field, 2022; Laguaite, 2021; Summers & Vivian, 2018).

Nature therapy can provide benefits to anyone but can also improve certain conditions. When added to and coordinated with one’s other current treatments, it can give relief from various symptoms. Overall mental health, physical health, and childhood development can be improved by ecotherapy (Field, 2022; Laguaite, 2021; Summers & Vivian, 2018; Weir, 2020).

Ecotherapy has been shown to improve mental health, including PTSD; ADHD; depression; and stress (Field, 2022; Laguaite, 2021; Summers & Vivian, 2018; Weir, 2020). Research has found that veterans with PTSD who spent time in nature, found it to be calming, helped manage symptoms, and were able to move past their traumatic experiences so that they could find a greater purpose. Activities such as hiking, rafting, fishing, and birdwatching were effective strategies to help cope with PTSD symptoms. By spending time outdoors and using a strength-based therapeutic approach, they were able to reduce symptoms and improve overall functioning (Summers & Vivian, 2018).

ADHD, attention, and concentration difficulties in adults and children can also be improved through nature therapy. Research is seeing a relationship between time spent with nature and attention. Therefore, increasing time in green spaces (e.g., parks), listening to nature sounds, or taking a few seconds to look outdoors can improve attention; working memory; adaptability; and other ADHD symptoms (Field, 2022; Summers & Vivian, 2018; Weir, 2020).

Stress and depression are reduced by ecotherapy. Interacting with the natural ecosystem and spending more time in green spaces can increase positive thinking and happiness, as well as reduce stress levels. Horticulturally based activities, like gardening, can improve mood and self-esteem, as well as reduce stress. Adventure-based activities, like rock climbing, can improve self-esteem, mood, and relationships. Nature can also foster a sense of meaning and purpose in life (Field, 2022; Laguaite, 2021; Summers & Vivian, 2018; Weir, 2020).

Nature therapy can improve overall mental health. When combining different ecotherapy approaches or other treatments, it can improve many aspects of mental health. Other mental health conditions/symptoms and related concerns that can be positively affected by nature therapy are addiction, sleep problems, schizophrenia, and adjustment to different situations (Laguaite, 2021; Summers & Vivian, 2018; Weir, 2020). The outdoors can have numerous positive effects on physical health, including brain injuries, dementia, surgery recovery, pain, blood pressure, heart rate, obesity, and Vitamin D levels (Laguaite, 2021; Summers & Vivian, 2018).

Now that we know the advantages of nature therapy, what outdoor activities should we choose?

Since there are so many activities, nature therapy can be broken down into different types. Each type offers different activities and possible benefits. Other considerations for these activities include your interests, comfort-level, resources, and physical/mental limitations. Although many activities can be modified, it is still important to consult with your physician or therapist before starting these activities if you have any concerns about how they might affect you.

There are many types of ecotherapy. Most can be done individually or in groups and often have similar benefits. Adventure therapy uses intrepid activities, such as rafting, to explore natural settings. This can be done individually or in group settings and can be done through programs. This can be beneficial for managing mood, low self-esteem, behavior problems, and relationship problems. Adventure therapy has several subtypes, including wilderness therapy (Field, 2022; Laguaite, 2021; Summers & Vivian, 2018). Animal-assisted therapy involves interacting with animals, such as playing with or taking care of animals (Field, 2022; Laguaite, 2021; Summers & Vivian, 2018). Horticultural therapy, also known as social and therapeutic horticulture (STH), involves gardening and farming and can be done individually or with communities. Horticultural therapy is linked to improving mood, empathy/compassion, and relationships, as well as reducing stress (Field, 2022; Laguaite, 2021; Summers & Vivian, 2018). Green exercise is an exercise done through green spaces, such as hiking or walk and talk therapy. This can be done individually or in groups. This therapy combines the rewards of exercise and green spaces (Field, 2022; Laguaite, 2021; Summers & Vivian, 2018). Art therapy can be used as a type of nature therapy. Creating arts and crafts outdoors or using nature to create art can be an effective and fun way to appreciate the outside world (Laguaite, 2021; Summers & Vivian, 2018).

In addition to the diverse types of nature therapy, there are different spaces, or kinds of environments. The most used kinds are green spaces and blue spaces. Green spaces are environments that have mostly trees, plants, and other sources of green, such as parks and forests. This space has the most research on it. It can be beneficial at reducing anxiety/stress, frustration, and depression, as well as increasing empathy and cooperation (Field, 2022; Laguaite, 2021; Summers & Vivian, 2018; Weir, 2020). Blue spaces are environments that have bodies of water. There is an increasing amount of research on the advantages of blue spaces. Evidence shows that they can be restorative and improve overall wellbeing (Field, 2022; Weir, 2020).

The last consideration for nature therapy includes safety. When we think of summer, we tend to think of sun, warm weather, and water. Remember to use sun protection, especially when planning to spend an extended amount of time outdoors. Sun protection includes sunscreen, hats, sunglasses, and other protective clothing. Hotter temperatures can pose a safety concern. It is important to stay hydrated and cool. Water safety includes listening to lifeguards, using life vests, and getting/staying out of the water during a storm. A newer safety concern to be aware of this summer is the air quality. It is important to keep an eye out for air quality warnings and following their precautions.

In case of inclement weather or other restrictions, there is good news. There are ways to bring the outside indoors. House plants are a good way to get your nature-fix and can be nice decorations. Decorating with landscapes and nature scenes can also be beneficial for reducing stress levels (Field, 2022). Listening to nature sounds can increase relaxation, attention, and other cognitive tasks (Field, 2022; Weir, 2020).

Finding activities to do in nature can be a terrific way to spend the summer. It can improve mental and physical health, provide a variety of activities, and foster relationships. There are several considerations to remember when deciding which activities to choose from, such as weather safety. However, whether you are hiking in a green space, kayaking in a blue space, or taking care of your plants at home, the important thing to remember is to have fun. Have a great summer!

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References

Field, B. (2022, July 29). How Nature Therapy Helps Your Mental Health. Very Well Mind. https://www.verywellmind.com/how-nature-therapy-helps-your-mental-health-5210448

Laguaite, M. (2021, April 13). Do You Need a Nature Prescription?. Web MD. https://www.webmd.com/balance/features/nature-therapy-ecotherapy

Summers, J. K., & Vivian, D. N. (2018). Ecotherapy - A Forgotten Ecosystem Service: A Review. Frontiers in psychology, 9, 1389. https://doi.org/10.3389/fpsyg.2018.01389

American Psychological Association. (2020, April 1). Nurtured by nature. Monitor on Psychology, 51(3). https://www.apa.org/monitor/2020/04/nurtured-nature