Ecopsychology and Ecotherapy – How Can Contact With Nature Support Our Health?

Ecopsychology and ecotherapy — how are they different?

Ecopsychology is a field that promotes a move away from an egocentric way of perceiving the world in favor of a more ecocentric approach. He points out that how reflection on our place in the natural world can affect our behavior, making us more responsible stewards of the environment. This approach not only reinforces the sense of concern for nature, but also helps us to feel a sense of belonging to the natural world. Such a perspective can prove supportive, especially in a world where we are creating more and more loose and shallow bonds.

Ecotherapy, on the other hand, is a form of therapy that uses natural environment and interactions with nature to improve mental and emotional well-being. This method assumes that communication with nature can effectively reduce stress, as well as improve mood and mental health. Studies show that the presence in the natural environment lowers cortisol levels, reducing feelings of anxiety and relieving symptoms of depression. Ecotherapy is often used as a complement to traditional forms of psychotherapy and includes a variety of methods.

Both ecopsychology and ecotherapy emphasize the deep connection of man with nature and its fundamental importance for the state of mental and emotional health.

Forest bathing — beneficial effects of the forest

Forest therapy, which includes, among others, the so-called forest baths (jap. shinrin-yoku) is an ecotherapeutic method that originated in Japan. It involves immersing yourself in a forest environment to experience relaxation and heightened mindfulness. Research by Qing Li, an associate professor at Nippon Medical School in Tokyo, found that Forest bath reduces cortisol levels, lowers heart rate and blood pressure, and even improves the functioning of the immune system. What's more, it also has a positive effect on mental health — it reduces symptoms of anxiety and depression and soothes torn nerves, reducing feelings of anger and anger. One of the key therapeutic factors is phytoncides — volatile organic compounds emitted by trees that support the body's regeneration process.

Hortiterapia — Prescription Garden

Hortitherapy, aka plant therapy or horticultural therapy, is based on active participation in gardening activities. Research indicates that contact with plants not only reduces stress, but also provides a sense of accomplishment and helps you feel needed. This method can also reduce symptoms of depression and anxiety disorders and improve cognitive function, especially in the elderly. Additionally — if done in groups — it supports the formation of social bonds and builds a sense of belonging, making it a versatile therapeutic tool.

Dog therapy — canine friends

Dog therapy, or therapy involving dogs, is based on interactions with trained quadrupeds that support emotional regulation, reduce symptoms of stress and favor the establishment of better social relationships. Research shows that contact with therapy dogs stimulates oxytocin secretion — hormone attachment and relaxation — which helps relieve symptoms of anxiety and depression. This therapy is used in working with a variety of groups, including children, the elderly and patients with mental disorders. The effects of dog therapy include not only an improvement in mood, but also a significant reduction in stress levels.

Ornithotherapy — bird watching

Ornithotherapy is a therapeutic method of observing birds in their natural environment. The results of the study indicate that bird watching not only facilitates relaxation, but also awakens positive emotions, which contributes to the reduction of symptoms of depression and anxiety. This was confirmed by a 2016 study by Daniel Cox and Kevin Gaston. What's more, study participants reported a greater sense of accomplishment and being needed. Therapeutic ornithology can therefore improve well-being by engaging with the nature around us and diverting our attention from stressors in our personal and professional lives.

Exercise in nature

Outdoor physical activity, such as walking, cycling, gymnastics or running surrounded by greenery, is not only a way to improve your condition, but also to reduce stress. Research indicates that exercise done in nature improves mood and boosts self-esteem more than indoor exercise, due to the combination of the benefits of movement with the soothing influence of nature. Just 5 minutes of exercise in green spaces can significantly improve mood, reduce feelings of anger and tension, and give us energy. Moreover, such exercises also have a more beneficial effect on blood pressure than exercises performed indoors.

Hippotherapy — therapy with horses

Hippotherapy involves interactions with horses to improve emotional regulation and social skills and raise levels of self-awareness. Studies show that activities such as grooming, tossing and horseback riding can boost confidence and reduce anxiety — especially in people with post-traumatic stress disorder (PTSD) or people on the autism spectrum. Horses, thanks to their sensitivity to human emotions, support the development of empathy and non-verbal communication. Hippotherapy also teaches mindfulness and focus — interaction with the horse requires the participant to be fully present and involved.

Observation of the night sky

Dark nature therapy is a form of therapy that uses nocturnal activities in nature, such as stargazing, moonlight walks, or observing nature's nocturnal life. Her goal is to reduce stress and create a space for reflection and quiet. Research indicates that exposure to nature at night can improve sleep quality and calm the mind by reducing exposure to artificial light. Nocturnal activity of this type is also a way to counteract “nature deficit syndrome” — especially for those in urban environments who rarely experience natural darkness.

Hello, adventure!

This type of therapy is based on intense outdoor activities, such as hiking, climbing or camping, which aim to increase mental resilience and build a sense of effectiveness and problem-solving skills. This therapy is particularly effective in working with adolescents and young adults struggling with behavioral problems, anxiety disorders or depression. A meta-analysis by Bowen and Neill in 2013 found that nature therapy can lead to improvements in self-esteem, emotional regulation, and interpersonal skills. Confronting an unfamiliar environment and facing unexpected challenges allow participants to develop self-confidence. In addition, activities of this kind provide a break from modern entertainment, allowing self-reflection and emotional development.

Ecotherapy — why should it be used?

Ecotherapy offers numerous benefits such as:

1. Reducing stress and anxiety Activities such as forest therapy or stargazing can lower cortisol levels and promote relaxation.
2. Improving mood and emotional regulation Spending time in nature often improves mood, helps to cope with depression and helps build emotional resilience.
3. Development of social and cognitive skills — therapies such as working with horses or gardening activities foster social engagement, develop empathy and cognitive flexibility.
4. Better physical and mental condition Adventure therapies, nature exercises and hippotherapy encourage movement, which has a beneficial effect on physical and mental health.
5. A sense of connection with nature Being in the natural environment helps to build a sense of belonging and fulfillment.

However, it is worth remembering that communication with nature does not have to take place in the form of specialized, organized therapy. To benefit from the supportive action of nature, it is enough to take a moment to take a walk, interact with animals, or even observe the branches of the nearest tree through the window in the block. Such actions are important because every moment of contact with nature can positively affect our health in various aspects.

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