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

Ecopsychology and ecotherapy – what is the difference?

Ecopsychology is a field that promotes shifting from an egocentric worldview to a more ecocentric approach. It highlights how reflecting on our place in the natural world can influence our behavior, making us more responsible stewards of the environment. This approach not only strengthens our sense of care for nature but also helps us feel a sense of belonging to the natural world. This perspective can be supportive, especially in a world where we are forming increasingly loose and shallow connections.

Ecotherapy, on the other hand, is a form of therapy that uses the natural environment and interactions with nature to improve mental and emotional well-being. This method is based on the premise that spending time in nature can effectively reduce stress, as well as improve mood and mental health. Research shows that being in a natural setting lowers cortisol levels, reducing feelings of anxiety and alleviating symptoms of depression. Ecotherapy is often used as a complement to traditional forms of psychotherapy and encompasses a variety of methods.

Both ecopsychology and ecotherapy emphasize the deep bond between humans and nature and its fundamental importance to mental and emotional health.

Forest bathing – the beneficial influence of the forest

Forest therapy, which includes practices such as forest bathing (Japanese: shinrin-yoku), is an ecotherapeutic method that originated in Japan. It involves immersing oneself in a forest environment to experience relaxation and heightened mindfulness. Research conducted by Qing Li, an associate professor at Nippon Medical School in Tokyo, has shown that forest bathing reduces cortisol levels, lowers heart rate and blood pressure, and even improves immune system function. Furthermore, it has a positive impact on mental health – it reduces symptoms of anxiety and depression and soothes frayed nerves, lowering feelings of anger and hostility. One of the key therapeutic factors is phytoncides – volatile organic compounds emitted by trees that support the body's regeneration process.

Horticultural therapy – a garden prescription

Horticultural therapy, also known as plant therapy or garden therapy, is based on active participation in gardening activities. Research shows that contact with plants not only reduces stress but also provides a sense of fulfillment and helps people feel needed. This method can also reduce symptoms of depression and anxiety disorders and improve cognitive function, especially in the elderly. Additionally, when practiced in groups, it fosters social bonds and builds a sense of belonging, making it a versatile therapeutic tool.

Dog therapy – canine companions

Dog therapy, or animal-assisted therapy with dogs, is based on interactions with trained canines that help with emotional regulation, reduce stress symptoms, and promote better social relationships. Research shows that contact with therapy dogs stimulates the release of oxytocin – the hormone of attachment and relaxation – which helps alleviate symptoms of anxiety and depression. This therapy is used in work with diverse groups, including children, the elderly, and patients with mental health disorders. The effects of dog therapy include not only improved mood but also a significant reduction in stress levels.

Ornithotherapy – birdwatching

Ornithotherapy is a therapeutic method involving the observation of birds in their natural habitat. Research results indicate that birdwatching not only facilitates relaxation but also evokes positive emotions, which contributes to reducing symptoms of depression and anxiety. This was confirmed by a 2016 study by Daniel Cox and Kevin Gaston. Furthermore, study participants reported a greater sense of fulfillment and purpose. Therapeutic ornithology can therefore improve well-being by engaging with the nature around us and shifting our focus away from stressors in our personal and professional lives.

Exercise in nature

Physical activity outdoors, such as walking, cycling, gymnastics, or running in green spaces, is not only a way to improve fitness but also to reduce stress. Research indicates that exercising in nature improves mood and boosts self-esteem more than exercising indoors, due to the combination of the benefits of movement with the soothing influence of nature. Just 5 minutes of exercise in green areas can significantly improve mood, reduce feelings of anger and tension, and boost our energy. Moreover, such exercises also have a more beneficial effect on blood pressure than exercises performed indoors.

Hippotherapy – equine-assisted therapy

Hippotherapy involves interactions with horses to improve emotional regulation and social skills, as well as to increase self-awareness. Studies prove that activities such as grooming, leading, and horseback riding can increase self-confidence and reduce anxiety – especially in people with post-traumatic stress disorder (PTSD) or those 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, as interacting with a horse requires the participant to be fully present and engaged.

Observing the night sky

Dark nature therapy is a form of therapy that utilizes nighttime activities in nature, such as stargazing, moonlight walks, or observing nocturnal wildlife. Its goal is to reduce stress and create a space for reflection and calm. Research indicates that exposure to nature at night can improve sleep quality and soothe the mind by reducing exposure to artificial light. This type of nocturnal activity is also a way to counteract "nature deficit disorder," especially for people living in urban environments who rarely experience natural darkness.

Adventure awaits!

This type of therapy is based on intensive outdoor activities, such as hiking, climbing, or camping, which aim to increase mental resilience and build a sense of self-efficacy and problem-solving skills. This therapy is particularly effective when working with teenagers and young adults struggling with behavioral issues, anxiety disorders, or depression. A meta-analysis conducted by Bowen and Neill in 2013 showed that wilderness 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. Furthermore, these types of activities provide a break from modern distractions, enabling self-reflection and emotional growth.

Ecotherapy – why is it worth trying?

Ecotherapy offers numerous benefits, such as:

1. Reduced stress and anxiety – activities such as forest therapy or stargazing can lower cortisol levels and promote relaxation.
2. Improved mood and emotional regulation – spending time in nature often improves mood, helps manage depression, and fosters emotional resilience.
3. Development of social and cognitive skills – therapies such as equine-assisted therapy or gardening activities support social engagement and develop empathy and cognitive flexibility.
4. Better physical and mental fitness – adventure therapy, outdoor exercise, and hippotherapy encourage movement, positively impacting both physical and mental health.
5. A sense of connection with nature – being in a natural environment fosters a sense of belonging and fulfillment.

It is worth remembering, however, that connecting with nature does not have to take the form of specialized, organized therapy. To benefit from the supportive power of nature, it is enough to take a moment for a walk, interact with animals, or even just watch the branches of a nearby tree from your apartment window. Such actions are important because every moment of contact with the natural world can positively influence various aspects of our health.

References:

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