The healing power of nature: How eco-therapy supports mental health and wellbeing

When life is too fast, there is less time to feel.

In recent years, more people have been searching for natural ways to improve their mental health and wellbeing. As stress, anxiety, and burnout continue to rise, combining evidence-based psychology with the healing benefits of nature is becoming increasingly popular. One powerful approach is eco-therapy, particularly through integrating Forest bathing with Cognitive behaviour therapy (CBT).

This nature-based approach offers a grounded, accessible way to support emotional resilience, stress reduction, and long-term wellbeing.

My new therapy room!

What Is Forest Bathing?

Forest bathing, known as Shinrin-yoku, originated in Japan during the 1980s as a public health initiative. Unlike hiking or outdoor fitness, forest bathing involves intentional slow, mindful immersion in a woodland or natural setting. There are encouraged moments of ‘soft fascination’ with your surroundings, of soothing sights and sounds, allowing us to take a break from the direct focus on our busy lives (Dr Qing Li, 2018).

Forest bathing has been found to support:

• Stress reduction by lowering your blood pressure and heart rate

• Lower cortisol levels from the fight and flight response.

• Reduced anxiety symptoms

• Improved mood and focus (Dr Christopher Lowry, Rachel and Stephen Kaplan ‘Art’ theory)

• Nervous system regulation – our brains benefit from the gentle stimulation of light, shapes, sounds and scents of nature (David H. Ingvar)

• Believed to aid reduction in inflammation (Lucy Jones, 2020)

• There are also reported benefits of scents from the pines, mosses and soil that provide added health benefits (Lucy Jones, 2020).

  
  

As mentioned in the ‘Broadleaf’ publication from the Woodland Trust this month

“Trees can make you happier and healthier – they might even extend your life…….They make a profound impact on people’s physical and mental health” (page14, issue 118)

That is a bold statement, but where did they get this information from?

Research shows that spending intentional time in nature can positively impact both psychological and physiological health, making it a valuable tool within nature therapy and eco-therapy practices.

The ‘ART’ theory (Attention Restoration Theory, 1980) developed by Rachel and Stephen Kaplan, suggests that people paying too much attention to one thing can result in increased stress, lack of focus and mental fatigue. They proposed spending time in nature allows for ‘effortless attention’ or ‘soft fascination’. Observing the environment, and engaging all your senses, comes automatically with attention that requires no effort. When this happens, the part of your brain that does planning, decision making and other cognitive processes, gets a momentary break, resulting in reduced stress levels.

A study in 1984 by Roger Ulrich also discovered the healing benefits for patients that had access to a view of trees from their hospital bed. These patients had shorter recovery time and reported feelings of calmness.

Back in the mid 1700’s a philosopher called Edmund Burke transformed the concept of Awe. A dictionary definition of awe is “a feeling of reverential respect mixed with fear or wonder.” Fast forward to the 1900’s and this was further explored to discover the experience of ‘awe’ increased happiness and lowered stress levels. In further studies it was also found to alter the way people interacted and treated others with kindness after experiencing ‘awe’. It is thought that we can experience this concept up to two times a week, and some more than others. Awe is thought to innately help us connect us socially, and to act in ways that strengthens the group, ultimately for safety and survival (Lucy Jones (2020)).

In essence, forest bathing gently regulates the nervous system, helping us shift from “fight or flight” into “rest and restore.”

What Is Cognitive Behaviour Therapy (CBT)?

I'll keep this brief where I have many other blogs that talk about Cognitive Behaviour Therapy. Essentially it is a structured, evidence-based therapy that helps individuals understand the relationship between thoughts, feelings, and behaviours.

It focuses on identifying unhelpful thought patterns and developing practical coping strategies. It is one of the most researched and effective forms of psychological therapy.

What Is Eco-Therapy?

Eco-therapy is a therapeutic approach that recognises the connection between human wellbeing and the natural environment. Rather than viewing therapy as something confined to a clinical room, eco-therapy incorporates outdoor spaces into the healing process. Nature becomes a co-therapist, offering grounding, metaphor, and sensory regulation.

Why Combine Forest Bathing and CBT?

1. Nature Enhances Stress Reduction

Forest bathing activates the parasympathetic nervous system (the “rest and digest” state). When stress levels decrease, the brain becomes more flexible and open to change — which supports the goals of CBT.

2. CBT Provides Structure Within Nature Therapy

While nature alone is beneficial, combining it with CBT adds evidence-based structure. It is an opportunity to learn practical tools for managing anxiety, challenge negative thinking, and build healthier behavioural patterns, all within a calming outdoor setting.

3. Sensory Grounding Supports Anxiety Support

Forest environments naturally encourage grounding through sight, sound, and touch. This sensory engagement can reduce rumination, a common feature of anxiety and depression.

4. Movement Improves Mental Processing

Gentle walking during therapy sessions can support emotional processing and reduce the intensity often felt in traditional seated sessions.

Forest bathing and Cognitive Behaviour Therapy do not replace one another, they enhance each other.

I benefit greatly from being in nature hence my work now incorporating it, to share with others. However, I find it fascinating that I write this today and feel I have to refer to studies that begin to prove the benefits of being in nature, as if we need scientific proof before we venture into the natural world. There is such a disconnect for many that spend little quality time in the outdoors, living the fast pace of life. Why do we need scientific evidence to the benefits to rest and restore, why can’t we grant ourselves that time, acknowledging and experiencing the advantages of rest?

In an increasingly disconnected world, eco-therapy offers a way to reconnect with nature, with thought patterns, and with a greater sense of balance.

My training for Forest bathing begins in March so follow for the opportunity to try this with me in the near future.

In the mean time, take a moment to step outside today and pause. Bathe in the sensory experience, and the restorative power of the natural world.

Reading references:

Dr Qing Li, (2018) Into the forest : How trees can help you find Health and Happiness.

Dr Christopher Lowry – in Lucy Jones (2020)

Lucy Jones (2020) Losing Eden. Why our minds need the wild.

David H. Ingvar – in Lucy Jones (2020)

Rachel and Stephen Kaplan mentioned in (1995) The restorative benefits of nature: towards an integrative framework. Journal of environmental psychology - in Lucy Jones (2020)