Nature therapy

Dr. Hannah Roberts · August 6, 2024 ·

Summer Self-Care Series:

The Benefits of Spending Time in Nature

by Taylor Ureta, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

“In every walk with nature one receives far more than he seeks.”

~John Muir

When deciding which college to attend, it wasn’t the Cal Poly campus or the “Learn by Doing” mantra that sold me, but rather the beautiful city of San Luis Obispo, CA. SLO is full of amazing restaurants, kindhearted people, and of course, it’s beautiful scenery. From the mountains to the ocean, San Luis Obispo offers the perfect setting for outdoor adventures, encouraging us to spend more time in nature.

Why Is Spending Time in Nature Important?

Spending time in nature can promote a restorative environment, allowing our brains to rest and recover from our complex, technologically-driven world (Meredith, 2020). When in nature, the sights, sounds, and smells engage our senses in a soothing way, creating an environment that encourages relaxation and mindfulness. Our minds can wander freely in this setting, providing a much-needed break from the constant stream of information and tasks that fill our daily lives. Additionally, natural environments have been shown to increase the feeling of freedom, promote self-regulation, and positively impact the immune system (Joschko, 2023).

Being in nature can also offer opportunities for physical activities and social interactions, two important factors that can promote our well-being. Exercising in nature can be more enjoyable and motivating than your average gym experience, and encourages individuals to stay active in a fun, fulfilling way. By going on hikes or biking around your neighborhood, you can promote physical fitness and reconnect with nature. Additionally, engaging in activities in nature can provide the perfect setting for social interactions, whether it’s through outdoor sporting activities or having a picnic at your local park. Back home, my best friend and I love going paddleboarding on the American River. For us, this is the perfect way to spend time together in a natural environment.

How Is Spending Time in Nature Beneficial for My Mental Health?

Just as choosing mood-boosting foods and prioritizing sleep can enhance well-being, spending time in nature may also benefit your mental and physical health. For instance, our lives often demand prolonged periods of directed attention, which can cause mental fatigue and increased irritability. Fortunately, the Attention-Restoration Theory (ART) found that “mental fatigue and concentration can be improved by time spent in, or looking at nature” (Kaplan, 1989, 1995; Ohly, 2016). This restorative effect is particularly beneficial for individuals experiencing high levels of stress and anxiety, as natural surroundings have been shown to reduce stress and lower cortisol levels.

For individuals with mental health concerns, nature-based therapies can be a beneficial tool to aid in the treatment process. Nature-based therapies are often conducted outdoors, where the outdoor setup is influential for the therapeutic outcome (Joschko, 2023). From nature walks and gardening to connecting with horses, nature-based therapies have been shown to improve an individual’s sense of purpose and motivation and increase their overall well-being.

Here Are Some Fun Ways to Spend Time in Nature During the Summer:

Go on a hike! Hiking around San Luis Obispo is one of my favorite summertime activities to get my body moving and spend time in nature. Hiking, walking, or even biking, can allow you to discover new trails and reconnect with our beautiful scenery here in SLO!
Take a swim! Whether in the ocean, river, or pool, engaging in water activities can be a relaxing way to spend your day. Over the past two years, spending time at the beach has helped me unwind and decompress from the stress in my life. The sound of the waves and breeze blowing in allows for a calming effect on our bodies and can help to reduce stress.
Start a garden! Gardening has been shown to reconnect individuals with nature and give them a sense of purpose (Joschko, 2023). Starting a garden or simply growing one plant in your backyard may enhance your connection with nature, while also emphasizing change and growth–two essential elements of personal development.
Pitch a tent! Camping can be a great way to disconnect from daily routines and technology, offering you a chance to mentally reset. From gathering firewood to making smores, camping is an immersive experience that may help reduce stress and improve your mood.
Throw a frisbee! Playing frisbee in a park, on the beach, or in any open space can be a fun way to get some exercise and enjoy the outdoors. Grab a friend and practice your throwing skills! You can always switch out a frisbee for a football, a soccer ball, or even a ball launcher for your dog.

As little as 10-20 minutes spent engaging in nature every day may be beneficial for your mental and physical health. Try to find a fun and relaxing way to engage with nature and start incorporating it into your daily self-care routine!

Have more questions about self-care or feel ready to start therapy in California today? Schedule a session with one of our therapists! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post.

References

Joschko, L., Pálsdóttir, A. M., Grahn, P., & Hinse, M. (2023). Nature-Based Therapy in Individuals with Mental Health Disorders, with a Focus on Mental Well-Being and Connectedness to Nature–A Pilot Study. International journal of environmental research and public health, 20(3), 2167. https://doi.org/10.3390/ijerph20032167

Meredith, G. R., Rakow, D. A., Eldermire, E. R. B., Madsen, C. G., Shelley, S. P., & Sachs, N. A. (2020). Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review. Frontiers in Psychology, 10, 2942. https://doi.org/10.3389/fpsyg.2019.02942

Ohly, H., White, M. P., Wheeler, B. W., Bethel, A., Ukoumunne, O. C., Nikolaou, V., & Garside,R. (2016). Attention Restoration Theory: A systematic review of the attention restoration potential of exposure to natural environments. Journal of Toxicology and Environmental Health, Part B, 19(7), 305–343. https://doi.org/10.1080/10937404.2016.1196155

Dr. Hannah Roberts · April 18, 2024 ·

Nature Therapy

“Those who contemplate the beauty of the earth

find reserves of strength

that will endure as long as life lasts.”

— Rachel Carson

by Gavin Hannegan, Cal Poly, San Luis Obispo undergraduate intern, supervised by Dr. Hannah Roberts

In honor of Earth Day, we want to highlight one of the unique services we offer here at Thrive SLO: nature therapy. Is your home too distracting to hold a virtual therapy session? Do you feel most calm when you’re connecting with the trees and plants? Or maybe you haven’t gotten your steps in for the day. Nature therapy may be the perfect fit for you! Read on to learn more about the benefits of nature therapy and where to meet your therapist for your first outdoor session.

What is Nature Therapy?

If you’ve ever heard of the term “talk therapy,” nature therapy is essentially “walk and talk” therapy. Sometimes called eco-therapy or outdoor therapy, nature therapy allows you and your therapist to meet outside the walls of a typical office setting. You and your therapist will agree on a quiet, open space to meet, such as a park or a forest. Then, the two of you will spend the session working through any concerns you wish to discuss. Feel free to get up and stroll through the environment, or find a comfortable spot to take a breather. There are a number of ways to personalize your nature therapy experience to best suit your needs. Nature therapy can be used alongside a variety of evidence-based practices such as CBT and Gestalt therapy (Cooley et al., 2020). If you’re interested in being more involved with the environment, you may also want to look into horticultural therapy or wilderness therapy. Through nature therapy, you can work towards self-awareness while getting some fresh air and movement.

Why Nature Therapy?

Being in nature can help soothe the body and mind. One study found that undergraduate college students reported lower levels of stress and higher measures of well-being when they engaged in outdoor physical activity, including walking and hiking. By actively interacting with nature, college students can relieve themselves of the stress that they may experience as a result of their day-to-day responsibilities and commitments (Holt et al., 2019). Similarly, spending even just 30 minutes on “green” activities such as gardening or creating art from natural materials can help reduce symptoms of depression or anxiety and protect against future mental health concerns (Coventry et al., 2021). Nature provides a readily accessible form of self-care.

Nature therapy takes the calming effects of nature and combines it with the empowering qualities of therapy. Compared to a control group, those who participated in a walk and talk therapy intervention reported nearly twice as many positive outcomes, ranging from higher job satisfaction to lower rates of burnout (van den Berg & Beute, 2021). The natural environment can help separate yourself from the confines of your work environment. A distinct advantage of nature therapy is its ability to establish a more equitable relationship between therapists and clients. Rather than taking place in the therapist’s office, which may feel intimidating to new clients, both the therapist and the client work together to find an outdoor space for themselves (Cooley et al., 2020). Choosing a location not only fosters healthy communication between you and your therapist, but it’s also an opportunity to bond before you even meet in-person. The therapeutic relationship works best when both parties feel comfortable; spending time outdoors can help you better establish that comfort with your therapist.

Where Can I Meet My Therapist for a Nature Therapy Session?

San Luis Obispo is home to some beautiful outdoor areas that are ideal for a nature therapy session. Montaña de Oro has several great hiking trails to choose from, or you can sit right at the coastline and enjoy the sounds of the ocean. Morro Rock and Avila are some other notable locations to meet up for a beach walk. The Monarch Butterfly Grove in Pismo can feel lively when all of the monarch butterflies migrate to the tall trees during the winter season. The Bob Jones Trail and Meadow Park are great choices if you’re looking for a light walk on a paved trail, or if you want to ease your way into nature therapy. If your therapy sessions are virtual, remember that you can always sit outside for your therapy session or take your therapist along for a walk. Still not sure which place to visit? Reach out to one of our therapists for their recommendations. We can’t wait for you to enhance your therapy experience through the healing properties of nature.

Have more questions or feel like you need supportive therapy? Schedule a session with one of our therapists today! You can schedule online here!

We hope you enjoyed this blog post! Have more topics you’d like us to blog about? Contact us and we’ll be sure to include your topic in a future post!

References

Cooley, S. J., Jones, C. R., Kurtz, A., & Robertson, N. (2020). ‘Into the Wild’: A meta-synthesis of talking therapy in natural outdoor spaces. Clinical Psychology Review, 77, 1-14. https://doi.org/10.1016/j.cpr.2020.101841

Coventry, P. A., Brown, J. V. E., Pervin, J., Brabyn, S., Pateman, R., Breedvelt, J., Gilbody, S., Stancliffe, R., McEachan, R., & White, P. C. L. (2021). Nature-based outdoor activities for mental and physical health: Systematic review and meta-analysis. SSM – Population Health, 16, 1-14. https://doi.org/10.1016/j.ssmph.2021.100934

Holt, E. W., Lombard, Q. K., Best, N., Smiley-Smith, S., & Quinn, J. E. (2019). Active and passive use of green space, health, and well-being amongst university students. International Journal of Environmental Research and Public Health, 16(3). https://doi.org/10.3390/ijerph16030424

van den Berg, A. E. & Beute, F. (2021). Walk it off! The effectiveness of walk and talk coaching in nature for individuals with burnout- and stress-related complaints. Journal of Environmental Psychology, 76, 1-11. https://doi.org/10.1016/j.jenvp.2021.101641

Dr. Hannah Roberts · January 3, 2017 ·

Nature Therapy with Thrive SLO: Walking on Montaña de Oro’s Beach Path

What is Nature Therapy?

I go to nature to be soothed and healed, and to have my senses put in order. ~John Burroughs

Nature therapy is an innovative form of psychotherapy that we find uniquely useful. It can be most beneficial in coping with stress, anxiety, and relationship challenges. While many of us instinctively feel better in nature, there are a number of scientific studies to support this experience.

Feel Grounded and Connected with the Earth

Nature therapy involves taking a typical, one-hour therapy session outdoors. This is based on the principles of ecopsychology, which look at how we feel interconnected with the earth. When we are in nature, we feel smaller and part of the larger earth. Studies have found that people feel more comfortable, soothed, and refreshed in natural environments. This helps us feel grounded and see our difficulties in new ways.

Moving in Nature is Good for You

Sometimes called “walk and talk” therapy, nature therapy takes place during a gentle walk or hike. As we engage our bodies, we wake up alternate parts of our brains. This allows us to form new connections, as well as creatively find new solutions. Walking in nature has been found to improve memory, and mood, as well as to significantly reduce the body’s stress response.

Water Heals

At Thrive SLO, we have the added benefit of living near the ocean. We offer nature therapy while walking along the ocean, providing additional boosts of calm and creativity. The colors of nature, particularly the color blue have been found to stimulate the areas of the brain that involve attention and memory, encouraging greater creativity and attention to relationships between items.

7 Simple Steps to Create Your Own Therapeutic Nature Experience:

While Nature Therapy requires a licensed mental health clinician, you can easily create your own therapeutic nature experience!

Get outside to get moving.
Check in: before you begin walking, ask yourself how you are feeling on a scale of 1 to 5 (with 5 being absolutely amazing).
Set an intention: take a brief moment to pause and acknowledge the problem or identify a goal for your walk.
Walk with purpose: explore the various angles of the situation and acknowledge what you’ve done that has worked, as well as what hasn’t worked.
Turning point: when you reach the pinnacle/ half-way/ turn around point, ask yourself if there is a different way you can look at the situation.
Acknowledge your hard work: when you complete your nature walk, give yourself credit for having taken the time for yourself and for having done the hard work that comes with hiking and self-reflection
Check back in & set an intention: Go back to the scale of 1 to 5 and ask yourself if anything has changed. Set an intention moving forward, as you integrate the new insight and information you may have gained on your journey.