Nature Therapy UK: Strategies, Techniques, and Benefits
In a fast-paced and technology-driven world, many people in the UK are turning to nature therapy to restore their mental and physical wellbeing. Nature therapy involves intentional engagement with the natural environment to reduce stress and anxiety while improving overall health. In the United Kingdom, individuals can engage with nature in many places, including the rolling hills of the countryside and urban green spaces.
As modern life becomes more disconnected from the outdoors, research continues to highlight the potential benefits of spending time in nature. Some techniques that a person can use to implement nature therapy on their own or develop a nature connection can include forest bathing, meditative walks, and horticulture therapy. Here, we’ll examine some nature-based therapy strategies and techniques and cover the many potential benefits of nature for physical and mental health.
What is nature therapy?
Nature therapy, also known as ecotherapy or green therapy, is a therapeutic approach that utilizes the healing power of the natural environment to improve mental, emotional, and physical wellbeing. The idea behind nature-based therapy is that human health is thought to be deeply connected to nature, so this practice encourages individuals to spend time outdoors in structured or unstructured ways to reduce stress and anxiety. Building and practicing mindfulness skills in nature may also enhance overall mood and promote relaxation.
There may be many ways to connect with nature within one’s own community, and nature therapy can involve a wide array of techniques and strategies. That said, some key principles that often make it an effective approach to mental and physical health include:
- Direct connection with nature. Nature therapy encourages individuals to interact with their natural environment through sensory experiences, movement, and mindfulness.
- Mindfulness and presence. Many nature therapy techniques emphasize slowing down and being fully present in the moment to reduce stress and enhance awareness.
- Availability for all. Nature therapy can be adapted for individuals of different ages and abilities, with activities ranging from laying on a blanket in the grass to gentle walks among the trees to more immersive experiences like hiking or camping.
Nature therapy techniques
For individuals seeking to practice nature therapy on their own, there are many different techniques that may be beneficial. When seeking out specific nature therapy practices, it may be helpful to connect with a professional who has training specifically in using nature therapy, though anyone can enjoy and receive potential mental health benefits from experiencing nature on their own as well. Some examples of nature therapy techniques include:
- Forest bathing: a mindful practice that involves slowly walking through a forest, engaging the senses, and experiencing nature without distractions
- Horticultural therapy: using gardening and plant care as a therapeutic tool to promote relaxation and personal growth
- Animal-assisted nature therapy: building relationships with animals such as horses or dogs to receive comfort and emotional support
- Adventure therapy: outdoor activities like hiking, camping, and nature-based challenges that are designed to build resilience and may boost mental clarity
- Water-based therapy: activities such as swimming, riverside meditation, or spending time by a lake or the sea to enhance relaxation and wellbeing.
Nature therapy may be formal or informal, and more and more individuals and mental health professionals in the UK are integrating it into wellness routines and therapeutic practices. Many nature-based therapy techniques can be incorporated into daily life through lifestyle changes such as taking a walk or choosing to spend other meaningful time outdoors.
Strategies for implementing nature therapy in the UK
There are strategies that may help you increase your time spent in nature. In the UK, even in urban areas, it may be possible to incorporate nature therapy into your life as a wellness strategy. Here are three strategies for implementing nature therapy techniques in the UK.
Finding green spaces
The idea of nature therapy may bring to mind days spent camping or at a retreat; however, while often beneficial, these are not the only way to receive the benefits of nature. Finding green spaces, including local parks or personal gardens, is a simple way to incorporate nature that many can engage in. Spending time in these green spaces may boost mood and improve mental health, even for individuals living in urban areas.
Integrating nature into daily life
Integrating nature into daily life can be a simple way to potentially reduce stress and anxiety and improve mood and emotional health. Simple ways to integrate nature into daily life can include walking to work or walking the dog through a park or natural area. It could also include setting aside 15 minutes to reflect in a park or garden. Starting a hobby such as bird-watching or hiking or volunteering at neighborhood parks, or beach clean-ups can be other ways to get out into nature more frequently.
Making seasonal adaptations
In some parts of the UK, getting out in nature can be more challenging in the winter as the weather becomes cold or rainy. As the weather turns, it may be advisable to change daily habits or hobbies to match the season rather than giving up on nature exposure during this part of the year. Examples of such changes could include taking shorter walks, looking for indoor garden spaces to spend time in, or adding extra clothing to accommodate cold temperatures.
Where to find nature in the UK
In some areas of the UK, nature may be readily available, such as near national parks and in the rural countryside. The UK has 15 designated national parks, which offer vast open spaces and scenic walking trails. These parks can be an ideal setting for forest bathing, mindfulness walks, and outdoor recreation. Other designated natural places include coastal areas and beaches as well as forests and woodlands.
For those living in cities, nature therapy can still be available through local parks and botanical gardens. Examples of some of these areas in the UK include:
- Hyde Park (London): one of London’s largest green spaces, which can be ideal for walking, meditation, and relaxation
- Royal Botanic Gardens, Kew (London): a UNESCO World Heritage site with diverse plant life and tranquil gardens
- Princes Street Gardens (Edinburgh): a green space in the heart of Scotland’s capital, which may offer a peaceful retreat
- Bute Park (Cardiff): a large urban park along the River Taff, which can be a good place for mindful walking and outdoor exercise
Potential benefits of nature on stress and blood pressure
One of the key potential benefits of spending time in nature is the possibility for stress reduction, which may, in turn, benefit physical and mental health in several ways. A few of these possible benefits are listed below.
Benefits of nature therapy UK on mental health and wellbeing
Nature therapy has been suggested by studies as a way to potentially improve mental health and wellbeing. Spending time in nature may help lower levels of cortisol, the hormone associated with stress.
Additionally, natural environments may boost levels of hormones such as serotonin and dopamine, which are neurotransmitters related to feelings of happiness and contentment. Reduced stress and improved mood may also help reduce symptoms of depression, though also seeking professional support for any mental illness is recommended.
Reduced blood pressure and other physical benefits
Positive impacts on mental health, such as the reduction of stress and anxiety, may result in physical benefits for people who spend time in nature as well. One key benefit of reducing stress is the possibility of lower blood pressure. Other potential physical benefits may include improved sleep quality and a stronger immune system.
Social prescribing, forest bathing, and nature therapy UK to promote wellbeing
Social prescribing is when a doctor or mental health professional advises a patient to take part in a certain type of social activity outside of the treatment setting to help improve their symptoms. Spending time in nature is an example of an activity that a provider may “prescribe” due to its potential health benefits.
Social prescribing strategies
In the UK, social prescribing often involves nature-based activities, helping people manage mental and physical health conditions through engagement with the natural world. A common example is community-based nature therapy programs to provide ways for individuals to engage with nature while fostering social connections.
Forest bathing for wellbeing
Forest bathing, also called shinrin-yoku, is a Japanese practice that involves immersion in a forest environment to promote physical and mental wellbeing. Unlike traditional hiking or exercise, forest bathing is about slow, mindful engagement with nature, which may allow individuals to absorb the sights, sounds, and scents of the natural world. This practice has gained popularity in the UK as a form of nature therapy, offering numerous potential benefits for overall health and wellbeing.
Nature-based therapy techniques
In addition to forest bathing, trained therapists may implement nature-based therapy techniques in a professional context to improve client mental health and wellbeing. Horticultural therapy and animal therapy are examples of approaches that a trained provider may guide a client through.
Connecting with a mental health professional online
While spending time in nature may help improve your mental health, certain challenges are unlikely to resolve without professional support. If you're experiencing significant emotional challenges or symptoms of a mental health condition, it's generally recommended that you connect with a qualified mental health care professional.
A therapist can consider a patient's health holistically and make recommendations based on their unique needs, such as combining nature therapy with traditional techniques such as cognitive behavioral therapy (CBT).
That said, it can be challenging for some individuals to attend regular therapy sessions at a brick-and-mortar office. Online therapy can provide added flexibility in scheduling appointments, attending them, and finding a therapist who fits your needs. With online therapy, you can get matched with a provider from a large pool of qualified professionals and connect with your therapist from anywhere you have an internet connection at times that work for you. Research suggests that online CBT can be an effective method for managing stress and depression.
Takeaway
Nature therapy can be an effective way for people in the UK to improve mental health and reduce stress and anxiety. Examples of techniques for implementing nature therapy can include forest bathing, animal-based therapy, and horticulture therapy. Those who are experiencing symptoms of a mental health condition are encouraged to seek professional support as well.
Frequently asked questions
How can you become a nature therapist in the UK?
Along with completing the education and earning the other credentials necessary to become a therapist, you’ll also need to take a postgraduate training program focused on nature therapy. In the UK, these postgraduate programs take around eight weeks to complete.
What is the concept of nature therapy?
In nature therapy, therapists typically connect their clients with the outdoors in mindful, intentional ways. They may facilitate clients’ connections with nature, helping them experience more calmness and positivity.
Where did nature therapy originate?
It’s thought that this type of therapy originated in Japan in the 1990s. It’s often called “forest therapy” or “forest bathing” and involves immersing oneself in nature and practicing mindfulness with all five senses.
How does nature therapy work?
Nature therapy usually involves spending time in locations like the woods or other green environments. Mindfulness is normally an essential part of nature therapy as well.
How much does nature therapy cost?
Group nature therapy programs tend to cost $500 or more per day. However, you can try nature therapy techniques by yourself by spending time outdoors and practicing mindfulness.
What is nature vs. nurture in therapy?
Nature vs. nurture generally refers to the idea of biological vs. environmental factors. It asks how much of our psychology has to do with our biology and how much of it has to do with our environment, particularly the environment we were raised in.
What are the principles of nature therapy?
A few of the core principles of nature therapy include nature immersion, mindfulness, a sense of belonging, and sustainable interaction with outdoor environments. Embodying these principles can help participants create a deeper spiritual connection with the world around them.
How does nature affect the brain?
Nature has many beneficial effects on the brain and body. It can improve working memory, enhance creativity, reduce stress, increase focus, and decrease heart rate and blood pressure.
Does nature really help mental health?
Nature can significantly impact mental health. Research suggests that it can reduce anxiety, stress, fear, and anger.
Can nature heal anxiety?
While nature may not heal anxiety on its own, it can be an excellent complement to other forms of treatment like therapy. Spending time outdoors comes with many benefits.
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