The Healing Power of Nature: An Introduction to Nature-Based Therapy
Written by Alyssa Ray, LMSW, LCSW-Associate, Licensed Therapist
The holidays are quickly approaching which can be a stressful time for many of us. It can be easy to get caught up in the hustle and bustle of the holiday season and forget to give ourselves the self-care we need. When we are in busy seasons it can be difficult to prioritize self-care or feel like we don’t have the resources available to us to practice our usual self-care but there is one thing we always have access to: nature.
How do you feel after spending time in nature or even just looking at a picture of nature? Does it improve your mood in any way? I know for me and many others it often gives us a sense of calmness or improves our mood in some manner. When asking clients about their self-care one thing I almost always hear them mention, no matter age, race, or sexual orientation, is enjoying being in nature. Nature is a universal agent for healing for all people and can improve our everyday quality of life. It has been used since ancient times by numerous different people groups and cultures to provide healing, connection, and calmness. Whether we are using it to practice self-care during a stressful time period or incorporating nature into our everyday routines there are many benefits of using nature as a healing agent.
I have always loved being in and around nature. Even before I began my own healing journey . I knew being outside and around nature helped me significantly. Whether I was stressed from work, family dynamics, or internal stressors I always found myself taking a walk outside in order to collect myself. There was something about seeing the changing leaves on the trees, feeling a cool breeze or the sun on my skin, smelling the grass after rain or flowers in bloom, and touching the earth beneath my feet that gave me a sense of calm and connection with myself and the world around me. After a few minutes in nature I could feel my body relax; my heart rate would decrease, my muscles would loosen, and I could breathe deeply and effortlessly. The thoughts and feelings that previously caused me discomfort all the sudden didn’t seem to be so challenging and I would gain a sense of confidence in myself. I didn’t realize it at the time but I was practicing nature-based therapy.
What is nature-based therapy?
Nature-based therapy is a holistic approach that incorporates components of the natural environment to provide relief for mental and physical health issues. It incorporates talk therapy and elements of nature to help individuals work through their feelings. It is versatile and can be used in many different settings; virtually or in person, individually or with groups, inside or outside. It can involve activities such as hiking, gardening, sitting outside, or using nature-based metaphors to provide emotional relief.
What are the benefits of nature-based therapy?
Reduces anxiety and stress
Emotional regulation
Creates a sense of connection
Nervous system regulation
Increased self-esteem
Increased self-awareness
Enhanced creativity
Improved immune system
Reduces symptoms of depression
Reduces symptoms of trauma
Improved focus
How can I incorporate nature in my self-care routine today?
It is simple to incorporate nature into our daily lives to help us feel more grounded and improve our mood. I will give you two different activities that you can use today to start your journey using nature as an agent for healing. The first one is simply using your senses to ground yourself in nature. You can either find a spot outside to sit, stand, or walk, or you can be near a window where you can see outside. I invite you to then take a few mindful breaths to help center yourself. While you are looking around you I invite you to name 5 things you see, 4 things you feel on your body or skin, 3 things you hear, 2 things you smell, and 1 thing you taste. Tuning into your senses while around nature can be a powerful tool to help reduce feelings of anxiety and regulate your nervous system.
Another way to utilize nature in your self-care journey is to create a sit spot in nature. A sit spot is a specific place in nature, or in front of a window, that you can go to regularly, preferably daily. It is a place where you can spend at least 15 minutes of uninterrupted time. While there, I invite you to just notice the things around you and focus on what you see and feel. I invite you to look closely at everything that is going on around you and take it all in. As you continue to go back to your sit spot daily you will notice more details and changes that you might have missed before. It can bring a sense of connection and awareness to your present being as well as increase your self-esteem.
Whether you love being in nature or prefer to stay indoors but want to incorporate nature into your self-care there are options for you. In my own practice with clients, I think of nature as a co-facilitator to help guide us in the therapeutic process. Just like any other forms of therapy the client is still in control of how much or little they would like to incorporate nature into their healing journey. If you are interested in nature-based therapy, feel free to schedule an intake session with me here.
Alyssa discovered the transformative world of nature-based therapy two years ago. She joined the Texas Ecotherapy Collective, where she immersed herself in a wealth of trainings and workshops, crafting her expertise in harnessing the healing essence of nature. Now, as a clinician, Alyssa seamlessly weaves the wisdom of the outdoors into her therapeutic tapestry, guiding clients on profound journeys of self-discovery. Through her dedication, nature becomes not just a backdrop but a vital collaborator in the sacred space of healing. Alyssa is not just a therapist; she is a steward of nature's therapeutic wonders, guiding others toward wellness through the art of eco-centric healing.