In the morning, as you awaken and gaze at the ceiling, you feel palpitations in your chest. Racing thoughts about your worries begin to cycle through your mind. These sensations indicate your body’s natural alarm response, possibly triggered by a rise in cortisol levels – the stress hormone produced by your adrenal glands on top of your kidneys. Cortisol serves as the body’s natural signal for danger. Is how we tell our bodies: ‘Hey! A dinosaur is coming to eat you, let’s go!’
This activation of your sympathetic response, also known as the fight or flight response, has historically helped humans survive and adapt to environmental threats. In today’s fast-paced, modern world stress has become an unwelcome companion for many. Nowadays, our dinosaurs look more like the pressures of work, environmental crises, and the demands of everyday life. Having chronic elevation of cortisol levels can lead to a variety of health problems, including anxiety, depression, digestive issues, weight gain, cardiovascular disease, and impaired immune function.
As a natural alternative, forest therapy has gained attention for its remarkable ability to soothe the mind and body, aiding in the reduction of cortisol levels. Forest therapy, also known as forest bathing or shinrin-yoku in Japanese, involves immersing oneself in nature, particularly in forests, with the intention of experiencing its therapeutic benefits. This practice isn’t merely about taking a leisurely walk through the woods; it’s a mindful and intentional experience that engages all the senses and encourages individuals to slow down and connect with their surroundings.
Numerous studies have shown the profound impact of forest therapy on reducing stress levels. As cortisol is a key physiological marker of stress, spending time in nature has been found to lower cortisol levels, promoting a sense of calm and relaxation.
For instance, a study published in the journal Environmental Health and Preventive Medicine investigated the effects of forest therapy on cortisol levels. The researchers observed that participants who engaged in forest bathing experienced a significant decrease in cortisol levels compared to those who spent time in urban environments. This suggests that the restorative power of nature can help mitigate the physiological effects of stress.
Furthermore, a meta-analysis review of the evidence reports that salivary cortisol levels were found to be significantly lower in groups that had forest therapy walks compared with groups that walked in urban areas, after the intervention.
As the evidence continues to mount, more people are turning to forest therapy as a means of finding solace and healing in nature. Whether it’s a leisurely walk through a local park or a guided forest bathing session led by a certified practitioner, the simple act of immersing oneself in the natural world can have profound effects on both physical and mental well-being.
Bibliography:
- Antonelli M, Barbieri G, Donelli D. (2019). Effects of forest bathing (shinrin-yoku) on levels of cortisol as a stress biomarker: a systematic review and meta-analysis. Int J Biometeorol. Aug;63(8):1117-1134. doi: 10.1007/s00484-019-01717-x. Epub 2019 Apr 18.
- McEwen, B. S. (2007). Physiology and neurobiology of stress and adaptation: central role of the brain. Physiological Reviews, 87(3), 873-904.
- Park, B. J., et al. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18-26.
- Song, C., et al. (2017). Physiological and psychological effects of forest therapy on middle-aged males with high-normal blood pressure. International Journal of Environmental Research and Public Health, 14(6), 1-13.
- Ulrich, R. S., et al. (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology, 11(3), 201-230.
