Jul 104 min read

Ecotherapy: Taking Therapy Outside

Updated: Jul 15

Have you noticed your mood lifting in the Spring or Summer with the warmer weather? I know I have! Something about warmer temperatures, sun on my face, and being outside makes a drastic difference in my mood, and I know I’m not the only one. Being outside can reduce stress, increase attention, improve physical health, and lift mood. There are real benefits to spending time outside that can not only enhance your self-care routine, but your therapy experience too. I love being outside and believe that nature can be incredibly healing which is why I frequently incorporate EcoTherapy into the way I practice therapy.

So, what is EcoTherapy? It’s the practice of utilizing nature to enhance your overall well-being and mental health. It can include having therapy sessions outdoors, utilizing nature imagery and metaphor, mindfulness, or coping skills involving nature.

EcoTherapy has been found to help those struggling with Anxiety, Depression, and Post-Traumatic Stress Disorder (PTSD) and can be beneficial for anyone who is looking to change up their therapy sessions learn new ways to cope and soothe their nervous system. I have seen all types of people benefit from EcoTherapy, and one of my favorite things to do is to hold therapy sessions at Tyler State Park when the weather allows. There is something so special about outdoor therapy space, and it’s truly a unique experience.

One form of EcoTherapy is what is often referred to as Shinrin-yoku, or Forest Bathing, which is the practice of therapeutic relaxation where one spends time in a forest or natural environment and focuses on sensory engagement to connect with nature. This involves spending time in nature without technology and paying attention to your surroundings. While this certainly can be done on your own, it helps to have the support of a trained EcoTherapist to help process things as they arise. We use nature to engage in feeling grounded and practice mindfulness, while making space for what emotions come up and talking through them.

A big focus of EcoTherapy and Forest Bathing is engaging all of your senses and being mindful of your surroundings. This may look like taking a slow walk through the woods or a park and taking in all of the different physical sensations. Noticing what you see - the colors of flowers and shades of green, the blooming buds and flowers in the spring, the changing leaves in the fall, the different sizes of trees, or the shapes of rocks. Breathing in the fresh air and noticing the different scents that are present such as fresh-cut grass, spring flowers, moss, soil, or crisp air. Picking up different pebbles or rocks and noticing their weight, dipping your toes into cold water, or touching different textures of tree bark. Calming sounds such as birds chirping, water rushing, or leaves blowing in the wind can help calm a stressed nervous system. Paying attention and noticing these different sensations help us get out of our heads or anxious-thought patterns and instead focus on the present moment. Strengthening mindfulness skills while outside helps strengthen our ability to soothe ourselves in other types of environments.

Some people may not be interested in utilizing nature specifically as part of the therapy process, and that’s okay! Maybe you just prefer a change of scenery instead of sitting in an office. These sessions could involve sitting on a park bench or on a blanket on the ground and having your therapy session as normal, just in a different environment. Or you could have a walk-and-talk session, and taking a leisurely walk while meeting with your therapist. This can also be a great opportunity for people to reconnect with their body and explore gentle and joyful movement to help foster a healthy relationship with physical activity and exercise. Whether seated or walking, it can be easier for some to open up and talk about things outside rather than the structured setting of a therapy setting. Plus, even if the focus is not on nature, the environment is filled with calming sights and sounds such as water flowing, leaves blowing in the wind, or birds chirping, which can have a positive impact on well-being and communicate to our nervous system that we are safe.

If meeting outside is not feasible because of weather, temperature, time of day, allergies, or personal preference, we can also bring EcoTherapy indoors. My office has several plants which help enhance the feeling of being in nature. I will often utilize nature imagery, metaphor, and/or nature-themed guided meditation. For example, I often talk about the expansive root and branch system of trees and how trees are not afraid to take up space. We will then discuss ways that you are rooted, can branch out, and can take space in your own life. Another example is comparing the changing seasons to different seasons of our lives and how we can allow these changes to take place for ourselves personally. Together we can explore your relationship to nature and brainstorm ways to incorporate it into your routine. I also have plenty of nature options for white noise such as rain falling, a thunderstorm, birds chirping, ocean waves, or rushing water as well as tree and plant essential oils if you want the experience of EcoTherapy without specifically talking about nature.

There is no one-size-fits-all approach to EcoTherapy, and there are many different options for how to incorporate it into sessions (if at all!). It’s important to talk about your fears and hesitations around EcoTherapy to be able to come up with a plan for what is best for you. There may be some aspects of EcoTherapy that you love or want to do on your own time, and there may be pieces that just simply aren’t for you, and that’s perfectly fine.

If you’re curious to learn more about EcoTherapy or adding it into your current therapy, shoot me an email at kait@beyondnewtown.com and let’s chat! Either way, I hope you find time for a joyful moment outside today!