The Therapeutic Power of Nature in Modern Life

Nature is remarkable in its ability to function exactly as it is supposed to, irrespective of human joy or suffering. Recently, while hiking with my dog, I found myself experiencing overwhelming emotions. I found shade under a tree, and while lost in my negative narratives, I stared blankly at the branches above. I was looking but not seeing. After some time like this, I eventually noticed a bright orange caterpillar dangling directly above me, followed by another, and then another. The tree was covered! The entire time I was lost in a life of suffering that did not yet exist, the caterpillars were simply existing in each and every present moment.  My narrative of anguish stopped entirely, and the difficult emotions dissipated from my body the moment I allowed myself to be present with the caterpillars. 

This anecdote holds significance because both the experiences of mental and emotional stress and the soothing effects of connecting with nature are universal. Most mental health articles these days include a line about how modern society is fraught with anxiety, depression, chronic stress, and conflicts. Americans commonly complain that the constant digital stimulation and pressure to stay informed leave us ultimately feeling disconnected from ourselves and the world around us. Less frequently discussed is the integration of nature into our daily lives as a way to counteract these effects, promote mental clarity, emotional balance, and overall well-being.

‍

Importance of Natural Settings

Ample research supports nature's therapeutic effects. A 2023 study found significant reductions in anxiety and depression through "forest bathing," a Japanese practice known as Shinrin-Yoku, which involves spending time in forests. Similarly, a 2021 study in Nature revealed that proximity to green spaces is associated with lower depression levels and improved cognitive functioning. Research in the International Journal of Environmental Research and Public Health (2019) demonstrated that group walks in natural settings enhance positive emotions and decrease perceived stress. A 2019 study published in Scientific Reports found that spending at least 120 minutes a week in nature improves health and well-being and can reduce cortisol levels, the body's primary stress hormone. While 120 minutes might seem daunting, it equates to just over 17 minutes per day. 

There are countless other studies that echo that nature is good for us. Additionally, personal experiences and client anecdotes further confirm that time spent with nature provides benefits for well-being. Each year when the Chicago weather warms, clients often report engaging in more nature-based hobbies such as gardening and feeling more energized, uplifted, and peaceful. The positive effects often lead some to question the necessity of continued therapy.

‍

Benefits of Incorporating Nature

The beneficial impacts of nature can be attributed to a couple of factors. Natural environments provide a multisensory experience that can disrupt the cycle of negative thoughts, as illustrated in the caterpillar anecdote. The visual beauty of a sunset, the calming sound of waves, or the refreshing scent of a flower can all contribute to a sense of well-being. Nature also fosters mindfulness, which reduces anxiety and depression. Additionally, the physical activity involved in some nature-based activities releases endorphins and serotonin, which elevate mood and alleviate pain.

Incorporating nature into your life does not have to require drastic changes. Small steps can lead to significant benefits. Consider your lifestyle and your physical and mental needs. Could you schedule 15-30 minutes of outdoor walking most days? Might nature-based hobbies such as gardening, hiking, or birdwatching be of interest? Would practicing mindfulness or meditation in natural settings, like a park, be centering? Or would planning a weekend getaway to a nature-rich destination be fulfilling? If these options are not feasible or you seek additional ways to engage with nature, you could bring nature indoors with plants, nature-themed decor, and natural light. Even observing nature through a window can be connecting and soothing.

Nature is not merely a backdrop to our modern lives; it is vital to our well-being. We can pave the way to a healthier, more balanced life by taking small, actionable steps to connect with nature. As you experiment with the type of relationship you want with nature, remain mindful of the changes in your mental health, noting if there are any improvements in mood, stress levels, and cognitive clarity.

‍

Local Nature-Based Activities

Cook County offers many options for nature-based activities! Below is a list of ideas that are free or donation-based. 

1. Visit one of over 600 parks in the Chicago Park District 
2. Stroll along the Chicago Riverwalk
3. Discover the Garfield Park Conservatory
4. Experience the Alfred Caldwell Lily Pool
5. Take a Nature Walk at the 606 Trail
6. Hike over 350 miles of trails in the Forest Preserves of Cook County

‍