How can you use nature therapy to manage stress after a traumatic event?

Reduce el estrés y la ansiedad Pasar tiempo en la naturaleza disminuye los niveles de cortisol, la hormona del estrés. Esto te ayuda a relajarte y a reducir la ansiedad después de un evento traumático, al brindarte un entorno tranquilo y natural para recuperarte. Mejora el estado de ánimo La exposición a espacios verdes puede mejorar tu bienestar emocional. El contacto con la naturaleza fomenta la liberación de endorfinas, lo que te ayuda a manejar el estrés y la tristeza asociados con situaciones traumáticas. Fomenta la conexión con el presente La naturaleza te ancla en el momento presente, ayudándote a desconectar de pensamientos estresantes. Esta conexión reduce la rumiación y te permite encontrar paz y claridad mental.

La naturaleza es sanadora y debe ser algo que forme parte de tu rutina de autocuidado. A mí en lo personal me encantan los bosques, pero si no tienes un bosque cerca busca espacios donde compartas tiempo cerca de agua, verde, playa, etc. Pon una intencion cada vez que estes en esos lugares para descansar, soltar el estres y reenergizarte.

Nature therapy is indeed a powerful tool for managing stress, particularly walking in a forest. Trees give off phytoncides. Phytoncides have antibacterial and antifungal qualities which help plants fight disease. When people breathe in these chemicals, our bodies respond by increasing the number and activity of a type of white blood cell called natural killer cells or NK. These cells kill tumor- and virus-infected cells in our bodies. The japanese have coined the pratice of walking in the forest for our health 'forest bathing', or Shinrin-yoku, offers several scientifically-backed benefits. Spending time in forests can significantly improve both mental and physical well-being.

As a Certified Forest Therapy Guide (ANFT), I witness the beauty and power of our natural world in both my own personal practice and in my work guiding forest bathing experiences. We can't find healing, joy, and purpose without healing nature, enjoying it's many gifts, and understanding its simple purpose of simply delighting in the web of inter-being. We have told ourselves a "story" that we are separate and somehow "better" than nature when in reality We ARE Nature. It is no wonder that spending time in our nature has such a myriad of benefits for our health!

Walking in Nature is one of the best things you can do to self-regulate and calm your stress in any situation. It works for both lifting depression and calming anxiety, and can take you out of worry or regret. Such a versatile tool! Studies have shown that cities with less greenery have higher stress levels - so it is essential for our well-being! It can be as simple as walking in a park, smelling some flowers, or touching a tree. Really engage all five senses - and go in different seasons to stay connected to the changes of the year. It will lower your cortisol, put you in The Now, and fill you with gratitude.

WHAT IS FOREST BATHING? In our modern, digital world, it’s easy to feel disconnected, stressed, and besieged by a constant influx of information and anxiety…If you’re feeling overwhelmed and in search of a solution, you’re not alone! Wouldn’t it feel nice to disconnect from your hectic, digitally-dominated life and reconnect with your body, soul and natural rhythms? Forest Bathing is THE antidote to our feelings of isolation, stress, anxiety and overwhelm. It is a VITAL component in healing ourselves AND healing the planet, because it RECONNECTS us to our natural state and brings us back to a place of love and belonging…. Forest Bathing: Welcome back to nature! Welcome back to you! Welcome home!

Baños de bosque (Shinrin-yoku) Esta práctica japonesa consiste en caminar lentamente por el bosque, absorbiendo el entorno con los cinco sentidos. Ayuda a reducir el estrés y mejorar el bienestar mental al conectarte profundamente con la naturaleza. Jardinería terapéutica Cuidar plantas y flores en un jardín tiene un efecto calmante y relajante. Esta actividad reduce el estrés, mejora el estado de ánimo y te brinda un sentido de logro y conexión con la tierra. Terapia acuática en la naturaleza Pasar tiempo cerca de ríos, lagos o el mar tiene un efecto restaurador. El sonido del agua y la tranquilidad del entorno acuático ayudan a calmar la mente, reduciendo los niveles de ansiedad y estrés después de un evento traumático.

Saviez-vous que quelque chose d'aussi simple que la marche en pleine nature peut avoir des effets incroyablement positifs sur votre santé physique et mentale? 🌿 Une promenade quotidienne peut aider à réduire le stress, améliorer l'humeur et favoriser une meilleure santé mentale. La marche augmente la production d'endorphines, aidant à réduire le stress et l'anxiété. Même une marche rapide de 10 minutes en plein air peut améliorer votre humeur et réduire vos tensions. Alors n'attendez plus pour intégrez, dans vos quotidiens, des promenades dans la nature pour vous détendre et vous ressourcer.

I explored different types of nature therapy based on my schedule. On busy days, I brought nature indoors with houseplants and fresh flowers to brighten my workspace. On weekends, hiking became a great way to disconnect and reflect. I also found joy in gardening, which offered a sense of accomplishment and relaxation. When I couldn’t go outdoors, simply looking at photos of nature or listening to nature sounds helped soothe my mind. Each method offered a unique way to unwind and regain focus.

Il existe plusieurs formes de thérapie par la nature, chacune adaptée à différents besoins : la marche méditative, l'hortithérapie (jardinage thérapeutique), la randonnée guidée, ou encore les bains de forêt. Chaque approche vise à reconnecter la personne à l’environnement pour favoriser une guérison émotionnelle profonde. 🌱

FOREST Bathing, also known as Shinrin-Yoku, is a Japanese practice derived from ancient traditions that involves immersing oneself in a forest environment to enhance physical and mental well-being. It focuses on slowing down, simply being in nature, and focusing on our senses. Here are some key aspects: Sensory Immersion: Engaging all five senses (sight, smell, hearing, taste, and touch) to fully experience the natural surroundings. Mindfulness: Being present in the moment and observing the “more-than-human” world without distraction. Slow Movement: Moving slowly and deliberately in order to fully appreciate the environment. Breathing: Taking deep, slow breaths to relax the body and mind while breathing in beneficial organic compounds.

Camina al aire libre regularmente Haz caminatas en parques o áreas verdes cercanas. Incluso 20-30 minutos al día en contacto con la naturaleza pueden reducir significativamente el estrés y mejorar tu bienestar mental tras un evento traumático. Crea un espacio verde en casa Si no puedes salir, trae la naturaleza a tu hogar con plantas, flores o un pequeño jardín interior. Cuidar las plantas proporciona un efecto relajante y te conecta con la naturaleza de manera cotidiana. Incorpora la meditación en la naturaleza Encuentra un espacio tranquilo al aire libre para meditar. La combinación de la meditación con el entorno natural te ayudará a despejar la mente, reducir el estrés y encontrar un estado de calma más profundo.

Identifica las alternativas que existen, puedes tomar baños de bosque Shinriyoku en los cuales identificas parques cercanos y realizas caminatas, meditas, abrazas árboles, caminas descalzo o interactuas con el entorno. La clave es ser intencional y conectar con cada elemento vivo, tu cuerpo sabe restaurarse sin necesidad de que medie la razón, los olores, las texturas y los sonidos se encargan de restaurar tu sistema nervioso y llevarte de regreso a la calma. Toma mínimo 1 hora a la semana para que vez rápidamente los efectos

Starting small was key. I began by spending just 15 minutes a day in my garden, focusing on my surroundings and how they made me feel. Over time, I gradually extended these moments. Being fully present helped me clear my mind and embrace nature's therapeutic power. I reminded myself to be patient during the process—it wasn't about rushing, but allowing the calm of nature to naturally heal over time.

Elige entornos seguros Asegúrate de que los lugares donde practicas terapia en la naturaleza sean seguros y accesibles. Evita áreas remotas o desconocidas, especialmente si estás solo, para reducir riesgos innecesarios y aumentar tu sensación de bienestar. Considera tu estado físico Evalúa tu condición física antes de emprender actividades como caminatas largas o jardinería intensiva. Elige actividades que se adapten a tu nivel de energía y evita forzarte demasiado para que la experiencia sea relajante y no agotadora. Protección frente al clima Ten en cuenta las condiciones climáticas antes de salir. Usa ropa adecuada, protección solar o impermeable según sea necesario para asegurarte de que la experiencia en la naturaleza sea cómoda.

While nature therapy was highly beneficial, I always made sure to take precautions. I’d wear appropriate clothing for hikes and ensure I stayed hydrated. One time, I experienced an allergic reaction to pollen, which taught me to be mindful of local plants and animals. I also realized that nature therapy wasn’t a cure-all, and I sought professional counseling to work through deeper emotional challenges when needed.

Before I began nature therapy, I consulted with my healthcare provider to ensure it was a suitable approach for my specific needs. I carefully followed safety guidelines, such as wearing appropriate attire and staying hydrated, especially during outdoor activities. I also made it a point to educate myself about local wildlife and plants to avoid allergic reactions or other health issues. Whenever I felt overwhelmed, I knew it was time to seek additional support from mental health professionals.

Parques y reservas naturales Aprovecha los parques locales, jardines botánicos y reservas naturales cercanas. Estos espacios suelen estar accesibles y ofrecen un entorno perfecto para relajarte, caminar o simplemente conectarte con la naturaleza para reducir el estrés. Aplicaciones de bienestar al aire libre Existen apps que guían actividades de terapia en la naturaleza, como senderismo o meditación al aire libre. Estas herramientas te ayudan a planificar y aprovechar al máximo tu tiempo en la naturaleza con ejercicios guiados y rutas recomendadas. Grupos de terapia en la naturaleza Busca comunidades locales o en línea que organicen actividades de terapia en la naturaleza. Unirte a estos grupos te brinda apoyo adicional.

Looking to deepen my understanding of nature therapy, I turned to the International Association of Nature and Forest Therapy for guidance. I also explored resources from the American Horticultural Therapy Association, which provided practical tips on integrating plants and gardening into my routine. These organizations helped me better appreciate the benefits of being connected to the earth while supporting my emotional well-being.

Si vous souhaitez intégrer la thérapie par la nature dans vos pratiques, il existe de nombreuses ressources disponibles. Des livres sur la sylvothérapie aux applications de relaxation guidée en plein air, chaque outil peut aider à mieux comprendre comment utiliser la nature pour favoriser la guérison. 🍃 Pour les enfants, des ateliers sensoriels et des promenades thématiques peuvent s’avérer extrêmement bénéfiques. 🌿

My interest in deepening my understanding of nature therapy led me to several resources. I joined the International Association of Nature and Forest Therapy, which provided access to a wealth of information and a community of practitioners. Through the American Horticultural Therapy Association, I learned how to integrate gardening more effectively into my routine for mental health benefits. Additionally, participating in programs offered by the National Wildlife Federation allowed me to connect with others who value conservation and the therapeutic power of nature.

One insight that stood out for me during my nature therapy journey was the importance of consistency. Whether it was a short walk or simply sitting outside with my morning coffee, nature’s steady presence played a significant role in my recovery. It wasn’t about one big transformative experience, but the cumulative effects of regular exposure to nature that made all the difference in managing stress and healing after trauma.