Nature Therapy

By Rachel Ofo

As a child, I remember the excitement of jumping into the car and gearing up for an outdoor adventure with my family. We’d spend a few days camping in the mountains to see the stars and enjoy s’mores, some mornings hiking through forests, fighting bugs to reach beautiful waterfalls, or hours rocking back and forth on the ocean waiting for the next fish to bite. Although recreational activities like these weren’t typical for my parents growing up, they did spend time outdoors playing with friends, working the family farms, and walking around their villages, so they understood the necessity of being outside. Although our “outdoor time” looked a little different from theirs, it still offered the same benefits. Being outside is healing. Being outside revitalizes. Being outside helps you be a better you.

Whether in a rural town, big city, or suburban neighborhood, there are always ways to step outside and reap the benefits nature has to offer. Throughout this article, you’ll see the phrase “nature therapy”. But what is it? Is it something you pay for? Something informal? Or something limited to your geographic location? We’ll go over what it is, who can partake, how it boosts mental health, and practical ways to incorporate it into daily life.

What is nature therapy?

Nature therapy is also known as ecotherapy, green care, green exercise, green therapy, or horticulture therapy, and it’s believed to help improve a person’s mood (1, 2). It can include relaxing activities like painting with natural ingredients, gardening, or grounding, which I love because it’s a practice that involves walking barefoot on—or lying on or simply running fingers through—grass, sand, or any other surface of the earth. Some opt for more adventurous outdoor activities like white-water rafting and wilderness survival. The point is to get outside, and the possibilities are endless. You can even hire professionals who specialize in aiding those who may need a bit of assistance using the outdoors to help their minds heal. What you do and how you do it is between you and your mother (nature).

I’ve seen instances of those who opt out of formal care, utilizing the outdoors to help boost mental health. According to the National Library of Medicine, the outdoors can positively impact health and well-being by stimulating all the senses (3). Think about a day spent in Lumpini Park. What do you see? What do you hear? How does the grass feel between your fingers and toes? Or the sun on your skin—hopefully it wasn’t during Thai summer. What can you smell? What does that pineapple you bought at the entrance taste like? Think about how your body felt being able to react to everything around you. Being outdoors, or in some form of green space, has been linked to decreasing anxiety, depression symptoms, and stress levels, while increasing mental clarity (1). The best way to take advantage of this, though, is finding what works for you.

The point of nature therapy is to promote mental wellness, not stress. So if the green environment being suggested isn’t conducive to your personal growth, adjust. I don’t always feel like packing gear and my child into a car. Sometimes I just want to take a few shoeless steps outside or sit out in the sun.

Vitamin D

Studies show that “low vitamin D levels are associated with increased symptoms of depression and anxiety” (4). This means staying inside, away from sunlight can negatively affect your mental health because vitamin D, along with omega-3 fatty acids, can positively help the production and release of serotonin, which is responsible for the regulation of mood and emotions. Being outside is so important because approximately 80% of vitamin D comes from sunlight via your skin (4). Although vitamin D deficiency can be caused by various factors, lack of sunlight shouldn’t be one of them, especially in a country like Thailand which gets plenty of sunshine.

I can attest to this. Having spent seven years in Thailand, where I would take my daughter out regularly, I’d get my daily dose of sunlight from waiting for a taxi on the road, looking for monitor lizards in a nearby khlong, or biking around Nong Bon Park. Then we moved back to the States, where every day we go straight from house to car to destination. I didn’t realize anything was wrong until my hair started falling out. I took a blood test and was informed my vitamin D levels were dangerously low. Everything made sense. My regularly sour mood, my dull skin, and my incessant joint pain were likely due to the fact I was only getting a fraction of the vitamin D my body was used to. So now I make a conscious effort to get outside.

Outside in Bangkok

Bangkok has so many opportunities to enjoy nature, even if you don’t really enjoy exerting yourself outside. There are plenty of beautiful parks to visit and relax in while your child plays. There are so many cute cafes with natural motifs that will allow you to be outdoors without the inconveniences of being outdoors, like bugs and direct sunlight. My daughter used to love this little coffee shop called “64 Coffee by Sukhum”. Part of the shop was built right around a tree. It’s so pretty and calming. For those who want to amp up the adventure with the little ones, I would suggest places like Get Growing Community Farm. 

For those who like to be outside, but simply can’t handle the heat, I’ve heard wonderful things about stargazing in Thailand’s northern national parks. If you do find yourself heading out in the sun, be sure to check out Apps to Beat the Heat and Sun Safety (5, 6). These will help you stay safe while out and about.

Even on my most miserable trips, I look back with fondness. From days when I felt I would freeze overnight in my tent to 12 hours of not getting a single nibble on my fishing line. The worst days I’ve had outdoors are still better than being stuck inside all day. I always felt alive, balanced, and in tune with myself. Let this serve as a reminder to get out, get some nature, and, if you need it, get some help. Find what works for you, your family, and your situation. We’re surrounded by this beautiful Earth, full of beautiful things, so let’s allow it to help us be happier people. We have this life, and we should take care to enjoy it with as much nature therapy as we need.

Photos courtesy of the author

References

1. Nazario B., Do You Need a Nature Prescription, WebMD, 2021, available online at: webmd.com/balance/features/nature-therapy-ecotherapy 
2. Chevalier G., The Effect of Grounding the Human Body on Mood, Psychol Rep, 2015, available online at: pubmed.ncbi.nlm.nih.gov/25748085/ 
3. Joschko L., Palsdottir A. M., Grahn P., Hinse M., Nature-Based Therapy in Individuals with Mental Health Disorders, with a Focus on Mental Well-Being and Connectedness to Nature-A Pilot Study, International Journal of Environmental Research in Public Health, 2023, available online at: pmc.ncbi.nlm.nih.gov/articles/PMC9914984/ 
4. Akpinar S., Karadag M. G., Is Vitamin D Important in Anxiety or Depression? What Is the Truth? Current Nutrition Reports, 2022, available online at: pmc.ncbi.nlm.nih.gov/articles/PMC9468237/ 
5. Ofo R., Sun Safety, BAMBI, April 2024, available online at: bambiweb.org/sites/default/files/magazine/BAMBI%20Magazine%20April%202024.pdf April 2024 articles 
6. Ofo R., Apps to Beat the Heat, BAMBI, April 2024, available online at: bambiweb.org/sites/default/files/magazine/BAMBI%20Magazine%20April%202024.pdf April 2024 articles 

About the author

Rachel Ofo moved from the US to Bangkok in 2016 and spent six and a half years there. She has a daughter, whom she loves dragging around on various adventures like hikes and fishing trips. In her free time, she enjoys reading, watching movies, and trying new restaurants. She also enjoys being out in nature.