How Japanese forest bathing technique can help ease mental health problems triggered by pandemic lockdown
The coronavirus pandemic took most of us off guard when the infection began to spread rapidly beyond the center of its outbreak in Wuhan, China. In a few months' time, the disease has spread across the globe.
Governments were forced to impose lockdown and stay-at-home orders while limiting physical interaction beyond the comfort of our home. Since then, the COVID-19 pandemic has turned the world on its head, claimed lives and impacted world economy ushering in what is possibly the worst recession of this century.
Minus the obvious consequences, the preventive measures have had adverse effects on people, who have been forced to remain indoors, practice social distance and stay at least six feet apart from one another.
While some have resorted to working from home, many have lost their jobs in the process since it doesn't call for remote work or because of the economic disparity.
Overall, this has also taken a toll on our mental health triggering anxiety, stress, depression which in such unprecedented times can be hard to deal with. However, the lockdown restrictions are slowly being lifted and people are now able to venture outside, for the first time in possibly months.
Reports from across the world show how people have embraced being outside and basked in the glory of nature, which amid this lockdown has had some time to heal.
Being out in the open is truly one of the most beneficial means of dealing with mental health problems — and this could also be a great time to adopt a therapy technique called 'Shinrin-Yoku'.
What is Shinrin-yoku?
Shinrin-yoku is an activity that originated in Japan in the 1980s and literally translates to "forest bathing". The name was coined by the Japanese Ministry of Agriculture, Forestry and Fisheries in 1982.
It means delighting in the forest atmosphere by using our senses to take it in. The Japanese culture embraces nature wholeheartedly. They have known for years that spending quality time in the midst of nature, specifically in the woods or forests, is beneficial to the body as well as the soul.
Forest bathing is based on the idea that more deliberately than usual, one may go be in nature and open up their senses to its magic.
Breathing in the fresh air tinged with the smell of fresh pine, feeling the wind against your skin, and listing to the various sounds that nature produces — all these little knick-knacks of nature are believed to facilitate a balanced mind and good physical health.
How is it beneficial?
It is no secret that being in nature can reset our dull mood, help in regaining our energy, refreshes, and rejuvenates us. It creates calming neuro-psychological effects through changes in the nervous system.
However, there is more to its therapeutic benefits than just restoring mental well-being. Shinrin-yoku has the power to combat illnesses like cancer, strokes, gastric ulcers, depression, anxiety, and stress. Furthermore, it boosts the immune system, lowers blood pressures, and aids sleep.
People have been walking amid nature for centuries, however, new studies show that it can reduce blood pressure, reduce cortisol levels as well as enhance memory and concentration.
Trees and plants are known to release a chemical called phytoncides, which contributes to the well-being of the human immune system. Over the years, various researches have focused on the health benefits of Shinrin-yoku, and the Japanese government has even encompassed the technique with the country's health program.
A 2018 study comprising data from researching 585 Japanese people concluded that those who lived in cities "constantly exposed to stressors" and that "urban living is associated with increased risk of health problems" such as anxiety, depression, and psychosis.
"The psychological benefits of walking through forests are very significant… Urban planners should pay more attention to maintaining and increasing accessible greenery in urban areas. The beneficial effects of nature suggest a simple, accessible and cost-effective method to improve the quality of life of urban residents," said the report.
"Forest bathing is an opportunity for people to take time out, slow down, and connect with nature. We think it could be part of the mix of activities for social prescription," Stuart Dainton of the Woodland Trust told the Guardian's Observer. "Evidence about its benefits is building."
"People initially think they’ve been doing this all their lives: going for a walk in the woods. But it might be a brisk walk, or you might be worrying about where the dog has got to," said Gary Evans, who set up the Forest Bathing Institute in the UK, in 2018, to Guardian.
"A better way to frame forest bathing is mindful time spent under the canopy of trees for health and wellbeing purposes," he shared.
Evans said a forest bathing session generally lasts three hours and begins with an explanation and science behind Shinrin-yoku, after which they move on to sensory exercises.
"We try to hold people’s attention in the present moment, to give their bodies and minds a chance to slow down. We move very slowly, touching the trees, looking at colors and patterns, and breathing deeply. We end up lying down under trees and looking up through the branches," he elaborated.
The soothing shades of green and blue — the colors of the forest and the sky — tend to be very relaxing, Evans asserted. Looking at the various patterns in nature, the technique focuses on mellowing one's thought process.
How can one practice it?
With nature at your disposal and the lockdown restrictions slightly eased up, you can take a few hours of your day to go outdoors to engage yourself with Shinrin-yoku.
Firstly, if you plan to fully indulge yourself in the forest bathing experience you have to abandon your electronic gadgets and other distractions. You need to find a spot that suits your need, and then you can begin your Shinrin-yoku therapy.
In order to become one with nature, you have to leave your worries behind and tap into your senses to guide you.
The point is to wander around your surroundings aimlessly rather than a definite path and allow your body to be your guide to take you where it wants. You don't have a definite goal in mind, and you're only perceiving the smell, sounds, and sight of nature as it is presented to you.
There is absolutely no rush because you don't have anywhere to go or anywhere to be. Take your time to fully experience the wonders of nature.
Pause from time to time, to pay attention to details like the sounds of birds, the smell of the air rich in phytoncides, the variant shades of the foliage, the breeze rustling through the leaves and so much more.
Establish a physical connection with nature — lie on the ground, touch the surface of the tree barks, dip your toes into the water of the stream in your vicinity and establish a calm, serene state of mind.
The practice of Shinrin-yuko can differ from person to person. So it is important you scour out a place that best suits you. Furthermore, if you decide to do this activity with a group of people, try to maintain a distance from each either.
Ensure you are in your own personal bubble, free of thought, and immersing yourself in all that nature has to offer. Refrain from interacting or engaging in conversation while you're walking but gather once you've finished your session to share your experiences and inferences from performing the soothing activity.