Green Therapy: Combating Depression and Anxiety Through Nature by Olivia Macdonald

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The first year I moved from a place with warm, sunny winter to one with winters that are cold and gray was far from easy. But the antidote was I went for a walk every day. No matter what — no matter how cold, no matter how raw, no matter how snowy — I walked. A passionate walker, hiker, jogger, and gardener, the solution felt natural. I always go outside, for the joy of it on the bright days as well as on days that are either literally or figuratively, dark.

Folk wisdom has long held that natural beauty, fresh air, and sunshine can lift moods of depression and anxiety. Now studies show how well green therapy works as a natural solution for difficult moods.

Time outdoors gets you moving, which in itself promotes a sense of well-being. But you don’t have to experience a runner’s high to enjoy the mood-elevating benefits of the outdoors. That spike in endorphins that comes from vigorous aerobic effort is also possible by walking in the park. Studies show regular brisk walking can effectively combat anxiety and depression. And a green walk is more effective than walking indoors.

Taking a walk in your own backyard is also effective. When’s the last time you listened to the birds chirp, or the trees rustle? Do you even know what kind of trees are planted in your yard? Take an afternoon to identify them. Better yet, plant a few new ones. 

As little as 5 minutes in a natural setting can improve self-esteem, mood, and motivation. It allows you to connect with nature and its beauty, and concentrate on small achievable goals. In Japan, they call this "forest bathing," or "shinrin-yoku." It's a decades-old practice of connecting with nature through our senses. Some doctors are now prescribing it to their patients to reduce stress and blood pressure. You don't have to hike, jog, or work up a sweat to appreciate the sounds, smells, and sights of the forest.

Taking a walk in the woods during the day can also help with seasonal affective disorder. Doctors say exposure to bright light helps reduce depression and anxiety. Mother nature isn't a replacement for mental health therapy, but rather a supplement.

Professionals are now integrating green therapy into their workday schedules.

Adventure Therapy
This involves physical activities along with psychological exercises, usually carried out in groups. Activities such as rafting, rock climbing, and paintball games get the adrenaline flowing.

Animal-Assisted Therapy
Conducted by a professional, this focuses on the interaction between individuals and animals like horses and dogs. This therapy can be a one-to-one activity or done in a group.

Green Exercise Therapy
This involves physical activities or exercises in green spaces, such as walking, running, and cycling. It's usually led by a trained instructor.

Therapeutic Gardening
There's something about digging in the dirt that lifts up people struggling with mental and emotional issues. It can take several forms:

Social and therapeutic horticulture
​Gardening or growing food in community gardens or nurseries, with the help of qualified tutors.

Care farming
This is popular in many care centers for people with disabilities. It focuses on growing farm crops and looking after farm animals. Environmental conservation combines with nature classes under the direction of a group leader.

If you opt for therapeutic gardening, don’t neglect your own backyard, which you can access anytime without the help of a leader. All the great things about the garden can come into play to combat anxiety and depression: the sight, sounds, and smells of the great outdoors; the joy of creating something beautiful and life-sustaining for yourself and your family; and the benefits of physical exertion.

Gardening also expresses and reinforces faith and hope for the future. You are, after all, planting something today that will flourish tomorrow. Green therapy in or out of the garden can also provide an additional benefit. It can yield activities, habits, and even objects that can give you joy for years after the dark days subside.

Olivia Macdonald loves the outdoors, especially when she’s in motion in it — whether hiking trails, running 5Ks, skiing or cycling on a mountain bike or road bike.

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