Karina Jaskova is a Nature-Based Therapist, Certified Clinical and Health Psychologist, and Cognitive-Behavioral Therapy specialist with over a decade of experience. She is the co-founder of the Society of Nature-Based Therapy Latvia and the heart behind the platform Whisper of the Earth.
Can reconnecting with nature improve your mental well-being and the planet's health? In our fast-paced, tech-driven lives, many of us have become detached from the natural world, leading to increasing levels of stress, anxiety, and emotional strain. Nature-based therapy presents a restorative solution, offering a way to heal through reconnecting with nature. This powerful therapeutic approach supports personal mental health and nurtures a reciprocal relationship with the environment. Let’s explore how nature-based therapy benefits both individuals and the planet, fostering well-being and a deeper connection with the natural world.
What is nature-based therapy?
Nature-based therapy (also referred to as Nature Therapy or Ecotherapy) is a structured form of psychotherapy designed to help individuals reconnect with nature and foster a healthy relationship between people and the natural world. This approach promotes the well-being of both humans and the environment. Led by a nature-based therapist, this therapy involves psychotherapeutic activities carried out with ecological awareness, either in natural settings or by incorporating nature-based activities, while also considering the client's needs and psychotherapeutic goals. During nature-based therapy sessions, the natural environment becomes an integral part of the healing process. At its core, nature-based therapy operates as a “two-way street,” emphasizing the importance of nurturing the reciprocal relationship between humans and nature.
Key theories behind nature-based therapy
The biophilia hypothesis
The biophilia hypothesis is a theory that suggests that humans have a deep-seated desire to connect with nature and other living beings. This idea was first introduced by Erich Fromm, a German-born American psychoanalyst, in his book “The Anatomy of Human Destructiveness” in 1973, where he defined biophilia as “the passionate love of life and of all that is alive.” Fromm believed that this innate characteristic of humans drives them to seek out relationships with nature. Later, American biologist Edward O. Wilson expanded on Fromm’s theories in his 1984 book “Biophilia,” proposing that humans have a genetic predisposition to seek out interactions with other living organisms. Wilson believed that this connection with nature is essential for our mental and physical well-being. The concept of biophilia has gained popularity in fields such as environmental psychology and landscape architecture, where it is used to inform design choices that promote human well-being. It has also been used to explain why people are drawn to natural landscapes, animals, and even urban green spaces.
The stress reduction theory
The Stress Reduction Theory, put forward by Roger S. Ulrich, delves into the effects of natural environments on stress levels and overall well-being. This theory, proposed in the 1980s, posits that exposure to nature can have a positive impact on reducing stress and promoting healing. The primary study linked with Ulrich’s Stress Reduction Theory is the “View through a Window” study carried out in a hospital setting. Ulrich compared patients recuperating from gallbladder surgery who had a view of nature outside their windows with those whose windows faced a brick wall. The study found that patients with a view of nature experienced fewer complications, required less pain medication, and had shorter hospital stays compared to those with a view of the brick wall. Ulrich’s theory suggests that natural settings have a calming and restorative effect on individuals, leading to physiological and psychological benefits. The presence of nature, whether experienced directly or through views, is believed to reduce stress, promote relaxation, and contribute to the overall healing process.
The Attention Restoration Theory, proposed by Kaplan and Kaplan in 1989, suggests that individuals can recover from mental fatigue and restore their focus by spending time in natural settings. ART distinguishes between two types of attention: involuntary, which is automatic and effortless (such as being captivated by birds or rustling leaves), and directed attention, which requires effort and concentration (such as focusing on cognitively demanding tasks). According to ART, natural environments provide rich, calming stimuli that engage involuntary attention, allowing the brain to take a break from directed attention. This leads to reduced mental fatigue and improved cognitive performance. Kaplan and Kaplan also identified four key components of restorative environments: being away (escaping from routine), fascination (nature’s effortless ability to capture attention), extent (a sense of vastness or connectedness, even in small spaces), and compatibility (the harmony between human nature and the natural environment). These qualities of nature help the mind recover from mental exhaustion, enhance focus, and reduce stress.
Ecopsychology
While ecotherapy has been influenced by ecopsychology, the two terms are not interchangeable. Ecopsychology (from the Greek oikos meaning "house," psychē meaning "soul" or "life," and -logia meaning "study" or "reason") is an interdisciplinary field that integrates ecology and psychology, with a strong focus on promoting sustainability. The term was first introduced by Theodore Roszak in his book The Voice of the Earth, where he emphasized the importance of understanding the needs of both the planet and individuals as a continuum. Together with psychologists Mary Gomes and Allen Kanner, Roszak further advocated for a "greening of psychology" in Ecopsychology: Healing the Mind, Restoring the Earth, suggesting that recognizing our connection to the Earth is essential for understanding ourselves.
Ecopsychology differs from conventional psychology by exploring the emotional bond between humans and the Earth. It examines the reasons behind environmentally damaging behaviors and seeks to inspire sustainable practices. In essence, ecopsychology focuses on "what is," while ecotherapy provides the "how to" for fostering a therapeutic connection with nature.
What does scientific research say about connection with nature?
Nature-based therapy has proven to be an effective approach for alleviating symptoms of various mental health challenges, fostering a deeper connection with nature, and strengthening healthy aspects of personality, behavior, and relationships with the environment. It can be seamlessly integrated with other forms of psychotherapy and treatment plans when appropriate. However, it’s important to note that nature-based therapy is not a replacement for medication or treatments prescribed by a doctor. Always consult your healthcare provider before making any changes to your treatment plan. Below are some of the recent scientific findings on the connection with nature, nature-based activities, and the therapeutic benefits they offer.
Connection with nature boosts physical health and reduces stress
Engaging with nature has been shown to positively impact both mental and physical health. One study compared stress levels in three environments: a wilderness-like setting, a municipal park, and an indoor exercise facility. Using markers such as cortisol and amylase, along with psychological assessments, the study revealed that time spent in natural settings significantly reduced both physical and psychological stress compared to urban or indoor environments.
A review of 31 research projects involving 1,842 participants further highlighted nature's role in stress relief. The findings demonstrated decreased stress levels, lower cortisol, reduced anxiety, improved heart rate variability, and enhanced overall well-being.
Recent scientific evidence also links exposure to nature with improved cognitive function, mental health, physical activity, sleep quality, and healthier blood pressure levels.
Nature-based activities improve mental health
The connection with nature, often referred to as "connectedness," has been linked to improved mood and mental health. A meta-analysis led by Dr. Alison Pritchard at the University of Derby found that individuals who feel more connected to nature experience greater eudaimonic well-being—a deeper form of contentment that encompasses a sense of purpose and meaning in life.
Research indicates that spending time in natural environments reduces rumination, worry, and stress while enhancing mindfulness and emotional regulation. This means that a mindful walk in the park can help you manage your emotions better.
Another recent study revealed that exposure to nature evokes a sense of authenticity, aligning individuals with their true selves through mechanisms such as self-esteem, fulfillment of basic needs (autonomy, competence, relatedness), mindfulness, and positive emotions. The study highlighted the crucial role of self-esteem and autonomy in improving psychological well-being, resulting in increased life satisfaction and meaning, while reducing depression, anxiety, and stress.
Engaging in activities in blue spaces, such as lakes or oceans, also provides lasting mental health benefits. For example, a study on stand-up paddling in blue spaces found that participants experienced reduced rumination, improved mental health, and a lasting sense of calm and positivity. These activities foster a shift in mindset and help build stronger connections with others, further enhancing well-being.
Connecting with nature benefits people of all ages
Engaging with nature offers profound benefits across all age groups. A systematic literature review found that, for children, connecting with nature strengthens mental resilience, creativity, and overall happiness. Beyond individual growth, time spent in nature fosters social skills, encouraging collaboration, empathy, and a sense of belonging. Children who spend time outdoors often develop a deeper care for the environment, promoting further outdoor activities and cultivating a lifelong appreciation for nature. This connection also enhances their confidence as they achieve goals in natural settings and contribute to environmental protection. Parents and educators play a crucial role in providing access to these experiences, laying the foundation for well-rounded development and a lasting bond with the natural world.
Another study found that for young people, nature-based therapy has been shown to reduce depression and enhance their connection to nature, especially in challenging times like the COVID-19 lockdown. Meaningful time spent outdoors significantly improved their mental well-being during these periods. In older adults, mindful walking has proven to be a powerful tool in protecting cognitive health, particularly in those at risk of dementia. A study focused on African American seniors revealed that regular mindful walking sessions greatly improved cognitive function, well-being, and quality of life. This low-cost, nature-based intervention could be key to reducing the risk of dementia in aging populations.
Nature connection enhances prosocial and pro-environmental behaviour
Recent research suggests that contact with nature enhances prosocial behaviors by fostering a stronger sense of nature connectedness and self-transcendence (the ability to go beyond one's own self-interest and connect with something larger, such as nature, community or a higher purpose) while reducing materialism. This was explored through five multimethod studies conducted in both laboratory and field settings. The studies found that individuals who had more contact with nature showed greater prosocial tendencies, such as increased willingness to donate, cooperate, and help others. These prosocial behaviors were mediated by heightened self-transcendence and lower materialism. In both lab-based experiments and real-world scenarios, nature contact consistently led to more prosocial behaviors compared to urban contact. This research advances our understanding of how nature-human interactions can positively influence social behavior.
Additionally, a large-scale survey of 1,000 adult residents in Brisbane, Australia, revealed that regular contact with nature, whether in public urban spaces or private outdoor areas, enhances both personal well-being and pro-environmental behaviors. The study found that nature contact significantly mediated the relationship between nature connection and behaviors like environmental volunteering. This suggests that urban planners and policymakers should prioritize access to nature in urban environments, as it promotes both individual well-being and environmental conservation.
Recent research also indicates that visiting natural environments, feeling connected to nature, and engaging in physical activity are closely linked to pro-environmental behaviors. The study found that these relationships can vary between men and women, influencing behaviors like environmental volunteering and eco-friendly purchasing.
A systematic review of 832 studies further confirmed the positive impact of both psychological and physical connections with nature on human cognition, social skills, physical and mental health, and pro-environmental values. Despite this growing body of evidence, these benefits are still underutilized by health and conservation policymakers. The review underscores the importance of fostering human-nature connections as a critical factor in building a sustainable future. Despite extensive research highlighting the positive effects of nature on mental health, well-being, and fostering prosocial and pro-environmental behaviors, several myths about nature-based therapy persist. These misconceptions can hinder a deeper understanding of the reciprocal relationship between humans and nature. Nature-based therapy is not just about personal healing; it's about nurturing a meaningful connection with the natural world. Yet, despite the proven benefits, these human-nature relationships remain undervalued in modern healthcare practices. For a deeper look into the myths surrounding nature-based therapy, you can explore article 10 Myths About Nature-Based Therapy.
What makes nature-based therapy psychotherapeutic?
Can all activities in nature be considered therapeutic? Does taking a walk in the woods, gardening, going on a 5-day hike, or drawing on the seashore count as “nature-based therapy”? The answer isn’t straightforward. While some people may find these activities therapeutic, others might view them as ordinary tasks that anyone can do to feel better.
To make an activity in nature “healing”, several components are necessary, including:
Safe and supportive environment
Not every natural setting is inherently therapeutic. A diverse, life-rich, safe, comfortable, and accessible environment is essential for individuals to feel emotionally secure and fully engage with the experience. While outdoor spaces are ideal, thoughtfully designed indoor environments can also foster a healing connection with nature.
Therapeutic intent
Nature-based therapy is distinguished by the deliberate intention behind the activity. It’s not just about being in nature; it’s about using the experience to address specific goals, such as reducing anxiety, fostering self-awareness, or processing trauma. This focused intent is what elevates the activity from a recreational experience to a therapeutic one.
Guided reflection and mindfulness
Reflection is a crucial element of the therapeutic process, often facilitated by a therapist. Through mindful awareness of emotions, thoughts, and sensations, clients can deepen their connection with nature and make their healing experience more meaningful.
Emotional and psychological engagement
For nature to be truly therapeutic, active emotional and psychological involvement is required. Simply being in nature without mindfulness or engagement doesn’t lead to healing. The process necessitates openness, self-awareness, and a conscious emotional connection to the natural environment.
Integration in everyday life
The benefits of nature-based therapy extend beyond the time spent in nature. True healing and transformation happen when the insights and emotional shifts gained from the experience are integrated into everyday life. This involves applying lessons learned in nature—whether it's practicing mindfulness, fostering self-awareness, or improving emotional regulation—to daily routines and challenges. The aim is to create lasting, positive changes that support both personal well-being and a deeper connection with the environment.
A qualified nature-based therapist helps facilitate these components, structuring the session and guiding the client through the process, working alongside nature as a co-therapist to support healing and growth.
Today, there are many ways to structure our engagement with nature to promote mental well-being. This could involve simple, relaxed activities like gardening, walking through a field of flowers, or floating on a river. Nature-based therapy also includes formal sessions led by trained therapists. The wide range of possibilities allows individuals to explore different avenues to enhance their mental well-being through a deep and meaningful interaction with nature.
Formalized types of nature-based therapies
Farming-related therapy. Involves working with crops, often in a community setting.
Animal-assisted therapy. Includes playing, communicating with, or training horses or dogs for therapeutic purposes.
Adventure therapy. Features activities like white water rafting or rock climbing for therapeutic outcomes.
Wilderness therapy. Aids groups, especially teens and young adults with behavioral issues, often incorporating hikes of varying durations.
Forest therapy (Forest bathing). A mindful practice where individuals use their five senses while walking through a forest.
Horticultural therapy. Utilizes plants and plant-based activities for human healing and rehabilitation.
Less formalized types of nature-based therapies
Green exercises. Physical activities in nature, such as walking, running, swimming, yoga, and other exercises.
Art, music, and dance in nature. Expressive activities conducted outdoors.
Nature therapy methods. Practices in nearby parks or nature spaces, including journaling, drawing, writing, meditation, grounding, photography, reflecting, etc.
Ecotherapy indoors. Activities that can be practiced at home, involving care for plants and pets, among other practices.
Ecotherapeutic lifestyle. A way of life that incorporates regular practices and activities related to ecotherapy at different levels.
Limitations of nature-based therapy
While Nature-Based Therapy holds great promise for improving mental health and deepening our relationship with nature, it is not without its limitations. Recognizing these challenges is essential for professionals, researchers, and individuals considering this therapeutic approach.
Structural and methodological challenges
A significant limitation is the absence of standardized protocols for treating a variety of mental health conditions. Furthermore, there are no uniform requirements for the education or qualifications of ecotherapists, which leads to inconsistencies in practice and quality of care.
Scientific foundation constraints
Although much research shows positive outcomes, more rigorous studies are needed to fully validate Nature-Based Therapy’s effectiveness. The complexity of human-nature interactions makes it difficult to establish clear cause-and-effect relationships, especially when using self-reported data or non-validated questionnaires. Controlled studies with validated measures are critical to advancing the scientific foundation of this approach.
Suitability for certain individuals
Nature-based therapy may not be suitable for everyone. Individuals with physical limitations, such as restricted mobility or impaired vision, may find it difficult to engage in outdoor therapy sessions. Additionally, people experiencing severe mental health conditions in their acute phase, such as schizophrenia or those at high risk of suicide, may require more specialized and immediate interventions.
Weather and environmental conditions
When practiced outdoors, nature-based therapy is highly dependent on environmental conditions, which can be unpredictable. Inclement weather, extreme temperatures, or seasonal changes may disrupt outdoor sessions, limiting their frequency and consistency and potentially impacting treatment outcomes.
Ethical and environmental concerns
Therapists must remain conscious of the environmental impact of conducting therapy in natural settings. Practitioners must follow sustainable and ethical principles to ensure they are not damaging or overusing the natural spaces they aim to connect with and protect.
While science has only scratched the surface of nature’s profound mysteries, it’s evident that our connection to and care for the natural world can be a powerful catalyst for both mental and physical well-being. This relationship offers us not only the strength to heal ourselves but also the wisdom to protect our planet and nurture one another. Amid the scientific complexities, one truth stands out: nature is a steadfast ally of our health. Now is the time for a collective shift in mindset, to treat nature with the same care and respect we offer to those we love. To explore these ideas further and discover practical ways to deepen your connection with nature, visit Whisper of the Earth for more insights, guidance, and inspiration.
Read more from Karina Jaskova
Karina Jaskova, Nature-Based Therapist, Clinical Psychologist
Karina Jaskova is a Certified Clinical and Health Psychologist, as well as a practitioner of Nature-Based Therapy and Cognitive Behavioral Therapy (CBT). Since entering the field of psychology in 2006, she has been dedicated to guiding individuals from all walks of life toward mental well-being. Her deep connection to nature, nurtured since childhood, inspired her to explore Nature-Based Therapy and Ecopsychology, leading to the co-founding of the Society of Nature-Based Therapy Latvia. Through her platform, Whisper of the Earth, Karina shares practical insights to help people reconnect with nature, fostering personal healing and respectful relationships with the natural world, while reminding us that we are an integral part of nature.
