The Power of Eco-Therapy on Mental Health
By Michelle Kwan | Intern, Mind HK and Medical Student, HKU
Living in a cosmopolitan city like Hong Kong, too many of us adopt a sedentary lifestyle and seldom take advantage of the outdoors. However, we should never undermine the power of nature and its therapeutic effects on our mood. In fact, research suggests eco-therapy is beneficial for our mental health.
What is eco-therapy?
Eco-therapy, sometimes also known as green therapy or nature therapy, views physical and mental health of a human in the context of the health of the Earth and its natural ecosystem (1). Although there is no single definition for eco-therapy, you should be aware that there are different forms of eco-therapy, for example, green exercise, horticultural therapy, body therapy through movement, animal-assisted therapy and art therapy. Sometimes, talk therapy such as cognitive behavioural therapy (CBT) will be incorporated into eco-therapy. It is important to note that eco-therapy can also take place in an urban setting, such as a garden, park or farmland.
How can eco-therapy improve mental health?
Eco-therapy can help reduce stress and frustration.
In a study conducted in Edinburgh, subjects were connected to a mobile electroencephalography (EEG) when walking in urban and green areas. It was shown that when walking in the green space zone, walkers reported lower levels of frustration and arousal and meditative-like brain waves were found (2). Although we have yet to learn about the mechanism behind this, it is believed that interacting with nature may help reduce stress and develop a positive mindset, thus strengthening the immune system (1).
Eco-therapy improves resilience.
Resilience is the capacity to bounce back from life adversities. It is reported that ecotherapy helps with feelings of isolation and loneliness and builds peer support networks, which supports improved resilience (3). Another survey also suggests that individuals who scored higher in “connection to nature” were more likely to score higher in psychological resilience (4).
Eco-therapy improves concentration and productivity levels.
According to psychotherapist Astrid Merkt, eco-therapy can increase productivity, mental clarity and enhance cognitive function (5). A review also reflected that eco-therapy can improve concentration and memory, especially in attention-deficit hyperactivity disorder (ADHD) children (1).
Eco-therapy can help prevent symptoms of depression and anxiety.
Psychotherapist Astrid Merkt also stated that eco-therapy can lower stress hormones, and can help in reducing depressive and anxiety symptoms (5). Horticulture therapy, which is a subtype of eco-therapy, can also reduce stress, increase self-esteem and reduce risk of depression (1). The findings echo with a recent study, which encouraged the use of eco-therapy during the COVID-19 pandemic to reduce risks of depression and anxiety and maintain general well-being at this difficult time (6).
It can support treatment.
Eco-therapy can also be included in therapies for mental health problems. For example, a review has shown that eco-therapy is effective in supporting children with ADHD. Exposure to nature helps to reduce symptoms of ADHD and such effect has been proven in children from multiple geographic locations and household incomes (1). Eco-therapy has also shown to be effective in treating post-traumatic stress disorder (PTSD); it demonstrated a positive impact on PTSD symptoms and quality of life (7).
How can I get started?
You can always start with something basic. A daily walk in the park or a short hike over the weekend is more than sufficient to reap the benefits. You can also combine regular exercise with your outings outdoors; this has incredible impacts on your physical and mental health. The place and duration do not really matter — the key is to find a place, which you find most pleasing. Take a break from the busy urban setting and emerge yourself in a natural environment (8). It is not necessary to conduct eco-therapy alone. In fact, a study conducted in 2014 has shown that nature-based group walks can effectively reduce stress and improve mental well-being (9). Therefore, phone up a friend and explore what Hong Kong has to offer! However, please remember to adhere to COVID-19 Government guidelines.
This article is informative only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Sign up for ‘Move It for Mental Health’ Campaign: www.moveithk.com
Read more:
Ideas to help you get started on your #50kmNatureChallenge
Hiking Hong Kong: What Are The Main Trails?
Learn more about Nature and Mental Health: https://www.mind.org.hk/mental-health-a-to-z/nature-and-mental-health/how-can-nature-benefit-my-mental-health/
Safety
At Mind HK, safety is always our top priority. Given the flu season and Coronavirus outbreak, we ask all ‘#MoveItHK’ participants to take extra safety precautions during this time and follow government guidelines. At all times, we encourage you to take extra precautions: wash your hands before and after working out, wear a mask when in the community or in crowded areas, avoid hiking in groups and in crowded areas, and refer to government guidelines: https://www.coronavirus.gov.hk/eng/index.html.
Managing mental health during the COVID-19 pandemic: https://www.mind.org.hk/mental-health-a-to-z/covid-19/managing-mental-health-staying-well-during-a-virus-outbreak/
For a list of emergency contacts, please visit: www.mind.org.hk/find-help-now/
For other local mental health services, please visit our Community Directory: www.mind.org.hk/community-directory/
For more information on mental health in Hong Kong, please visit: https://www.mind.org.hk/mental-health-in-hong-kong/
For more information on seeking help in Hong Kong, please visit: https://www.mind.org.hk/getting-help/
Questions? Email the team at media@mind.org.hk .
