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Science Finds That “Forest Bathing” Can Really Make Us Mentally Healthier

Science Finds That “Forest Bathing” Can Really Make Us Mentally Healthier

What is Forest Bathing?

Forests have always held a special place in the hearts and minds of people everywhere. In 1982, the Forest Agency of Japanese government initiated shinrin-yoku, a national public health program. Its objective is to encourage Japanese residents to get involved with nature and to expose their bodies and minds to the overhead tree canopy. This eco-therapy is relatively simple as the goal is to accomplish nothing. When forest bathing, there is no need to hike or run. The focus is on merely roaming about the forest, taking it all in, and breathing.

The notion that time spent in the forest results in improved physical and mental health is not new, but rather rooted in many ancient customs and traditions. Today, however, research has backed up these claims. Some of the proven benefits of forest bathing include reduced production of the stress hormone cortisol, boosted levels of happiness, and an increased ability to focus and concentrate.

The Effects Of Forest Bathing On Cortisol Levels

One Japanese study, conducted under Institutional Ethical Committee of the Forestry and Forest Products Research Institute regulations, set out to measure the effects of forest bathing on cortisol levels. Researchers gathered 280 subjects and identified 24 forests for testing. Each experiment involved groups of 12 individuals walking through and viewing either forests or urban areas.

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Cortisol measurements were taken at the research facility in the mornings before breakfast, before and after walking, and before and after viewing. The test took place over 2 days. On the first day, the group was split between urban and forest settings and on the second day, they switched locations.

Results indicated that forest exposure led to lower concentrations of cortisol, the stress hormone, as well as reduced blood pressure and heart rate.

Other Positive Psychological Effects Were Proven

Other research has indicated that forest bathing has positive psychological effects. In this study, researchers utilized the State-Trait Anxiety Inventory Scale and the Multiple Mood Scale, which measures depression, friendliness, boredom, hostility, liveliness, and well-being.

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498 volunteers participated over a span of 2 days. On the first day, they answered the surveys twice after forest exposure. The second day was a control in which participants responded to the surveys in a controlled environment.

Results concluded that, after forest bathing, hostility and depression decreased while liveliness increased. Interestingly, the findings indicated that the effect was greater on higher levels of stress. This research suggests that forest bathing can be beneficial as a stress reduction tool which may, in turn, reduce the risk of psychosocial stress-related diseases.

It Can Also Boost Your Immune System

Yet another benefit of forest bathing is that it boosts immune system functioning. Several studies have shown an increase in Natural Killer cells (NK cells) after exposure to forests and phytoncide, an essential oil derived from wood.

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NK cells produce a rapid immune reaction against viral-infected cells and work to prevent tumor formation. These cells are able to identify, attack, and kill infected cells that lack major histocompatibility complex (MHC). Without MHC, detection of infections is missed by other cells, like T lymphocytes. Researchers, who had previously shown that NK cell production remains elevated in both men and women for longer than 7 days after a weekend forest trip, conducted another study in 2010.

This time, the researchers sought to measure the effects of a 1-day trip to the forest in male immune systems. Twelve volunteers participated in the study, walking for 2 hours in a forest in the morning and afternoon. Researchers took blood and urine samples prior to the trip and for 8 days following forest exposure. The findings indicated that NK cell and anti-cancer protein activity increased after the forest bathing experience. Tests of the forest air also identified a presence of phytoncides.

Get out of the city!

Armed with this information, it’s safe to say that you deserve a trip either out of the city or to a nearby forest park this weekend. Find a walk under the trees that is easy and preferably under 3 miles. Stroll slowly, take in your surroundings, and find somewhere to sit and think for a while. Practice deep breathing and remember, the goal is simply to spend time in the forest. You’ll come away feeling refreshed, relaxed, and more energetic!

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Featured photo credit: Ersi via Pixabay via pixabay.com

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Amber Pariona

EFL Teacher, Lifehack Writer, English/Spanish Translator, MPA

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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