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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 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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