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Published on January 13, 2021

What Is Forest Bathing And How To Unwind Your Mind With It

What Is Forest Bathing And How To Unwind Your Mind With It

If you somewhat love nature and want to unwind your mind, then forest bathing is the right therapy for you. It’s a chance to not only discover more about your connection between you and nature but more importantly, to also improve your overall health—to better understand your senses and intensify them.

I started writing this article just after my daily ritual of forest bathing. During my stay at my parents’ house, who live just a few walking minutes from a huge forest that stretches for many miles, I used the occasion to again explore the region I once roamed when I was a child.

Back in the days, when we used to play there, I surely wasn’t aware of the influence that the forest had on my mental well-being, and I never thought that I would appreciate this rich environment to this extent. I was spontaneously connected with it—like being one with it.

Forest bathing was something that our ancestors just naturally did, not seeing it as a form of therapy but just a way of living. Today, we use it to recharge our batteries and unwind our minds.

The Urban Jungle vs. Forest Bathing

Why is bathing in the woods prescribed by some doctors as a therapy for reducing stress? Forest bathing researcher explains that “spending time among trees offers a panacea for a range of modern ills, including stress, depression, and anxiety, as well as the power to boost the immune system, decrease anger and even help you sleep better.”[1]

As our daily life became digitalized and we spending more of our time in modern infrastructure in between shopping malls, offices, airplanes, metros, trains, cars, and so on, our connection with the healing energy from the forest diminished.

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All of the comfortable but artificial spaces in which we spent most of our time seem to give us a sense of efficiency, safety, and productivity but take away our vitality, versatility, and creativity.

This is where the problem for stress creation begins as well as the trigger for a loss of passion towards what we do. Nonetheless, we began to think that life is to be found more in the midst of industrial cities—that life there is vital and creative—however, it turns out that the velocity of that life is just ill dynamic that breeds more stress and struggle than it creates vitality and creativity.

Therefore, forest bathing is prescribed as a stress reduction therapy to re-establish the connection with the source we basically come from—the forest.

The Idea of Forest Bathing

Physically reconnecting with nature is important, but if the emotional connection to nature—and, in particular, to the forest—is missing, the forest bathing has only a little effect. If you want to benefit maximally from the forest, you need to take it within you; the trees, the smell, the scenery, the humidity, and everything else that goes along with it.

Even when you’re physically not in the forest anymore, the forest is inside of you. Alone, the thought about the trees—being your external lungs—should evoke positive emotions and peacefulness.

We must not forget our roots and must return there (emotionally)—to where our food, our earliest skills, and inventions began. Deep in our spirit, we are “forest dwellers,” and all of our “lower” knowledge about construction, architecture, medicine, gastronomy, craftsmanship, and many other artisan skills have been learned from the woods and in the woods.

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The least you can do today, being an urban living being, is renounce just a few metropolitan habits (the ones that are responsible for your distress) and go out to hug an oak, a cedar, or even a birch—to look at a flower and understand the bees and feel the smell of the surrounding trees.

This is the idea of forest bathing. So, get out there and make the connection! In the next section, I’ll give an example of my connection with forest bathing. It simple and you can gain great value out of it by applying it.

Why Is the Forest So Powerful?

Did you know that the birth of the Upanishads—the people that researched the human consciousness and the universal consciousness to an unprecedented extent, creating the concept of meditation—found a place in the big forests of India? Therefore, the name for one of the earliest Upanishad is “Brihadaranyaka Upanishad—the Big Forest.”[2]

They retreated from civilization and went into the woods to contemplate the essence of life and explore the essence of the human mind. The forest was their temple, their shrine—it gave them stillness and calmness for exploring themselves. It gave them harmony of just being a plain human being,  unconditioned by ideologies created by corrupt individuals; it gave them space for opening their minds and look into the vast capacity of consciousness.

Before I started to study the Upanishads, I already have made a connection with the forest and fell in love with the trees. And to this day, I withdraw an enormous amount of energy out of them—their energy flushes all the unnecessary thoughts out of my mind.

I moved to a place which is literally in the forest, and I am surrounded by hundreds of different trees. I can set new goals when I spend time looking at them.

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How to Unwind Your Mind With Forest Bathing

I guess you have been many times in the forest, in the mountains, or the groves near your house. If you haven’t felt what proper forest bathing is, the next time you go to the forest, follow these steps:

1. Take a Good Look

Take a good look at the forest before you walk in it. Recognize it as your external lungs and get ready to get physically and biologically in touch with it. Understand that there is a molecular interaction between you and the whole forest. You inhale the oxygen from the trees as they inhale the carbon dioxide you exhale.

At this level, you are one with the forest—you both breathe together. This is the highlight of forest bathing, and it stands higher than your connection with it on a sensory level. However, the smell of the trees, flowers, and weeds, the look at all the marvelous colors that the forest offers and the sound that the trees, the birds, and the bees produce are pure enjoyment for your senses.

2. Smell the Odor of the Forest

As you continue to walk inside of the forest, smell the odor that the forest is spraying throughout its humidity, and deepen your inhalation gradually. Breathe gently, slowly, and deeply, intensifying your sense of smell. Identify, if you can, the different odors that the forest is producing. Enjoy your walk as you breathe deeply, and explore all the different odors. Make it a meaningful and significant experience for you.

3, Sit on a Rock or a Trunk of a Tree

After a while, sit on some bench, rock, or a trunk of a tree. Get in touch with nature, physically—hold a piece of wood, a branch, or a flower in your hand. Just sense how it feels. Touch a leaf or hug a tree—feel their energy. Know that a tree carries a great history within itself—some 350 million years.[3]

4. Have a Look Around

Have a look around you and see all the different colors that the forest displays—the colors of the trees’ trunks, the branches, and the leaves. Enjoy the beautiful scenery which magically changes its colors according to the season of the year.

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5. Listen

Finally, listen and hear the different sounds emerging from all parts of the forest, close and distant—the sound of the wind blowing the trees, the sound of the leaves, and the different sounds of the chirping birds. Let the sound of the forest occupy your mind and feel the positive vibration resonating through your whole body, especially in your head.

Final Thoughts

Bathe in all these sensations by making your connection to nature deeper. Learn to respect nature, and see it as your greatest energy resource. Consciously engrave these sensations and experiences within you, saying to yourself that you won’t forget them even after walking out of the forest.

Promise to yourself that these essential qualities that the forest instilled in you will resonate when you go back to your urban jungle. Take it all with you and carry this energy inside of you-let it grow by consciously taking slow deep breaths. The forest lives inside of you.

More Benefits of Forest Bathing

Featured photo credit: Yanny Mishchuk via unsplash.com

Reference

[1] The Japan Times: Stressed out? Bathing in the woods is just what the doctor ordered
[2] Britannica: Hinduism: The Upanishads
[3] Plant Evolution & Paleobotany: Rise of Trees

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Marcin Gil

Marcin is a spiritual being just like anyone challenging to uncover what we already have โ€“ spiritual freedom.

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Last Updated on January 18, 2021

How to Deal With Work Stress When You’re Stressed to the Max

How to Deal With Work Stress When You’re Stressed to the Max

Work stress is a modern epidemic. More than one-third of American workers experience chronic work stress. This is estimated to cost American businesses up to $300 billion a year in lost work hours and medical bills[1]. Therefore, it’s important that we start to learn how to deal with stress at work.

Clearly, if you’re suffering from work stress, you’re far from alone. However, this stress isn’t inevitable.

In this article, I’m going to suggest the most suitable ways to cope with stressful situations related to job demands so you can become a happy and productive worker again.

Where Work Stress Comes From

Certain factors tend to go hand-in-hand with work-related stress. The causes of stress include:

Too Much Work

You feel overwhelmed by your work and find yourself saying: “There are not enough hours in the day!” You may be taking on too many projects or staying to work overtime each time your boss asks.

The Job Is Too Easy

If the job doesn’t challenge you with problem solving or inspire you to learn more, you can quickly lose motivation and get stressed, as you feel you’re not growing in the position.

Lack of Social Support

Maybe you feel pressured by coworkers or don’t feel like you’re part of a community at work. Stress increases when we lack positive relationships, even at our job.

Little Praise, Lots of Criticism

A lousy manager uses constant criticism to try to motivate you, but all you really want to hear is “good job.” Even constructive criticism would be a step up.

Very Competitive Work Culture

You may feel like you’re constantly having to compete against your coworkers to get ahead. This can be exhausting and very stressful.

Lack of Control

Your boss or manager likes to micromanage, leaving you with little room to make your own decisions and utilize creativity.

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Aiming for Perfection

While it’s good to do your best, being a perfectionist can be a powerful work stress generator. You may feel like your work is never good enough, which can cause the anxiety you feel while waiting for someone to criticize it.

Low Salary

If you work hard but receive slim financial rewards, you may start to feel unappreciated, frustrated, and stressed.

The Negative Effects of Stress

Chronic stress is bad news for your mental and physical health. These are some health symptoms of stress[2]:

  • Headaches
  • Dizziness
  • Increased appetite
  • Eye strain
  • Backaches
  • Digestive problems
  • Fatigue
  • Insomnia

As one study points out, “chronic life stress has been consistently associated with poorer cognitive function, accelerated cognitive decline, and increased incidence of dementia”[3]. This underlines the importance of avoiding work stress as much as possible[4].

Stress Management at Work

    How to Deal With Stress at Work

    You don’t need to be a victim of work stress. Here’s how to manage stress in the workplace:

    1. Set Aside Some Time for Planning

    If work has become too much for you, and you’re constantly falling behind, it’s time to take a step back. Instead of trying and failing to catch up, you’d be much better off spending some time thinking about your goals and how to prioritize your tasks to improve time management.

    Learn how to set clear goals with this step-by-step guide.

    For instance, if your initial goal is just to get on top of your work (probably for the first time in months), then take 10 minutes to think clearly and deeply about how you can achieve this. Once your goal and tasks are clear in your mind, you’ll be ready for the second step.

    2. Align Your Tasks With Your Goal

    Just knowing your goal and associated tasks is not enough if you want to learn how to deal with stress at work. Many people reach this stage but still fall behind with their work and fail to achieve their goals.

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    The secret is to understand which of your tasks should be high priority, and which ones can be done when you have spare time.

    For example, checking your inbox every 20 minutes may seem to be a productive task for you, but in reality it acts as a constant distraction and a source of stress. Instead, you’d be better off setting aside 30 minutes in the morning and afternoon to check your emails.

    By doing this, you’ll free up the bulk of your day for tasks that can help you reach your goal. These tasks are likely to be things like writing a business proposal, creating a PowerPoint presentation, or finishing an important project.

    These tips on how to prioritize will help you align your tasks with your goals and work 10X more efficiently.

    3. Remove, Change, or Accept the Stressors

    How can you tackle specific work stressors? I recommend the following method that WellCast introduced[5]:

    Take a piece of paper and divide it into three columns. At the top, write remove in the first column, change in the second, and accept in the third.

    Next, think of the sources of work stress that are getting to you the most. Perhaps it’s your paycheck; it might be way smaller than you’d like or feel that you deserve. Don’t worry, this is your chance to break free from the stress surrounding your low pay.

    Which would you prefer?

    • To remove yourself from the company
    • To try to change your salary by asking for a pay rise
    • To accept that your salary is okay for you

    You may be surprised at what thoughts come into your mind. Don’t reject them, but allow yourself time to be clear on how you’d like to proceed.

    If the status quo feels good to you, then write “paycheck” in the accept column. If you decide you want to increase your salary but stay in the same company, write “paycheck” in the change column. And finally, if you decide the time is right to seek a new opportunity at a different organization, then write “paycheck” in the remove column.

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    By being decisive in this way, you’ll immediately feel a sense of control, and your stress levels will begin to decrease. All that remains is to set yourself a clear goal.

    Of course, if you have multiple work stressors, then use your remove, change, or accept sheet to work through all of them to reduce stress. It will be time VERY well spent.

    4. Create Positive Relationships at Work

    One key when learning how to deal with stress at work is being able to accept help outside of friends and family. Not only does it alleviate negative circumstances by creating a buffer between daily tasks and their negative connection, but it will provide a sense of support and relief in your personal life.

     

    Make an effort to create friendships with your colleagues. Go to the after-work happy hour, or just ask a colleague out for coffee at lunchtime. Not only will you have someone to confide in, but you will start to associate positive feelings to work.

    Forming a healthy relationship with your manager or supervisor is also a good way to alleviate stress. Positive, two-way conversations about where you stand in your job, being honest about how you feel, and working together to make a plan of action in terms of improved work conditions and expectations are paramount.

    This will lead to opening up and receiving the necessary resources you need to support or help you.

    5. Take Time for Yourself

    Anyone can get overwhelmed when stress occurs at work, and this can spill into other areas of your life. This is why it’s important to clock out mentally from your job and focus on stress management from time to time.

    Take time off to relax and unwind in order to regain your energy and come back to work invigorated. Make sure you actually do something you enjoy, like spending time with your kids or partner, or visit that city you’ve always wanted to explore.

    If taking time off work isn’t possible in the midst of your stress, take scheduled breaks throughout your day. Sit quietly somewhere, or do some stretches to get your blood flowing.

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    6. Take Mindful Action Towards Your Health

    The irony of work stress is that your healthy habits can take a backseat, which can increase levels of stress. Maintaining and even improving your physical and mental health will keep your stress under control.

    Eat Healthy Foods

    Make sure your diet is full of foods that provide your body with sufficient nutrients. Eat more fruits and green vegetables, whole foods, omega-3 rich fish, and seeds such as flax, chia, and hemp. These types of food ensure your body is working optimally to cope with its stress mechanisms.

    Avoid Unhealthy Foods

    This is obvious, but it’s these kinds of foods you reach for in times of stress and negativity. High-fat foods, such as cheese and red meat, cause sluggishness and tiredness. Foods high in refined sugars, like cookies, chocolate bars, and bread, can be convenient snacks, but they cause you to crash and burn.

    Exercise Regularly

    Endorphins are great for counteracting stress, and you can get more of them through exercise. Exercise creates a distraction and helps you get your thoughts back together in an orderly way. Start exercising today to improve your physical and emotional health!

    Get Enough Sleep

    Make getting 8 hours sleep a priority to help diminish work stress. When we’re stressed it can sometimes feel hard to get to sleep, but sleep deprivation only exaggerates our current stress.

    Final Thoughts

    Everyone encounters work stress. It’s a natural and normal human reaction. The difference between letting the stress overcome you and coping with it is getting a head start by creating a positive environment and lifestyle.

    Learning how to deal with work stress is both an inside and outside job. Focusing on improving your health will create a positive mind that’s able to react better. Forming positive relationships with certain people around you will give you emotional support.

    Beat stress with the right mindset!

    More Tips on Dealing With Stress

    Featured photo credit: whoislimos via unsplash.com

    Reference

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