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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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Published on March 2, 2021

How To Not Stress: 10 Stress Management Techniques

How To Not Stress: 10 Stress Management Techniques

It is not easy to decipher how to not stress, as stress is a part of life. Stress is the wear and tear of our mental and physical being as we continue to find soothing ways to cope with the constant change in our surroundings.

People often think of stress as related to work, chores at home, illnesses, and trying to beat rush hour traffic—which is not wrong—but it is more. Several factors trigger stress, but stress is the body’s internal reaction to fight or take flight in the presence of adversity.

In simple biological terms, stress is the state of increased arousal necessary for the human body to defend itself from a clear and present danger. Whenever we feel anxious, angered, tired, frightened, happy, excited, sad, or afraid, we are undergoing stress.

From minor challenges to major issues, stress is an acceptable and unavoidable pressure of human life. Stress is normal until we are incapable of controlling and coping with the overwhelming effect that stress becomes a problem.

Three in every four adults American suffer from stress—that is about 77 percent of the population.[1] Stress is triggered by anything from the economy, jobs, home front, kids, illnesses, and so on.

Types of Stress

In learning how not to stress, you must understand the types of stress and how you encourage it in your life. The causes of stress (stressors) are varied and multiple, but I am grouping them into two sectors.

External Stressors

These are external triggers that affect your immediate ability to stay focused or composed. They are:

  • Physical environment – confined spaces, light, noise, heat, brightness, and even darkness
  • Organizational – rules, regulation, deadlines, office gossips, pressure from work, etc
  • Social interaction – bullying, bossiness, disregard, harassment, aggressiveness (general human behavior towards you)
  • Life crises – death, relocation, new baby, marriage, losing your job, divorce, etc
  • Daily hassles – late in catching the bus, misplacing your car/house keys, mechanical breakdown, etc

Internal Stressors

These are stressors that emanate from our thoughts, mindset, and attitude. For example:

  • Your lifestyle – not getting enough sleep, busy schedules, caffeine or alcohol
  • Negative thoughts – pessimism, self-criticism, overthinking, feeling incapable.
  • Mind traps – being too personal about issues, unrealistic expectations, exaggerated or rigid mindset, etc
  • Personality traits – workaholic, OCD, perfectionist, etc

These factors contribute heavily to mental and physical stress leading to fear, anger, unforgiveness, and depression.

Stress and You

To consider stress as an ailment of modernity and technology is misinforming. Yes, our fast-paced lives and lifestyle are stressful, straining, and under relentless pressure. But we have actually created these triggers on our own. This is due to a desire for intense competitiveness and to match up with our peers. Stress is different for every individual, even if they are in the same situation.

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For example, a couple going through a bitter divorce will see the man enjoying himself while the lady suffers from bouts of emotional ups and downs. What is distressing to you may be nothing to another.

Take this example: a man works effectively in the comfort of his home yet finds working in a team or office stressful and overwhelming.

It is necessary to know that most of the stresses we experience are self-generated and self-induced. How we perceive (life)—whether a situation is threatening, sad, or happy—depends on how we see ourselves. The ability to recognize the stresses we create is the first step toward preventing stress.

Symptoms of Stress

Excessive, prolonging, and denying the existent of stress in our lives is detrimental and affects our entirety—and if left unresolved, results in a feeling of fear, anger, frustration, and depression.

Stress contributes to simple illnesses like headaches, skin diseases, ulcers, insomnia, and digestive problems. In severe cases, stress can lead to suicidal thoughts and death. The following are the symptoms of stress grouped into four categories.

Physical Symptoms

  • Fatigue
  • Change in sleep pattern without any obvious reason
  • Unstable digestive system resulting in diarrhea and inability to hold down food
  • Low sexual libido
  • Headaches and body pain
  • Dizziness, unnecessary sweating, and feeling faint
  • Palpitations, breathlessness, quickened heartbeats, or missed heartbeats

Mental Symptoms

  • Inability to focus
  • Memory lapses
  • Indecisiveness
  • Confusion
  • Disorientation
  • Fear/panic attack

Behavioral Symptoms

  • Eating disorder and appetite
  • Increase smoking and alcohol intake
  • Restlessness, fidgeting, and nail-biting

Emotional Symptoms

  • Depression
  • Easily irritated
  • Anger, rage, cry easily
  • Deterioration in hygiene habit and appearance

The primary triggers of stress are lack of financial stability, job security, family responsibility, personal relationship, health issues, and safety. Now that we have successfully categorized stress, it is time to recognize the one you are suffering from and choose a simple technique to manage it.

Remember, stress can be controlled, allowing you to live a fulfilling life.

10 Stress Management Techniques

The most common stress management techniques are eating right, exercise, yoga, and meditation. However, some stress is beyond these four techniques, so we will try to list out as many as possible to help you beat that stressful situation.

A set of simple yet effective techniques to help individuals identify, understand, and effectively deal with the stress in their lives to minimize the impact.

1. Change the Perspective

How many times have you replayed a negative situation and outcome in your head that never happens? We are all human, and as crazy as it sounds, negativity is appealing and more creative than positive things. However, stress is tied to negativity and our inability to break free from them.

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Changing your perspective is not as simple as ABC. However, you can start by analyzing the feeling, removing all exaggerated parts, pick out the truth (be honest here) and discard the rest. Phew, that wasn’t so hard, was it?

Now, take the truth and work on it from a positive angle. You will immediately feel less stressed, disoriented, and angered. It will take some time, but never judge an issue from an exaggerated point of view.

2. Create a Journal

A problem shared is half solved. While we cannot all go about blabbing our predicaments to others, an effective way of sharing and solving is journaling. There is really nothing difficult about journaling—it is just you writing the day’s events and how they made you feel.

Stress takes clarity, focus, and awareness of our immediate environment from us. Well, journaling restores them back to you. When you write down your feelings, you can identify, understand and deal with them better than replaying them in your head. It allows you to separate your feelings, accurately define emotion connect with your internal aura for better clarity.

3. Mindful Breathing

Stress takes peace and stability away from your life. Breathing is held in high regard by Buddhists, Hindus, and Taoists who believe breathing is a system of reintroducing peace into a troubled soul.

Mindful breathing is breathing that comes from the pit of your belly. It is, deep consistent, and stress relieving breathes which calm you down.

Mindful breathing can be done anyway in two easy steps:

  • Gentle inhale air to fill your lungs and stomach while slowly counting to 3 or five through your nose
  • Hold for a second or two and gradually exhale while counting 1 through 5

Repeat this as many times as possible until you feel your power returning to you. As you exhale, imagine that you are breathing out the stressors and tension.

4. Positive and Guided Daydreaming

We all daydream—some are good, and others run wild with our imagination. Using guided images and thoughts, you can avert a stress situation from escalating.

For example, you just had a heated argument with your spouse on the phone, and you are at work. Two things can happen: have your mood down all day, or you can identify the stress and calm dissipate it with happier images—daydreaming.

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Close your eyes and imagine a happy memory. Use good thoughts to counteract negative ones ad build your confidence from deep within. Also, forgive the situation and yourself, else you will keep playing the thought in your mind.

5. Go Back to Your To-Do List

If you cannot complete the chores, let it be. Remember that trying to squeeze in more than you can handle is actually killing you gradually. Even superman rests once in a while, so you should, too.

Reducing or prioritizing your workload could be the solution to the constant headaches, backaches, and shoulders. If you are a mom, learn to delegate duties to your kids or allocate time to work for yourself.

6. Yoga It

Yoga is an Indian form of meditation that combines simple poses, deep breathing, and relaxation techniques to ward off stress and stressors. Yoga is an effective stress relief technique because it deals with the physical, emotional, and mental organs that stress hacks into. The immediate benefits of yoga are felt immediately, but the long-term impact is also beautiful.

To get started, you can follow simple yoga programs online or enroll in a class to help you to master the poses at your own pace. Yoga enables you to breathe easily, improves the clarity of thoughts and mind, relaxes the body and mental health. However, if the twist and turns of yoga are not for you, then you will enjoy the next technique.

7. Add Exercise to Your Routine

Our body is like a car engine, if you do not maintain it, it will crash when you need it most. Regular exercise builds a strong body, no doubt. However, it also builds a strong mind to deal with stresses that affect us daily. You do not have to HIIT or do any strenuous exercise, choose something simple and for 7 to 15 minutes every day.

Joining a gym or community fitness center is outstanding, but you can choose to walk, run, jog, swim or go dancing. The idea is to keep your body moving for fun. Furthermore, if you are the outdoorsy type, indulge in your passion and watch the stress melt away.

8. Massage and Detox Therapy

When your insides are unclean, it can lead to stress. Equally, tired and over-working can double the stress effect leading to illness and mental breakdown.

There are many reasons to go for a massage, and stress is one of them. Massages are an ideal tool for maintaining physical and emotional health. While detoxification is a way to relieve the stress on your internal organs, both will make you feel light and relaxed.

9. Imbibe in the Power of Positive Affirmations

The power of positive talk has proven to increases positive emotion, compassion, and confidence in the speaker. How we treat ourselves determines the outcome. If you begin the day with negativity, you are likely to attract negativity and problems to yourself.

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However, if you take your time to affirm positive thoughts in your life, you will succeed. Affirmations are more than mere words; they are meant to awaken the optimistic and daring part of your being.

So, when you feel that negative emotions are building up or images are flashing before your eyes, take a moment and remind yourself of your capabilities and believe it, too. What you perceive is what you are.

10. Getting Enough Sleep

Let’s be honest, it is almost impossible to get 8 hours of sleep as recommended, but you can get a good night’s sleep instead. Many people sleep for 8 hours or more but are restless in their sleep and wake up feeling exhausted, drained, and stressed.

Sleep is a fundamental way for the body to recuperate for the day’s activities. However, your sleeping condition should be prioritized for relaxing sleep. To do this, ensure your mattress is comfortable and your bedroom is at the right temperature.

If you cannot get 8 hours at night, try to nap in the afternoons and watch your diet before bed. Finally, create a sleep routine. You do not have to “do-or-die” it, but gradually ease your way into better sleep.

Final Thoughts

In conclusion, stress is the baggage you refuse to let go of. The more you pile on, the deeper you are sinking into a place of darkness.

Let go of the excess load now. Start by following these stress management techniques on how not to stress. Do you have one or two methods you are currently using to relieve stress? Feel free to add them to the list.

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Featured photo credit: whoislimos via unsplash.com

Reference

[1] American Psychological Association: Stress in America™ 2020

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