American mental health is on the decline. In the spring of 2020, when coronavirus slammed into the United States, anti-anxiety and anti-insomnia prescriptions increased by 21% according toa study conducted by Cigna. But even before the pandemic, teenagers were experiencing more major depressive episodes and suicide ideation in adults was increasing (MHA). It is well-known and frequently studied that our lives are too stressful, too consumed by technology, and too controlled by negative thoughts and emotions. And while significant mental health concerns should be evaluated by medical professionals, there may be some good news for those us seeking easier, at-home solutions to provide stress relief.

In the article “Greenspace Ecotherapy Interventions: The Stress-Reduction Potential of Green Micro-Breaks Integrating Nature Connection and Mind-Body Skills,” researchers found that even as little as 1-5 minutes spent in nature-based, self-guided activities can help participants relax, escape negative thoughts, increase mindfulness, improve attention span, and cultivate more positive feelings. In this study, participants were encouraged through signage to engage in mind-body exercises like deep breathing, guided imagery, body awareness, and focusing non-judgmental attention while in a natural environment. After the experience, 82% of participants reported some level of stress relief.

We know that spending time in nature can be a quick and effective way to reduce stress, lower blood pressure, decrease anger, and increase resilience. Outdoor experiences may even restore and refresh a mind over-exerted by too much technology and other forms of intense directed attention. But nature may seem pretty far away for those of us who exist in urban dwellings with tiny backyards. Traveling to the destinations of our dreams can be expensive and time-consuming. When coupled with stay-at-home orders issued across the country, readers may wonder how to create a safe and comfortable greenspace ecotherapy session of their own. Luckily, research shows that similar benefits can be achieved by incorporating nature into our indoor spaces through videos, audio tracks, or photographs.

Give it a try:

First, you’ll want to select a photo or other image that sparks your interest – some things to look for are detail, multiple colors and shades, and your favorite season or environment. For examples,click this link. 

Next, you’ll need to create a space inside your home. When selecting a spot, consider areas that: 

• Are not heavily used by others
• Are comfortable and quiet
• Have enough space for visual aids and movement (sitting, standing, stretching, etc)

Spend 2-3 minutes on each of the following exercises, and see if you can quiet your mind.

1. Practice Mindfulness: Examine your photo. Take note of color changes, shading, blades of grass or leaves. Try not to think of anything else – if your mind starts to wander, gently bring yourself back to the image. 

1. Sensory Experience: Imagine yourself completely immersed in the photo. You may visualize floating on a cloud, bathing in colors, or mirroring a tree (Greenspace Ecotherapy). Try to hear the image depicted – chirping birds, running water, wind through the trees. You may even be able to feel the sun on your face.

1. Deep breathing: Take some deep relaxation breaths while viewing your photo. Inhale and exhale, both to the count of four. This practice of self-soothing helps release stress and muscle tension, while also encouraging a more alert state. With your newfound attention, colors in your image may seem brighter, more detailed, and more fascinating.

When you’ve completed the exercises, take a minute to close your eyes, stretch, or even lie down. Ease yourself back into your day. Mindfulness practices get easier the more you do them, so remember that you can repeat these steps as many times as you like to achieve more and more benefit.

Share with us! How did you feel before and after completing these exercises? Feel free to upload a photo of your in-home ecotherapy space!