Ecopsychology and Ecotherapy – How Can Contact With Nature Support Our Health?

Ecopsychology and ecotherapy – what are the differences?

Ecopsychology is a field that promotes a shift away from an egocentric view of the world to a more ecocentric approach. It highlights how reflecting on our place in the natural world can influence our behaviour, making us more responsible caretakers of the environment. This approach not only reinforces a sense of care for nature, but also fosters the feeling of belonging to the natural world. Such perspective can be supportive, especially in a world where we are forming more and more loose and shallow ties.

Ecotherapy, on the other hand, is a form of therapy that uses the natural environment and interactions with nature to improve mental and emotional well-being. This method assumes that being in nature can effectively reduce stress, as well as improve mood and mental health. Studies show that being in a natural environment lowers cortisol levels, thus reducing feelings of anxiety and alleviating symptoms of depression. Ecotherapy is sometimes used to complement traditional forms of psychotherapy and includes a variety of methods.

Both ecopsychology and ecotherapy emphasise man’s deep bond with nature and its fundamental importance for mental and emotional health.

Forest bathing – the beneficial effects of the forest

Forest therapy, which includes so-called forest baths (Japanese: shinrin-yoku), is an ecotherapeutic method that originated in Japan. It involves immersing oneself in a forest environment to experience relaxation and increased attentiveness. A study by Qing Li, an associate professor at Nippon Medical School in Tokyo, found that forest bathing reduces cortisol levels, lowers heart rate and blood pressure, and even improves immune function. What is more, it also has a positive effect on mental health – it reduces symptoms of anxiety and depression, and soothes shattered nerves by lowering feelings of anger and rage. One of the key therapeutic agents are phytoncides – volatile organic compounds emitted by trees that promote the body’s regeneration process.

Hortitherapy – a garden on prescription

Hortitherapy, or plant therapy or garden therapy, is based on active participation in gardening activities. Studies show that contact with plants not only reduces stress, but also provides a sense of fulfillment and helps you feel needed. Furthermore, the method can reduce symptoms of depression and anxiety disorders as well as improve cognitive function, especially in older people. In addition – if held in groups – it supports the formation of social ties and builds a sense of belonging, making it a versatile therapeutic tool.

Dog therapy – canine friends

Dog therapy is based on interactions with trained four-legged companions that support emotional regulation, reduce stress symptoms and foster better social relationships. Studies show that contact with therapy dogs stimulates the release of oxytocin – the hormone of attachment and relaxation – which helps alleviate symptoms of anxiety and depression. The therapy is applied to work with a variety of groups, including children, the elderly and patients with mental disorders. The effects of dog therapy include not only mood enhancement, but also a significant reduction in stress levels.

Ornithotherapy – birdwatching

Ornithotherapy is a therapeutic method of observing birds in their natural environment. Research indicates that birdwatching not only facilitates relaxation, but also arouses positive emotions, which contributes to reducing symptoms of depression and anxiety. This was confirmed by a 2016 study by Daniel Cox and Kevin Gaston. What is more, study participants reported a greater sense of fulfillment and being needed. Therapeutic ornithology can therefore improve well-being by engaging with the nature around us and distracting us from stressors in our personal and professional lives.

Exercising in nature

Physical activity outdoors, such as walking, biking, gymnastics or running surrounded by greenery, is not only a way to improve fitness, but also to reduce stress. Studies show that exercising in nature improves mood and boosts self-esteem more than exercising indoors, due to the combination of the benefits of exercise and the soothing effects of nature. Just 5 minutes of exercise in green spaces can significantly improve our mood, reduce feelings of anger and tension, and give us energy. What is more, such exercise also has a more beneficial effect on blood pressure than indoor exercise.

Hippotherapy – therapy with horses

Hippotherapy involves interaction with horses to improve emotional regulation and social skills, as well as increase self-awareness. Research shows that activities such as grooming, leading and riding the horse can increase self-confidence and reduce anxiety – especially in people with post-traumatic stress disorder (PTSD) or those on the autism spectrum. Horses, with their sensitivity to human emotions, support the development of empathy and non-verbal communication. Hippotherapy also teaches attentiveness and focus – as interaction with the horse requires the participant to be fully present and engaged.

Watching the sky at night

Dark nature therapy is a form of therapy that makes use of nocturnal activities in nature, such as stargazing, moonlight walks and observing nature’s night life. Its goal is to reduce stress and create a space for reflection and tranquility. Studies show that being in nature at night can improve sleep quality and soothe the mind by reducing exposure to artificial light. Such nocturnal activity is also a way to counteract the “nature deficit syndrome” – especially for those in urban environments who rarely experience natural darkness.

Adventure therapy

This type of therapy is based on intensive outdoor activities, such as hiking, climbing and camping, which are designed to increase mental resilience and build a sense of efficacy and problem-solving skills. This therapy is particularly effective in working with adolescents and young adults struggling with behavioural problems, anxiety disorders or depression. A meta-analysis conducted by Bowen and Neill in 2013 found that nature therapy can lead to improvements in self-esteem, emotional regulation and interpersonal skills. Confronting unfamiliar environments and facing unexpected challenges allow participants to develop self-confidence. In addition, such activities provide a break from modern entertainment, enabling self-reflection and emotional development.

Ecotherapy – why use it?

Ecotherapy offers numerous benefits, such as:

1. Reducing stress and anxiety – activities such as forest therapy or stargazing can lower cortisol levels and promote relaxation.
2. Mood enhancement and emotional regulation – spending time in nature often improves mood, helps cope with depression and supports building emotional resilience.
3. Development of social and cognitive skills – therapies, such as working with horses or gardening classes, support social engagement and develop empathy and cognitive flexibility.
4. Better physical and mental condition – adventure therapies, exercising in nature and hippotherapy encourage movement, benefiting physical and mental health.
5. A sense of connection with nature – being in the natural environment fosters a sense of belonging and fulfillment.

However, keep in mind that interacting with nature does not have to take the form of specialised, organised therapy. To reap the supportive effects of nature, all you have to do is take a moment to go for a walk, interact with animals, or even observe the branches of the nearest tree through the window in your apartment building. Such activities are important, because every moment of contact with nature can positively affect our health in its various aspects.

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