The healing power of nature

As highly sensitive people, we likely already have a strong appreciation for the beauty of the natural world. We tend to be lovers of animals, plants, art, beauty and to have strong convictions about protecting and preserving the environment and the other creatures around us. These hard-wired sensitivities and appreciations can serve us well during this time. 
 
Did you know that spending time outdoors has been found to lower blood pressure and the stress hormone, cortisol, that contributes to our fight-flight-freeze response? This can be especially helpful in our pandemic-era where many, if not all HSPs, likely have much higher levels of cortisol running through our bodies as we absorb the news and current events happening around us. This cortisol tells our bodies and our brains to be on alert and that there could be impending danger, which causes us to feel on edge, hyper-vigilant, and have difficulty relaxing. Getting outside and taking in the trees, birds, flowers, butterflies is a great way to counteract this physiology.  
 
Additionally, being in nature tends to help us redirect our thoughts. As human beings, our brains are wired to focus more on the negative and to look for problems, which has helped our species survive. As sensitive souls, this focus on identifying, assessing, analyzing, and working through problems can not only be exhausting but utterly consuming, especially when we’re already living in a state of higher stress. Going outdoors often makes it easier to move away from this negative thinking loop and just focus on the beauty and enjoyment of the moment, which is something we can all use these days. And, the science backs this up with findings of people spending time in natural settings and having lower levels of anxiety and rumination (those repetitive, negative thoughts) and improvements with their working memory. 
 
You may have heard of the concept of forest-bathing in Japanese culture. This is a practice of just being in a natural setting with some trees around you and slowing waaay down, using your 5 senses to really be curious about and take in your surroundings. Forest-bathing can be done on a slow, ambling walk or by finding a nice spot to sit. There is no end goal beyond focusing on the present moment and absorbing what is around you. Again, studies have found this practice to have significant health benefits, including lowering depression, anxiety, fatigue, and confusion and even improving immune functioning
 
Last but not least, spending time in nature can help improve creativity, increase kindness and generosity, and make us feel more ‘alive and vital.’ Yes, please! As HSPs, we already tend to be very kind, thoughtful people, but I appreciate knowing that nature increases this characteristic that I deeply value. And, I’m always grateful for some more creativity and sense of vitality in my life! 
 
Anything from walking in your neighborhood for 20 minutes a few times a week to going to a spot you like for a hike to getting out camping can be helpful. Dr. Strauss at the Harvard-affiliated Cambridge Health Alliance says the key is to just make going out in nature a regular part of your routine. Plus, a 2017 study found that even listening to nature sounds can have a soothing effect. So, if you’re busy and can’t get outside right now, try putting on that ocean waves or rain forest soundtrack to sustain you until your next stroll, bike ride, or outdoor exploration.
 
All the best, dear ones,
Ivy
 
Ivy Griffin, LMFT # 51714, Director
she/hers
Thrive Therapy & Counseling
thrivetherapyandcounseling.com (link to http://thrivetherapyandcounseling.com/highly-sensitive-people)
916-287-3430
thrivetherapists@gmail.com
 
References:
 
C. Gould van Praag, S. Garfinkel, O. Sparasci, et al. Mind-wandering and alterations to default mode network connectivity when listening to naturalistic versus artificial sounds. Scientific Reports 7. 45273 (2017). https://doi.org/10.1038/srep45273
 
Q. Li, M. Kobayashi, S. Kumeda et al. Effects of Forest Bathing on Cardiovascular and Metabolic Parameters in Middle-Aged Males. Evidence Based Complementary Alternative Medicine. 2016, July 14 Epub. https://pubmed.ncbi.nlm.nih.gov/27493670/
 
Q. Li, K. Morimoto, A. Nakadai, et al. (2007). Forest Bathing Enhances Human Natural Killer Activity and Expression of Anti-Cancer Proteins. Int J Immunopathol Pharmocol. April-June 2007 (20), 3-8. https://pubmed.ncbi.nlm.nih.gov/17903349/
 
Sour Mood Getting you Down? Get Back to Nature. 2018 July. Harvard Men’s Health Watch. https://www.health.harvard.edu/mind-and-mood/sour-mood-getting-you-down-get-back-to-nature
 
Suttie, Jill. (2016, March 2) How Nature Can Make You Kinder, Happier, and More Creative. Greater Good Magazine. https://greatergood.berkeley.edu/article/item/how_ nature_makes_you_kinder_happier_more_creative