The modern life is stressful. The American Institute of Stress reports that more than 70% of surveyed Americans indicate that stress affects their physical and mental health. To reduce stress, too many people resort to anti-anxiety pills, alcohol or drugs like marijuana. However, all these means have a number of side effects that can harm the brain and lead to other problems. Taking care of the health of the brain and body means soberly accepting this fact and consciously working to mitigate the effects of stress by finding activities that relieve it naturally. While this may sound like a chore, it is easier than you think.
You may be surprised to discover a remedy for stress relief that is so easily accessible, universally popular, and simple that you might have overlooked it: Nature
You may be surprised to discover a remedy for stress relief that is so easily accessible, universally popular, and simple that you might have overlooked it: Nature. It has been shown that connecting with nature in any form—whether you spend time there, listen to its sounds, bring it into your home, see it in a video, or simply look at a picture of it—calms the body and uplifts the mind. And the best part: It is free and has no negative side effects.
THE SOOTHING POWER OF NATURE
When we are chronically stressed, our sympathetic nervous system activates the fight-or-flight stress response, which is designed to protect us from life-threatening dangers. In this response, a variety of stress hormones are released, enabling us to react quickly and get to safety. However, this response is constantly triggered by modern stressors such as traffic jams, various distractions, work pressure, family issues, the current pandemic, natural disasters, and political unrest. A high level of stress hormones is not good for health.
Research findings suggest that chronic stress contributes to high blood pressure and promotes the formation of artery-clogging deposits.Furthermore, according to a study published in the journal 2014 Molecular Psychiatry , it causes changes in the brain that can contribute to anxiety disorders, mood disorders, or addiction .
A solution to the stress problem is to engage in activities that deactivate the sympathetic nervous system and activate the parasympathetic nervous system. The parasympathetic nervous system controls bodily functions when a person is at rest. It stimulates digestion, activates metabolism, and helps the body to relax.
This is where nature comes into play. About a decade ago, a significant Japanese study found that spending time in nature could have a restorative effect, as humanity has spent more than 99.99% of its evolutionary history in natural environments.As part of the study, 420 participants were observed in 35 different forests in Japan. The results were remarkable. Stress hormones, blood pressure and heart rate decreased. The activity of the parasympathetic nervous system increased by 55%, indicating a relaxed state. And the activity of natural killer cells, which are involved in the immune system, rose by 56%, indicating a stronger immune function. The published study attracted the attention of health experts worldwide.
Since then, many more studies have been conducted that confirm the positive effects of nature on health. One study showed that participants who simply viewed awe-inspiring images of nature were more willing to do good for others and experienced time more richly, which is a sign of well-being. One study from this year, involving 20.000 people participated, which found that individuals who spent at least two hours per week (in one go or spread over several visits) in green spaces such as local parks or other natural environments reported significantly higher levels of mental well-being and good health than those who did not.Here are 10 simple ways to bring a little more nature into your life.
10 WAYS TO ENGAGE WITH NATURE AND REDUCE STRESS
1. Add plants and nature images to your space.
Whether in the office or at home - plants and/or images from nature can alleviate stress. In a study, it was found that people who looked at real plants or plant posters experienced less stress while waiting for medical treatments.
2.Listen to nature sounds.
Listening to nature sounds can reduce stress, whether it is a live broadcast or a recording. In a randomized controlled study , it was found that listening to water sounds has a stress-reducing effect.3. Take a walk in the park.
Yes, believe it or not, a simple walk in your local park can lower your stress levels.Research in the behavioral sciences shows that even short visits to urban natural areas have a positive effect on stress. If you can access an urban forest area, the positive effects are even greater!
4. Watch a nature show or video.
If you can't go into nature, watch a nature show or a video. A study with 120 participants who watched videos of impressive nature showed signs of activation of the parasympathetic nervous system.
5. Walk on the beach.
You don't need anyone to tell you that a walk by the sea or a lake is good for you, but science shows that this is true. A study from 2020 has shown that short, frequent walks in blue spaces can positively affect people's well-being and mood.
6. Look at the birds.
It's not just nature, but also the sight of animals in nature that is beneficial.People who live in areas with more birds, shrubs, and trees are less prone to depression, anxiety, and stress, according to a study published in BioScience . .
7. Swimming in the ocean.
Provided that conditions are safe, swimming in the sea has proven to be health-promoting, especially when it takes place in a swimming group. An Australian study showed that swimming in the sea in a group not only creates social bonds but also improves health and well-being and fosters the development of self-efficacy and resilience. The authors wrote that swimming groups are "much better than medicine."
8. Let yourself be inspired by awe.
Whether you look up at the stars on a clear night or admire the Half Dome during a visit to Yosemite - an impressive natural experience is beneficial for you in multiple ways. A study from 2015, which involved students from Berkeley, showed that those who experienced awe had the lowest levels of interleukin-6, which is associated with inflammation that, when chronic, can be a sign of stress or poor health.
9. Enjoy flowers.
There is a reason why we give and receive flowers.The beauty and fragrance of flowers in nature, especially indoors, provide immediate and long-term positive emotional responses that, according to a study by Rutgers University, elevate mood, enrich social behavior, and even improve the memory of both men and women. The study even goes so far as to claim: "Flowers can be the plant equivalent of pets."
10. Open a window.
Open your windows and let the fresh, clean air in! Natural, clean air contains high concentrations of negative ions. Ions are invisible charged particles in the air - either molecules or atoms that carry an electric charge. Research in BMC Psychiatry shows that they are associated with a reduction in depressive symptoms in some individuals.
Even though we live and work in structures and cities that separate us from nature, it is still our original home. Seek out nature, and it will reward you with its restorative effects!
