Feeling Anxious? The Answer May be Nature

Ann-Marie Regina
ND
https://www.drannmarieregina-nd.com
5 May 2020

Language English

Do you ever question if your health is being helped or hindered by technology? With modern technology advancing, there is a diminished need to leave your home, let alone get off your couch. You can order food from your phone and have it delivered right to your door, a convenience that saves time in your busy and stressful life. Convenience, however, comes at a price. If you are constantly being bombarded by emails, phone calls, text messages and updates, it can result in mental fatigue and contribute to symptoms such as anxiety, stress and depression [1]. In one study focusing on university students, stress was more common in those who spent more time talking on the phone [1]. But the strongest predictor of stress was having their phone less than 1 meter away during sleep [1]. Mobile phones along with other technology has been associated with causing headaches, irritability, sleep disorders, fatigue and dizziness [1]. Further, the use of mobile phones has increased to 7 billion users in the last decade [2]. This increased use, increases the risk of developing brain tumors from the radiation emitted [2].

Our "fight or flight" response, is triggered when a phone buzzes. Though our ancestors lived in quite a different world than us, our brains remain the same. Prioritizing your body's intrinsic desire to connect with nature is fundamental to your health. Technology is creating barriers to engaging in the connectedness you seek. So how do you combat our anxiety? The answer is simple: disconnect from your devices for a while and get back to spending time in nature.

anxiety

How can nature reduce your stress?

Reduction in mental arousal: Research shows that spending time in nature has restorative properties due to its ability to lower level of mental arousal. Exposure to the natural environment has also been shown to mediate stress by decreasing salivary cortisol levels, which is the major stress hormone in the body [3]. Further, there is an increase in feelings of relief, revitalization and overall sense of calmness when a nature-based approach to care is utilized [3].

Recharging the brain & body: The prefrontal cortex of your brain that is in charge of decision making and cognition, is constantly being bombarded by stimuli. Eventually this can lead to burn out, fatigue and anxiety. Time in nature can give your brain that much needed break and can boost mental abilities such as short-term memory. Studies have also shown that living closer to forests correlated with having a healthier amygdala, which is the area of the brain associated with emotions such as anger and fear [4].Further, the physiological effects of walking in the forest versus an urban environment exemplifies more profound decreases in blood pressure, muscle tension, pulse rate and increases immune system and overall quality of life [4].

Buffering stressful events: Stressful life events can leave you feeling vulnerable and trapped. Access to nature has been shown to provide a distraction and the temporary feeling of "being away" [5]. When you create a buffer by removing yourself from a perceived threat and look at a stressful event from a calm rather than fearful perspective, you can reclaim agency and control your life. Nature should be an important tool in your kit to combat anxiety.

How long do I need to be outside to see the effects?

In terms of how long you should be outside, there is evidence suggesting that walking for 90 minutes a day in nature can reduce activity in the part of the brain that is linked to negative rumination [6]. More reasonably, 20-30 minutes 3-4 days a week will have the same stress relieving properties and is a great way to incorporate daily physical activity into your life which we also know decreases stress [6].

How to make the most out of a nature walk

To make sure that you gain all the benefits of a nature walk, follow these simple rules:

1. Disconnect completely. Leave your cell phone in the car or at home. The point of the nature walk is to disconnect from the technology that drives your anxiety. It may feel challenging to go out without your phone, but if you really want to combat your anxiety take that first step. Carve out time to be without technology and see how good you feel.

2. Be present. Thinking about the past or the future largely contributes to symptoms of anxiety. If you can live in the moment, you are not worrying about what responsibilities that you have waiting for you, or what mistakes you've made in the past. And what better time to live in the present when you are strolling through a beautiful forest? Focus on the breeze through your fingers as you walk, or the crickets and birds chirping. Stay grounded and calm and you will reap the rewards of your time in nature.

anxiety

3. Breathe. To help you stay present, focus on your breathing. We know that deep breathing practices help to calm the mind, especially when anxiety is present. So compound the calming effects of breathing with the restorative effects of nature. What sort of things do you smell? Are there some fragrant flowers still in bloom? Take deep breaths, really expanding your belly and drink in all that nature has to offer.

A Naturopathic Approach to bringing nature to your everyday environment:

1. Make sure your work space has plants. Have you ever noticed that an office or home with plants is more soothing? Integrating healing gardens in your place of work can increase mental, emotional and spiritual well-being by creating an opportunity for quiet reflection and restoration of the mind. Your healing garden doesn't have to be fancy. Just having a few plants that bring you a sense of calmness can make all the difference.

2. Listen to the sound of nature. Listening to soundscapes can also aid in reducing anxiety. MRI reports measuring brain activity while listening to sounds recorded from nature reflected similar activity that occurs during periods of wakeful rest [6]. Similar effects hold true from looking at photographs that signify meaning to the individual [6].

3. Take a break. Stuck in the office all day staring at your computer? Make sure you take time out of your day to get outside. It can be a five minute walk around your building, or even just cracking the window and breathing in fresh air.

4. Find a restorative urban environment. Not all urban environments are depleting. Find a place that makes you feel like you are "getting away". This can be your favourite museum or an architectural building. As long as the building does not overload the attentive system and provides a level of fascination, the "artificial" environment can fill in the gaps [7].

anxiety

5. Find a friend.

Try catching up with friends in the great outdoors instead of sitting in a restaurant or coffee shop. Enlist a friend or a partner to go for a daily walk. Together you can be accountable for each other and provide motivation and encouragement. Social interaction is another important aspect of mental health and wellbeing.

Need help finding a trail close by, here's an application you can download on your phone or computer to locate a trail near you and bring you back to nature.

All trails: https://apps.apple.com/ca/app/alltrails-hike-bike-run/id405075943

References

[1] Visnjic A, Velickovic V et al. Relationship between the Manner of Mobile Phone Use and Depression, Anxiety and Stress in University Students. Int. J. Environ. Res. Public Health 2018; 15: 1-11.

[2] Yang M, Guo W et al. Mobile Phone Use and Glioma Risk: A Systematic Review and Meta-Analysis. Plos One 2017; 12: 1-13.

[3] Hansen M, Jones R et al. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State of the Art Review. Int. J. Environ. Res. Public Health 2017; 14: 1-48.

[4] Takayama N, Morikawa T et al. Relation between Psychological Restorativeness and Lifestyle, quality of Life, Resilience, and Stress Coping in Forest Settings. Int. J Environ. Res. Public Health 2019; 16: 1-21.

[5] Berto R. The Role of Nature in Coping with Psycho-Psychological stress: A Literature Review on Restorativeness. Behav. Sci 2014; 4: 394-409.

[6] Sour mood getting you down? Get back to nature. Harvard Medical School. 2018.

[7] Weber AM, Trojan J. The Restorative Value of the Urban Environment: A Systematic Review of the Existing Literature. Environmental Health Insights 2018; 12: 1-13.

Seasonal Affective Disorder - Natural Tips and Therapies
09 Mar 20
Seasonal affective disorder (SAD) is a type of depression that is only present during the winter months. This differs from clinical depression, which has no seasonal pattern. SAD also tends to improve when the springtime occurs.
Anxiety: Diet as Therapy
29 Jan 24
The article explores how dietary choices impact anxiety, from breakfast habits to macronutrients like carbohydrates and proteins. It also highlights the role of gut health and gluten sensitivity in mental wellbeing.
Probiotics. Part 2/2
29 Apr 22
Probiotics have extensive potential for therapeutic use, and we continue to discover their specific actions. The previous article looked at classification and the role of probiotics with regards to immune function and digestion, including autoimmunity, atopic skin reactions, and respiratory conditions.
Persistent Depressive Disorder - The Emotional Equivalent of Watching Paint Dry
17 Dec 19
Sadness, hopelessness and loss of interest in previously interesting activities are the hallmark of a serious, well-known mood disorder commonly referred to as depression. The Diagnostic and Statistical Manual of Mental Disorders (DSM) defines the disorder based on specific emotions that one must feel for a set amount of time.
ADHD Drugs and Their Effects in Children - Understanding the Pharmacology of ADHD and How it Works
16 Dec 19
In many parts of the world, attention deficit hyperactivity disorder (ADHD) is not a common diagnosis. But in North America, a large portion of the pediatric population is being screened and diagnosed with ADHD every day. While there are differences in culture and diet, could there be more that we are missing in our understanding of this developmental condition?
How to Manage Mood during Crises
05 May 20
Coronavirus disease 2019 (COVID‑19) is a pandemic that has affected more than 200 countries all around the world, according to the World Health Organization. This disease outbreak, which started in January 2020, has shocked the world due to its uncontrollable spread and increasing death rate. Social isolation, reduced financial ability, and the lack of certainty about the future may cause symptoms of anxiety and depression in many individuals during this period. Amidst all this, many are worried about their own health status or the health of their loved ones.
Anxiety and Depression Evidence - Based Natural Solutions
10 Jun 20
Depression and anxiety deplete your energy, desire, and hope. They make it difficult for you to take a step that can help you to feel better. Depression is the second most frequent medical condition seen in common medical practice around the world; it is caused by alterations of the neurotransmitters in our central nervous system.[1] It is a mood disorder that occurs differently in different individuals.
The Gut Microbiome and Health - Naturopathic Perspectives
09 Mar 20
The human gastrointestinal tract (GIT) alone contains 1014 microorganisms including bacteria, viruses, and fungi. That’s approximately 100 times more microbial cells than human cells, which shows how much of an impact they can have on human health.
Meditation and Prayer - How They Can Help You Live Longer
09 Jan 20
In an ever-evolving and modernizing world, we often overlook some of the simplest things. Many cultures are based around certain foods and religious values that teach a way of life. In these cultures, practising these religious values creates a sense of community that binds the group together and further emphasizes the culture. But as families move to new cities and countries, holding on to that cultural upbringing that includes religion becomes harder and harder.
Childhood Anxiety - A Naturopathic Approach
10 Jun 20
Growing up with both parents in the teaching profession, over the years, I’ve grown accustomed to hearing commentary on “kids these days.” Lately, the conversation seems to centre around “anxious kids” or childhood anxiety. Not only do my parents see this in schools, but I hear about it all the time in my naturopathic practice from parents and even children themselves. The stats also seem to be in agreement.
Anxiety and Depression Due to Sleep Deprivation? Exploring the Links Between Lack of Sleep and Mental Health
09 Mar 20
The link between sleep and mental health has been seen and studied for decades by doctors and researchers. People who don’t get their regular 7–9 hours of sleep per night are at 10× greater risk of depression and 17× greater risk of anxiety. To go one step further, the more frequently one wakes in the night due to insomnia, the higher the chances of developing depression.[1] Before considering pharmaceutical sleeping aids, it is important that we consider all aspects of health that can be contributing to a sleep disorder.
Nutritional and Herbal Medicine for Anxiety Disorders Naturopathic Approaches
08 Jul 20
Anxiety is a very common mental-health disorder and can have implications on all aspects of one’s life. This may come from a variety of factors such as finances, relationships, health, and more. Anxiety lends itself well to natural treatments such as herbal medicine, supplements, and lifestyle modification
Creatively Coping - The Benefits of Being Creative
08 Jul 20
As the COVID-19 pandemic seemed to shut down the world, grocery stores, or at least what was left on the shelves at grocery stores, became an indicator of where people were at in their experience of the stressful event.
Down Syndrome—Introduction and an Overview(Part 2)
18 Dec 17
About seventy percent of children with T21 will have vision problems. Nearsightedness, farsightedness, and crossed eyes (strabismus) are the common visual disturbances found in children with T21. As a result, annual vision tests are very important for children with T21. Most of the conditions mentioned in the previous part of this article (https://www.naturopathiccurrents.com/articles/down-syndrome) are easily correctable.
Naturopathic Medicine - Let the Evidence Speak
01 Feb 14

$path = isset($_GET['q']) ? $_GET['q'] : '';
$link = url($path, array('absolute' => TRUE));

$nid = arg(1);
if ($nid == 201402){
?>

download pdf
}
?>

Many readers will be aware of an ongoing public debate regarding the validity of naturopathic medicine. The debate often centers on the existence of evidence to support the safety and effectiveness of naturopathic medicine. In this article, we throw new light on the state of naturopathic medicine research and highlight the oft-overlooked body of evidence that already exists.
Cognitive Health - Can Video Games Improve Your Brain?
01 Feb 14
With the growing prevalence of cognitive decline, there is a need for sustainable lifestyle interventions to support, maintain, and improve cognitive health. As physical exercise bolsters bodily health, so too is there a need for mental training. The evolution of technology offers new, promising mediums for cognitive training. This medium is the realm of virtual reality, video games, and mobile devices, that allow for the development of individualized training regimes tailored to suit the person’s needs.
Naturopathic Approaches to Heart Health
26 Feb 21
Long before February was declared “Heart Month” in Canada, “American Heart Month” in the United States, and “National Heart Month” in the United Kingdom, children and adults celebrated February 14 as a day of love and affection.
Compassion for the Compassionate
17 Aug 16

The importance of compassion in health care is without a doubt imperative to the health of those seeking its services, but what of those who are providing this care?
Generalized Anxiety Disorder
07 May 15
Generalized Anxiety Disorder (GAD) is the medical name for anxiety. Everyone worries about important things in life, such as family, work, and health. People who have GAD are extremely worried about these and other smaller things, even when there is little reason to worry about them. There are multiple ways in which the worrying of GAD is worse. The first is the intensity of the worry.
Autism - The Role of the Microbiome
13 Feb 16
The human microbiome is defined as the full collection of genes of all the microbes in the human body and “consists of 10–100 trillion symbiotic microbial cells,” outnumbering the number of human cells by ten times. An individual’s genome is 99.9% identical to another human’s; however, their microbiomes will only show 10–20% similarity to one another.

Feeling Anxious? The Answer May be Nature

Newsletter

Most Popular

Feeling Anxious? The Answer May be Nature

Related Articles

Newsletter

Most Popular