How a practice called forest bathing can improve your physical and mental health | CNN

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Regardless of their political influence, many people may feel stressed and anxious during election week in the United States.

Because of how important stress relief is for mental and physical health, CNN health expert Dr. Leana Wen has some simple, inexpensive and science-based suggestions to offer.

Wen is an emergency physician and assistant professor at George Washington University. He was previously the health commissioner of Baltimore.

CNN: Why is stress relief important for physical and mental health?

Dr. Leana won: When people experience stress, their bodies release hormones that have different effects. Their hearts beat faster, blood pressure and blood sugar increase, and blood flow and energy are directed away from body parts such as the immune system. These are not short-term problems and can help people in certain situations, such as athletes achieving better performance or workers completing a difficult project.

If the stress response continues, problems can arise. They include mental health problems such as depression and anxiety. People may experience sleep problems, headaches, back problems, and problems with memory and concentration. And persistent stress is associated with higher rates of blood pressure, diabetes and heart disease.

CNN: What kinds of symptoms can alert someone to the need for stress relief?

Wen: Some people may experience physical symptoms, such as a faster heart rate, headache or stomach ache. They may get irritated and angry easily. They may have difficulty sleeping or concentrating at work. All of these are signs that they should take action to try to reduce stress.

CNN: You’ve said that walking outside can help reduce stress. What is the evidence here?

Wen: There is actually a lot of evidence that getting outside, and especially being surrounded by nature, can have many beneficial health effects. In particular, there is a practice called forest bathing, which involves immersion in nature. This is not a real bath. Instead, a person spends time in nature doing things like taking a leisurely walk or sitting and enjoying the surroundings.

This practice originated in Japan, where it is called shinrin-yoku. There are many studies on “forest therapy” that show that being in nature can reduce anxiety and improve mood. It can lower blood pressure, help with sleep and even improve immune function. Researchers hypothesize that being in nature reduces stress hormones, therefore reducing blood pressure and heart rate and reversing the impact of stress on the immune, endocrine, intestinal and other body systems.

CNN: Is it better for people to exercise outside, or is being in nature enough?

Wen: Jungle bathing lessons involve being outdoors, immersed in nature. There seems to be a positive effect on mental and physical health from this activity alone.

Obviously, exercise can also reduce stress. This works to reduce stress hormones in the body while stimulating the production of endorphins, which help improve people’s sense of well-being. Something as short as a 10-minute walk can reduce fatigue, improve concentration and stimulate positive emotions.

CNN: What kinds of activities should people do to reduce stress?

Wen: I will start by asking what the person has done in the past that has helped them reduce stress. Some people like vigorous exercise. Some may find that intimidating but may enjoy a slow, relaxed pace. Similarly, some people enjoy being around others and want to find friends to walk with and talk to, while others find great comfort in others.

There are three other things I encourage people to remember. First, being in nature in some way seems to help with health. Try to go outside if possible. Find a green space – a forest is ideal, but even a park or any area with trees and grass can help. Remember that forest bathing is a form of mindfulness. This is not the time to immediately turn on your headphones and wreak havoc on your phone. Instead, take time to smell the air, look around you and listen to the sounds of nature. Deep breathing exercises can enhance the experience, as can mindfulness meditation.

Second, don’t let the perfect be the enemy of the good. Maybe you can’t get to your favorite trail, but there’s a park near your office where you can go and have lunch on a bench. You probably won’t go out as much. You can still bring natural results to you. A study from Australia during the Covid-19 pandemic found that people who had a view of trees and grass from their homes had better mental stability than those who did not. Even if you don’t go outside much during the day, find a view of a green space and walk when you can.

Third, knowing what things you should not turn to is as important as knowing what can help you. Alcohol, cigarettes, and drugs can relieve stress in the short term, but they don’t help in the long term, and they can obviously cause other health problems.

CNN: What are some signs that people may need more help with depression?

Wen: Turning to excessive drinking and drugs to self-medicate and cope with depression is a sign that a person needs more medical help. Another symptom is anger at others and loss of interest in activities you used to enjoy. Please talk to your primary care physician or mental health provider if you are struggling.