Ample studies have been done in order to better understand what’s at play on a physiological level when we engage in ecotherapy. One research study found those who walked in nature versus a more urban setting for 90 minutes experienced lower blood pressure, lower levels of the stress hormone cortisol, a decreased heart rate and lower levels of rumination, or excessive worrying. Hinds says additional research has also shown that the denser one’s urban environment, the more negative of an effect it can have on a person with mental health issues.

Another study found that time outdoors can significantly reduce the symptoms of ADHD in children. Plus, walking in nature can also boost self-esteem in people with depression, according to a 2007 study from the University of Essex.

One main theory for why ecotherapy works, Hinds says, is the biophilia hypothesis, “which says that because of our long and enduring evolutionary contact with nature, we behave optimally within natural environments,” he says. “It’s only more recently that, in evolutionary terms, we’ve moved into built environments.”

There’s also something called the attention restoration theory (ART), Hinds says, which suggests that we become softly fascinated with the aesthetic beauty of nature and that’s what draws us in. This theory resonated most with me—when I go hiking, I often spend time marveling at the wildflowers, rock formations and scenery, and this fascination is what calms my nerves.

“That same theory also says that our modern-day living is so intense—we’re bombarded with multisensory stimuli all the time—and when we get out into nature, all of those things shut down and we begin to recharge cognitively,” 

Using Ecotherapy in Your Own Life

One form of ecotherapy involves participating in a guided therapy session with a therapist in nature. If you’re inclined to try this type of ecotherapy, Hinds says it’s important to make sure you’re working with a trained professional. People are often exposed and vulnerable during a therapeutic session, which is only magnified in a wide-open environment.

If you’re more interested in engaging in ecotherapy on your own, it’s important to remember that there is no one-size-fits all approach. One person might feel enhanced well-being after three hours of gardening, while someone else might benefit more from a white-water rafting trip. “You have to find your own way,” Hinds says.

Interested in putting ecotherapy into practice in your own life? Owens offers the following tips to get started:

• Take a mindful walk outdoors. Walk very slowly and focus on your breathing. Notice your feet making contact with the earth. 
• Go on a sensory walk where you focus on just one sense. For example, focus on your sense of hearing—notice all the sound patterns and forms of communication around you. On your next walk, focus on touch and the textures of the natural world. 
• Walk barefoot. Or, sit or stand barefoot outside for at least 10 minutes. 

If you can’t get outside, consider the following suggestions from Owen:

• Buy a few houseplants. Looking at them can decrease symptoms of depression and anxiety.
• Marvel at nature. When you’re stuck in traffic or at a stoplight, take time to gaze at the trees around you instead of looking at your phone.
• Channel the sun. Increase your sun intake by sitting close to windows where the light shines in. Or, sit outside on your porch or deck.