Tag: Time in nature
Gardening for Mental Well-Being
May 15, 2024
Interest in gardening has increased since the pandemic, as more and more people are searching for ways to disconnect from stressful times and reconnect to nature. It turns out that immersing ourselves in green spaces and caring for plants is a form of caring for ourselves. Time spent in nature has been found to improve mental health so much so that gardening has been prescribed by the National Health Service in Great Britain since 2019. But while scientists are just beginning to pay attention to nature’s overall effect on our health, humans have known about the power of gardening for a very long time.
Historic Gardens and Horticultural Therapy
Ancient and modern gardens all over the world, including Persian pleasure gardens, Islamic paradise gardens, Chinese courtyard gardens and Japanese rock gardens, nurture a sense of separation from the chaotic world and provide a place for inward reflection. In addition to sources of food, the Roman Empire treated gardens as a place to cultivate mindfulness. As extensions of the home, Roman gardens were the first outdoor rooms. They served as spaces to rest and marvel at nature’s wonder. By the Middle Ages, hospital gardens modeled after these Roman gardens were seen as integral parts of the hospital, not just to feed patients and grow medicines but to offer patients time outside. But as efficiency and technology took over medical treatment, these spaces went extinct.
Still, the benefits of gardens were not forgotten. In the 1800s, early American psychiatrists began noting links between horticulture and mental health. Born in 1933, the famous neurologist Dr. Oliver Sacks believed that gardens and nature were more powerful than any medication. As the scientific evidence of spending time in green spaces leading to better health grew, many hospitals began incorporating gardens into their facilities again and horticultural therapy was developed as a therapeutic practice in the 1970s.
Horticultural therapy involves taking care of plants with specific goals for the patient in mind. For instance, tending to a garden and watching it thrive can help people build self-esteem and feel a sense of accomplishment. Gardening can also lead to life lessons, such as when a plant dies, the person can ask themselves, “What could I have done differently?” Connecting the garden to themself can lead them to think that maybe they can do a little more to take care of themself, too. “It’s really the plants that are the therapists,” says Laura Rumpf, a horticultural therapist who treats patients with dementia through gardening. “Even if somebody can’t necessarily name what it is they’re smelling, the body somehow remembers.” For those with dementia for instance, plants can help them to reminisce which leads to telling stories and sharing memories, an important part of connecting to others and validating their identity.
The Scientific Proof of Nature’s Benefits
Gardening involves exercise, which we know is beneficial to our health, and since people tend to breathe more deeply when they’re outside, outdoor activities can clear the lungs, aid digestion, and improve immune responses. Sunlight also lowers blood pressure and increases vitamin D levels, but the benefits of outdoor gardening extend beyond these physical benefits.
A recent study conducted by scientists at the University of Florida found that gardening lowered stress, anxiety and depression in healthy women who attended a gardening class twice a week. “Past studies have shown that gardening can help improve the mental health of people who have existing medical conditions or challenges,” said the principal investigator of the study Charles Guy. “Our study shows that healthy people can also experience a boost in mental well-being through gardening.” In addition to improved mental well-being, interacting with nature has proven cognitive benefits. A 2019 study by University of Chicago psychologist Marc Berman showed that green spaces near schools promote cognitive development in children, while adults assigned to public housing in green neighborhoods exhibited better attentional functioning than those assigned to units with less access to green spaces.
Scientists have a few ideas as to why nature is so good for our mental health. One hypothesis is that since our ancestors evolved in the wild and relied on their environment for survival, we have an innate drive to connect with nature. As a species, we may be attracted to plants because we depend on them for food and shelter. Another hypothesis is that spending time in nature triggers a physiological response that lowers stress levels. Throughout human history, trees and water have been an oasis and signaled relaxation. There is an implicit trust in nature that calms our parasympathetic nervous system. Yet a third hypothesis is that nature replenishes cognitive functioning, which restores the ability to concentrate and pay attention. The truth probably lies in a combination of all of these theories.
Gardening Against Loneliness
Perhaps one of the most overlooked yet obvious benefits of gardening is that it can make people feel less alone in the world. While gardening can bring people together through community gardens, one doesn’t even need to be around other people while spending time in nature in order to feel more connected to others. “Nature can be a way to induce awe,” said psychology professor John Zelenski. “One of the things that may come from awe is the feeling that the individual is part of a much bigger whole.”
Gardening can bring people together through a sense of community, as people who garden are rich with expertise that they are willing to share with other gardeners. Master gardeners and local volunteers dedicate their time to empowering other people in the community who are interested in growing their own plants. Simply sharing a gardening blunder is just one way to connect with a fellow gardener. Social connections are important for our mental well-being because they help lower stress, improve resilience, and provide support, while a strong sense of belonging has been shown to lower one’s risk of depression and anxiety.
Community gardens are a great place to connect with others as they offer room for talking during uncomplicated and repetitive tasks. Since gardening can bring together all kinds of people, time in the garden with others can also remind us that we are more alike than not. “Gardens are a great point of connection,” said the director of a London community garden Sarah Alun-Jones. “We often find ourselves talking about where we grew up, our childhood gardens, food we like to grow and cook… and we learn lots along the way.”
If you’re thinking of incorporating gardening into your routine, it doesn’t need to be intimidating. Simply starting by potting indoor plants or taking walks in green spaces during your lunch break are just two simple ways to connect with nature now. At Insureyouknow.org, you may store all of your gardening plans and records, so that you can become the researcher of your own gardening benefits.
Dealing with Mental Stress During the Holidays
November 22, 2023
For most people, the best parts of the holidays, extravagant decor, rich foods, gift-giving, and additional time with friends and family, can also be the most stress inducing. While the holidays are thought of as the most wonderful time of the year, it is in fact viewed by many as the most stressful time of the year.
Neverending to-do lists, added expenses, and the desire to achieve a perfect holiday are just a few of the ways that the season brings on an overwhelming amount of stress. Plus, if you have an existing mental health condition, the holidays may accentuate it. “There are a lot of stressors in life without the holiday season,” says event planner Courtney Lutkus. “The holidays can be triggering and make it worse.”
In order to have a more relaxing holiday season, it’s important to choose some strategies ahead of time that will help you combat seasonal stress.
Exercise is Often the Best Medicine
During the holidays, prioritizing regular exercise can mitigate stress before it happens. Whichever exercise you choose, taking the time to move your body will guarantee a healthy dose of holiday cheer.
If you tend to feel restricted during the holidays from being spread too thin both physically and mentally, dance therapist Erica Hornthal recommends what she calls joy workouts. Take a break from the festivities, find an open space, and spend eight minutes moving through six expanding moves, including reaching, swaying, and jumping, that are designed to boost happiness. “Shake your hands, shake your head — kind of like an animal after it gets wet,” she says. “You can make a game out of it if you have kids.”
Alternatively, if you feel the need to slow things down, then yoga might work best for you. Even a fifteen minute session can lower levels of stress and anxiety. With a focus on breathwork and mindfulness, yoga can be especially effective for alleviating the feelings of nonstop commotion that often come with the holidays.
If you find yourself wanting to get away, a walk or run around the neighborhood may be just what you need to reset. You could even plan a “microadventure,” which could be as simple as a bike ride in the dark or a daytime hike at a nearby nature reserve. Viewing things in a new light and admiring your surroundings can create a sense of awe, which has been proven to lower stress levels. Plus, spending time outside, even if it’s just a walk around the block, can lower cortisol levels, blood pressure, and muscle tension.
Schedule Breaks
If you’re having difficulty finding time for yourself during busy days, then reclaiming your mornings might be the best way to fit in a break. “I encourage everyone to develop a daily habit of starting their day with their own voice as the primary driver for how they want to engage the day,” says therapist Chanel Dokun. “This is an easy way to pre-schedule ‘me-time’ amid a busy holiday season where you can check in with your own needs, set your own priorities, and move into your day feeling centered and in control.” Plus, research shows that waking up just one hour earlier lowers an individual’s risk for depression by 23 percent.
In addition to making time for yourself in the mornings, simply saying no to yet another social obligation could help you avoid the burnout that comes from overdoing it. The sheer volume of things to do during the holidays can make it difficult to prioritize what’s most important. Sometimes, taking care of your mental health can be more important than attending yet another event, so give yourself permission to choose your festivities wisely. Not only will saying no to some things ease your stress, but it can also reinforce healthy relationship boundaries, which will leave you feeling empowered rather than burnt out.
Honor Your Routine
With all of the added hustle and bustle, it will be easy to fall out of your usual routine, but sticking to your routine might be the simplest solution to seasonal stress. Dr. David Spiegel, director of the Center on Stress and Health at Stanford University, says that our stress responses are far more flexible when we are resting and nourishing our bodies. “Mitigate stress by taking care of your body first,” says Spiegel. Give your body something to depend on during the holiday rush by getting enough sleep, eating well, and exercising regularly.
It would be impossible for every part of the holiday to be perfect, so why place that standard upon yourself? Think about what traditions matter most to you, such as cooking a specific meal for your children or visiting family. When you take the time to think about what matters most, you can either ditch the items that fall down on your to-do list, or you can ask other family members to take some tasks off of your plate.
“You have a lot going on,” reminds psychologist David Rakofsky. “You can’t possibly do it all. Instead of lamenting your ‘losses,’ congratulate yourself on the everyday victories, like leaving the bed, smiling, and putting on pants.”
Whether you’re counting on your travels to go just as planned, finding the perfect gifts, or hosting the event of the season, having an idealized approach can set you up for disappointment. When you let go of your vision for the perfect holiday, you may find that you have far more joy this season, as well as far less stress.
Stick to a Holiday Budget
The best way to manage financial stress is to set a realistic budget. Since nearly 1 in 4 people feel financially burdened by the holidays, there may be no better time to employ a budget than this time of year. “Be realistic when creating a budget by using real prices, not ballpark figures,” says Family and Community Health specialist Joyce Cavanagh. “Don’t forget to include travel, food and entertaining costs in your holiday budget. And remember to jot down what you’ve bought so you don’t lose track of how much you’ve spent.”
Due to inflation, lower-income households may experience more financial stress this year. 29 percent of consumers say they’re stressed about the cost of holiday shopping, and 14 percent feel pressured to spend more than they’re comfortable with. Talking with your loved ones about minimizing holiday spending and gift-giving could take the pressure off of everyone and put the focus back on celebrating with loved ones. “Try managing your anxiety through transparency and planning,” says psychiatrist Dr. Georgia Gaveras. “You may end up being a hero this holiday season if you propose limiting the number of gifts everyone buys.”
While you concentrate on the most wonderful time of the year, Insureyouknow.org can help you keep track of everything from financial records to travel itineraries and schedules. This season, stay organized when things get chaotic, and give yourself space to be present for all of what the holidays offer.