Forest Therapy: A Natural Antidote for Anxiety and Self Harm in Young People

By Mandi Davies

In recent years, there has been a growing awareness of the mental health challenges faced by young people, particularly anxiety and self-harm. 

The pressure of a fast-paced, technology-driven world combined with the pandemic, cost of living crisis and wars around the world, young people are increasingly missing school, disengaging from friendships and finding life difficult to manage. 

One innovative approach that has gained traction in addressing these issues is forest therapy, also known as Shinrin-Yoku.  This essay explores the benefits of forest therapy on young people who are struggling with anxiety and self-harm and hopes to demonstrate its therapeutic potential. 

Anxiety disorders are among the most common mental health issues affecting young people today. 

The National Institute of Mental Health, and Mind Charity UK report that approximately 32% of adolescents aged 13 to 18 experience an anxiety disorder at some point in their lives.  Furthermore, self-harm, a concerning manifestation of emotional distress, has become more prevalent in this demographic. 

In my own experience, working in a large UK secondary academy school, the struggle to meet the needs of every young person and the number of students requiring extra support, educational health care plans and ADHD assessments has increased tenfold. 

Similarly, the pressures on external agencies and the incredibly long wait for CAMHS or other mental health support mean families are also struggling to support their children’s mental health needs therefore increasing their own levels of anxiety. 

These factors emphasise the urgent need for effective interventions to address these issues.

Nature has long been recognised for its therapeutic effects on mental health. 

The concept of forest therapy, or Shinrin-Yoku, originates from Japan and has gained popularity worldwide.  It involves immersing oneself in a natural forest environment and mindfully using the senses to connect with nature. 

The practice is facilitated by a trained guide who helps meditative concentration and sensory experiences to reduce stress, anxiety and promote overall well-being.  The natural world provides a peaceful and harmonious setting, offering a contrast to the hustle and bustle of modern urban life. 

When it comes to the benefits of forest therapy for anxiety and self-harm in young people, several key elements and ideas stand out.

Stress reduction:

Nature has been found to have a profoundly calming effect on the mind. 

A study published in the proceedings of the National Academy of Sciences demonstrated that a 90-minute walk in nature reduced neural activity associated with rumination (repetitive negative thinking) and decreased activity in the subgenual prefrontal cortex, a brain region linked to mental illness. 

Similarly, a study published in the International Journal of Environmental Research and Public Health found that forest therapy interventions significantly reduced anxiety and improved overall psychological well-being in participants. Although not a replacement for professional treatment, forest therapy can be a valuable complement. 

The Mental Health Foundation has reported that 90% of participants in their forest therapy initiatives experienced a reduction in anxiety levels (pre-and post POMS questionnaire).  These numbers highlight the widespread positive impact of nature on mental well-being. 

Likewise, a study conducted by the Centre for Environment, Health, and field sciences in Japan found that just 20 minutes of forest therapy led to a significant decrease in cortisol levels, a steroid hormone that is produced when stressed. 

These findings clearly demonstrate the potential for forest therapy to alleviate stress, a major contributor to anxiety.

Connection and Mindfulness:

Forest therapy encourages individuals to be present in the moment and deeply connect with their surroundings. 

This mindfulness can alleviate anxiety and create a sense of tranquillity.  Taking time out to stop the continuous noise of thoughts that often fill young people with anxiety, and taking the opportunity to stop the internal chatter and negative thinking can only have a positive effect.

A study published in Frontiers in Psychology examined the long-term effects of forest therapy.  The results showed that anxiety levels remained significantly lower in participants up to a month after the forest therapy experience, emphasising the enduring benefits of such interventions. 

What is interesting about spending time in nature and connecting to our surroundings is Merleau Ponty’s notion of phenomenology that suggests the more we open to seeing ourselves as radically intertwined with the natural world the more this relationship comes to resemble a two-way conversation recognising that there is always some of ‘us’ in ‘nature’ and some of nature in us. 

I feel that this connection could help young people recognise they are part of something bigger than themselves and can therefore begin to believe they are valuable and beautiful. Indeed, Merleau Ponty wrote of a shared ‘interworld’ where our perceptions overlap’; it is here, he says, that the ‘intertwining’ of your life with other people’s lives is revealed.  

This intertwining can surely help overcome feelings of isolation and disconnection and start to build a more positive relationship with others, the natural world and therefore our own well-being.

Biophilia Hypothesis: 

The biophilia hypothesis suggests that humans have an inherent affinity for nature and exposure to the natural environment can reduce stress, anxiety, and depression.

If we take Fromm’s (1977) argument that ‘Biophilia is the dedicated love of life and all living:  It is the desire to foster all growth, no matter if it concerns a human, a plant, an idea or social group’, then being in nature could foster a kinder and more respectful approach to our own health as well as that of others and the planet which in turn can create a sense of belonging and increase feelings of inclusion. 

Exposure to nature can also foster a sense of resilience and help young individuals develop healthier coping mechanisms when dealing with anxiety and emotional distress.  

This brings to mind Kaplan and Kaplan’s attention Restoration Theory (ART) (Kaplan, 1989, 1995) which suggests that mental fatigue and concentration can be improved by time spent in or looking at nature.

I’m sure that most people find a walk along a deserted beach, a wander through the cascade of autumn leaves rich in golds, reds and bronze a restorative and a welcome break from the pressures of work and everyday life.

But this belief was, for a long time, held as simply opinion and personal view, however the last few decades have seen some empirical work on the idea that natural environments can restore and rejuvenate us, boost our attention, and keep us healthier, all feelings that help to combat anxiety. 

This idea has important implications for the workplace and everyday life and therefore it is critical to examine if spending more time in nature can truly help us solve some of the most pressing modern problems that young people face. 

Indeed, the four stages that Kaplan and Kaplan say we experience when in nature; clearer head, or concentration, mental fatigue recovery, soft fascination or interest, and reflection and restoration are all components of a positive growth mindset that would help young people overcome negative thought patterns that can lead to self-harm and depression.

Personally, I think it is in the third stage; soft fascination, that holds the benefit for young people as this stage allows the individual to be gently distracted and engage in a low-stimulation activity, which reduces the internal noise and provides a quiet internal space to relax.

Physical Benefits:

Forest therapy often involves physical activities such as walking, relaxed breathing and shared experiences.  These activities release endorphins, which can improve mood and reduce anxiety, supporting our bodies endocrine system and helping reduce stress hormones such as cortisol. 

Similarly, being outdoors can increase our absorption of vitamin D which is known to increase our immune system. 

As an added bonus, the phytoncides, essential oils released by trees, have a huge impact on our physical well-being as when people breathe in these chemicals, the body responds by increasing the number and activity of a type of white blood cell called natural killer cells or NK that can in turn help prevent cancers, lower blood pressure and increase general well-being. 

Indeed, the National Youth Agency in the United Kingdom reported a notable decrease in self-harm incidents among participants in their forest therapy programs.  The statistics show a reduction of approximately 25% in self-harm occurrences during the programme. 

Forest Therapy, with its grounding in the healing power of nature, clearly offers a unique effective approach to addressing anxiety and self-harm issues in young people. 

Some of the ideas outlined above highlight the tangible benefits that forest therapy can provide.  But, more than that, if I think back to my own childhood and that of my friends, we grew up without the pressures of social media in a world where parents and carers would offer the proverbial refrain, ‘The sun’s out, get outside and play’ to which we’d all go out and just play, have fun and spend time in nature. 

However, most young people today have lost this connection.  

It seems to me that in today’s world parents feel a deeper sense of safety when their children are tucked up in their bedrooms plugged into the world via the internet rather than jumping in muddy puddles, building dams in streams, or dens in the woods, or simply hanging out with friends in the fresh air. 

But the mental health statistics suggest that this way of life is having a hugely detrimental effect on the lives of our children.  Indeed, as today’s society grapples with the increasing prevalence of these mental health challenges among young people, it is imperative that we continue to explore and promote innovative and holistic solutions like forest therapy to foster well-being and resilience in the next generation. 

The natural world, with its soothing embrace, has the potential to be a vital ally in the battle against anxiety and self-harm, providing solace and renewal to all who bathe in her.