Have you ever noticed how a simple walk through a tree-lined trail or the sound of ocean waves can leave you feeling clearer, calmer, and more grounded? These moments aren’t just refreshing, they’re actually therapeutic. Research consistently shows that spending time in natural environments is linked to reduced stress, improved mood, and enhanced cognitive function [1]. As our lives become increasingly urbanized and screen-filled, reconnecting with the natural world is an incredibly powerful and accessible tool to support mental health.

In this blog post, we explore ecotherapy, a growing field that harnesses the healing power of nature to enhance wellbeing. We’ll break down what ecotherapy is, how it works, and why immersing ourselves in the natural world can be an impactful and effective powerful therapeutic tool.

What is Ecotherapy?

Ecotherapy, also known as nature-based therapy, is a therapeutic approach that integrates time in nature with guidance from a qualified mental health professional. It draws on the benefits of nature to support psychological and emotional wellbeing, emphasizing the healing power of the natural world.

This concept is rooted in longstanding cultural and ecological traditions that build upon the restorative effects of nature. For example, many Indigenous communities in Canada have long practiced land-based healing, where time on the land is deeply connected to identity, intergenerational knowledge, and community well-being [2]. Activities like fishing, smudging, and drum-making support not only individual wellness, but also cultural continuity and collective healing from colonial trauma. Today, ecotherapy is practiced in diverse ways, encompassing numerous modalities, including:

Horticultural Therapy: Using gardening and plant care to support emotional regulation and cognitive focus [3].
Wilderness Therapy: Structured, immersive outdoor programs that integrate clinical treatment, group counselling, and adventure-based learning [4].
Outdoor Mindfulness: Practicing breathwork, meditation, or grounding techniques in green or blue spaces [3].
Shinrin-Yoku (Forest Bathing): A Japanese practice that involves slow, sensory immersion in forest environments to promote relaxation, reduce stress hormones, and restore attention [5].
Animal-Assisted Therapy: Incorporating trained animals like dogs or horses into therapeutic sessions to support emotional, cognitive, and social functioning [6].
Green Exercise: General physical activity performed in natural environments, such as walking, jogging, cycling, or doing yoga in parks [7].

Why Does Nature Help Us Heal?

A growing body of literature supports the clinical benefits of ecotherapy across various psychological domains, from cognition and attention to stress and anxiety. Here’s what the research suggests:

Reduced stress and anxiety: Time in nature reduces cortisol levels, lowers blood pressure and heart rate, and activates the parasympathetic nervous system (the body's natural "rest and digest" mode [3, 5].
Enhanced focus and cognitive function: According to Attention Restoration Theory, natural environments offer “soft fascination” that restores depleted mental resources. This has shown benefits for people experiencing burnout, cognitive fatigue, or attention challenges [1, 8].
Improved mood and emotional balance: Nature exposure is associated with elevated serotonin levels and improved emotion regulation. Even passive experiences, like looking at plants or hearing water sounds, can shift mood states positively [1,3].
Social and community benefits: Group-based ecotherapy activities, such as gardening or guided hikes, also promote social connection and reduce feelings of isolation [4].

Who can Benefit from Ecotherapy?

Research supports the effectiveness for a wide range of individuals, including:

People with anxiety, depression, or PTSD: Outdoor experiences can reduce symptoms and support nervous system regulation [3].
Those experiencing burnout or chronic stress: Nature offers both physiological relief and emotional replenishment [5].
Individuals with ADHD or cognitive fatigue: Time in green spaces has been linked to improved attention and self-regulation, especially in children [3].

However, ecotherapy isn’t just for those managing a diagnosed condition! It’s also very beneficial for anyone looking to maintain or improve their general mental well-being. Regular nature contact can be a protective factor for long-term well-being and emotional resilience [1].

In Canada, this idea is gaining ground through Park Prescriptions (PaRx), a national initiative that enables healthcare providers to prescribe time in nature as part of preventative or therapeutic care. Supported by the Canadian Medical Association, PaRx offers evidence-based resources and local park guides to help individuals make nature a regular part of their health routine.

How to Integrate Ecotherapy Into Your Life

Ecotherapy is more than just a therapeutic tool - it’s also a broader philosophy that can foster a deeper connection with nature through reciprocal relationships and experiential learning. Here are a few accessible ways to bring nature into your everyday life:

Start small: A short walk through a nearby park or sitting under a tree over your lunch break can create measurable shifts in stress and focus.
Practice outdoor mindfulness: Try deep breathing or guided meditation outdoors, allowing your senses to take in the natural environment.
Garden or tend to houseplants: Even indoor exposure to greenery has been linked to improved mood and reduced anxiety [3]!
Seek structured support: Look for therapists trained in ecotherapy or explore community programs that incorporate nature-based healing (for example, True Nature Wilderness Therapy).

Importantly, connecting with nature doesn’t need to be rural or remote. Urban greenspaces, community gardens, and even window views of greenery have been shown to improve health outcomes [1]. In fact, Dr. Holli-Ann Passmore, a prolific Canadian researcher in this field, emphasizes that even just noticing nature – such as pausing to appreciate a tree outside your window or the sound of birds – can significantly boost positive emotions and overall well-being. Her work suggests that mindful attention to everyday natural elements may be just as impactful as spending hours in the wilderness. In other words, cultivating a deeper connection with nature can begin with something as simple as being present with the natural beauty around you.

Final Thoughts

Spending time in nature isn’t just enjoyable – it’s a scientifically-backed strategy to care for your mental health. Whether you're navigating stress, seeking clarity, or simply wanting to feel more connected and grounded, nature is a powerful and accessible ally.

At WellIntel, we firmly believe that mental health education should be both evidence-based and actionable. Our team of expert educators deliver tailored, engaging talks and workshops on topics like stress management, burnout prevention, and workplace wellness – designed to meet the unique needs of each audience, whether within corporate, educational, or community settings. Book an introductory call with our doctoral-level wellness experts to learn more about our science-backed workplace wellness services.

This blog post was created in collaboration with True Nature Wilderness Therapy, a nature-based therapy practice offering compassionate, trauma-informed nature-based therapy both online and in the outdoors. Through a unique blend of mindfulness, evidence-based counselling, and deep connection to the natural world, True Nature supports clients in moving from overwhelm and disconnection to clarity, resilience, and a renewed sense of belonging. In addition to working with clients, they offer mentorship and guidance to clinicians interested in weaving nature into their therapeutic work with care and integrity. Whether you're seeking personal healing or professional growth, explore what True Nature Wilderness Therapy has to offer at truenaturewildernesstherapy.com or sign up for their newsletter here!

Written by:

Rachel Mallinson (BSc.), WellIntel Coordinator
Ethan Warchol (BSc.), WellIntel Volunteer
Heather Hendrie, (MA, RCC), True Nature Wilderness Therapy Founder

References:

[1] Jimenez, M. P., DeVille, N. V., Elliott, E. G., Schiff, J. E., Wilt, G. E., Hart, J. E., & James, P. (2021). Associations between nature exposure and health: a review of the evidence. International Journal of Environmental Research and Public Health, 18(9), 4790.

[2] Hatala, A. R., Morton, D., Deschenes, C., & Bird-Naytowhow, K. (2024). Access to land and nature as health determinants: a qualitative analysis exploring meaningful human-nature relationships among Indigenous youth in central Canada. BMC Public Health, 24(1), Article 2540.

[3] Summers, J. K., & Vivian, D. N. (2018). Ecotherapy–A forgotten ecosystem service: A review. Frontiers in Psychology, 9, 1389.

[4] Russell, K. C. (2001). What is wilderness therapy? Journal of Experiential Education, 24(2), 70-79.

[5] Field, T., & Field, T. (2024). Ecotherapy Research: A Narrative Review. Journal of Clinical Psychology and Neurology, 2(4), 1-12.

[6] Kamioka, H., Okada, S., Tsutani, K., Park, H., Okuizumi, H., Handa, S., Oshio, T., Park, S.-J., Kitayuguchi, J., Abe, T., Honda, T., & Mutoh, Y. (2014). Effectiveness of animal-assisted therapy: A systematic review of randomized controlled trials. Complementary Therapies in Medicine, 22(2), 371–390. https://doi.org/10.1016/j.ctim.2013.12.016

[7] Pretty, J., Peacock, J., Sellens, M., & Griffin, M. (2005). The mental and physical health outcomes of green exercise. International Journal of Environmental Health Research, 15(5), 319-337.

[8] Pedretti-Burls, A. (2007). Ecotherapy: A therapeutic and educative model. Journal of Mediterranean Ecology, 8, 19-25.

Ecotherapy: An Effective and Evidence-Based Path to Healing in Nature

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