Reduce Anxiety and Boost Mental Health with Forest Bathing
- Rachel Bailleau
- Aug 25
- 7 min read
Updated: Sep 27
Eco-anxiety and climate grief are becoming part of our shared vocabulary. Many of us feel it: that weight in our chest when we read the news, or the knot in our stomach when we see images of forests burning or floods rising. These feelings are natural. They are signs that we care deeply and we understand that the Earth needs our help. But living with climate grief every day can be exhausting. So how can we take good care of ourselves, so that we can best show up for our communities and the planet?
One of the most accessible, research-backed ways to find relief from anxiety is to spend more time in nature. Forest bathing, walking by water, or even just drinking your coffee outside can support your mental and physical health in these uncertain times. Even short, everyday connections with green spaces can help us process difficult emotions and bring more balance into our lives.
The Science of Forest Bathing
Forest bathing (or shinrin-yoku, as it’s called in Japan) is about walking slowly among trees, noticing the sights, smells, and sounds, and letting your senses guide you. Studies have shown that people who practice forest bathing experience lower stress hormone levels, improved immune function, and better sleep.
Part of this benefit comes from phytoncides, natural compounds released by trees. Breathing in forest air can boost our immune system by increasing the number and activity of these natural killer cells, which help fight infections. In other words, spending time in forests can have antibacterial, anti-inflammatory, and protective effects on our health. How cool is that?
Another complementary practice is grounding, or earthing. This is about placing bare skin directly on soil, grass, or sand. For example, walking barefoot in your garden to water the plants. Many people feel calmer and more connected after a few minutes of grounding.
If you’re curious, there are forest bathing guides who can lead you through more structured experiences, but you don’t need to pay for a guide to reap the benefits. Simply showing up, slowing down, and noticing the world around you is enough to start feeling the restorative effects of being outside.
Unequal Access to Green Space
It’s important to acknowledge that not everyone has the same opportunities to practice forest bathing or simply spend time outside. In many countries, poorer neighbourhoods have less tree cover, fewer safe parks, and fewer walking paths. Studies show that Black communities and other marginalised groups are statistically less likely to live near green spaces. These gaps aren’t accidental; they’re the legacy of structural inequality and urban planning decisions. Mikaela Loach wrote a great book called "It's Not That Radical", if you'd like to learn more.
Access to green spaces, within and outside of cities, really matters. Research shows that trees in urban spaces help reduce local temperatures, making hot summer days safer and more comfortable, and they can even improve perceived and actual safety. Streets with greenery tend to have lower crime rates and encourage more people to spend time outside. In other words, access to trees and green streets can directly support health, well-being, and security.
Everyone deserves access to safe, nourishing outdoor spaces. Until that happens, many of us have to be creative about finding nature wherever we can. So while the world restructures itself towards fairness and thriving forests everywhere, here's how to start getting outside a bit more:
Community gardens – Great places to connect with soil, plants, and neighbours. You can spend time tending vegetables or flowers, learn about local growing methods, and even pick up a few tips from experienced gardeners. Many community gardens also host workshops or social events, making them a welcoming space to meet like-minded people while being surrounded by greenery.
Parks and urban trails – Even small green spaces provide birdsong, fresh air, and a break from traffic. Try taking a slow, mindful walk and noticing the textures of the leaves, the pattern of light through the trees, or the sounds of birds and insects. Parks are also great for combining movement and observation. Bring a notebook, sketchpad, or camera to make your visits more engaging.
Water spaces – Canals, rivers, or ponds are calming. Watching ducks, swans, or other wildlife swim past, feeling the breeze off the water, or listening to ripples can be grounding. Even spending just ten minutes sitting on a bench by the water or walking along the banks can have noticeable effects on mood and stress levels.
Morning rituals – Take your first cup of tea or coffee outdoors. Even five minutes counts. Try pairing it with a short walk or a few deep breaths while noticing your surroundings. The sun on your face, the scent of plants, or the sounds of birds waking up can make a big difference. Creating a small, regular ritual like this can help anchor your day and bring a sense of calm before you dive into work or errands.
City escapes – A bus trip once a week to nearby woodland or countryside can refresh perspective. To make it more achievable, pick a specific day, like a Saturday, and make it the only commitment for that day. Bring a small picnic, a friend, or a notebook to observe the surroundings. Try it for one month to start, then adjust to more or fewer trips depending on how it feels. Even short trips can reset your mood and remind you of the wider natural world.
Friendship walks – Take turns exploring green spaces with friends. You could each choose a new park, canal, or woodland trail, making it a mini adventure every time. Walking together encourages conversation, laughter, and shared observations of plants, birds, or other wildlife. You might even combine it with small challenges, like spotting one new plant or bird each walk.
Exploring by bike – When I was a student in Leeds, I often felt cut off from the countryside, yet within 15 minutes on a bike I could be surrounded by fields. Biking opens up access to more green spaces in a short time and lets you cover more ground than walking. Try mapping a route with both streets and small green corridors, or mix urban paths with longer country lanes. You might be surprised how quickly you can feel immersed in nature, even near a city.
Lunch break walks – Keep a pair of comfortable trainers at your desk so you can step outside for a brisk walk during your lunch break. Even 10–15 minutes away from your screen can reset your mood, stretch your body, and reconnect you with the outside world.
Making Nature Walks andForest Bathing More Meaningful
Spending time outdoors can be even more rewarding when you bring intention and curiosity to your walks. Small practices can help you notice the details around you, deepen your connection with nature, and make every forest bathing experience more restorative.
Silent minutes – Try walking in silence for ten minutes to heighten your senses. Without conversation, you can focus on the sounds of birds, rustling leaves, and distant water, noticing details you might normally miss.
Phone boundaries – Use your phone minimally during walks. Put it on airplane mode and resist scrolling. You can take a photo if something catches your eye, but otherwise let your attention stay on the natural world around you.
Plant learning – Bring a plant identification app and try to identify at least one new plant each walk. Foraging safely can also deepen your connection, whether it’s picking blackberries, wild garlic, or noticing edible leaves along the path.
Birdsong apps – Download an app that recognises birdsong to discover which birds are calling nearby. Over time, you may begin to recognise different songs without the app, adding a richer sense of awareness to your walks.
Sketching and journaling – Bring a small notebook or sketchbook and draw leaves, trees, or other plants you notice. Even quick sketches or brief notes help you pay attention and remember the unique details of each place you visit.
Litter picking – Carry a small bag and collect a few pieces of rubbish during your walk. This simple act allows you to give something back to the space, creating a small but meaningful impact.
Notice the overlooked – Take time to observe weeds growing through pavement cracks, moss on walls, or the trees shading your street. These small signs of life are part of the ecosystem too and can help you feel more connected even in urban areas.
Staying Safe Outdoors
For some people, walking outdoors can feel unsafe. Taking care of yourself is essential. Here are a few safety tips:
Bring a friend or small group, especially if you haven't visited the place before and want to find out its vibes before going alone.
Borrow a dog for companionship and extra safety. Your friend's dogs will be delighted to get out for an extra walk.
Share your plan with someone you trust, especially for longer routes. Ask them to check in if you haven't texted by a certain time.
Stick to well-used routes and daylight hours in less safe places.
Personal safety tools like a whistle or criminal marker spray can help you feel more prepared for anything.
Charge up your phone in case you need to call anyone for help with directions or anything else.
Bring a first aid kit with some basics, like blister plasters and bandages. You'll probably never need them, but you'll be grateful to have them on hand if you do.
The goal is to feel safe and present, not fearful. But hopefully a couple of these tips might help you feel a bit more confident to out exploring.
A Practice of Belonging
Forest bathing doesn’t make eco-anxiety vanish, but it helps us hold it differently. Instead of getting stuck in our heads, we step into our bodies and senses. We notice the smell of damp leaves, the call of a blackbird, and the feel of wind on our skin. These reminders show that we belong to something bigger than ourselves. And if we can boost our immunity and improve our physical health while we're at it, all the better.
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