Introduction
In my career, I work with complex patients with chronic illnesses that have led to sometimes a very hypersensitive nervous system. Usually, this is the result of an illness that has caused chronic pain and inflammation over many years. Their brain becomes overly acute and reactive against stimuli.
In some cases, I see chronic anxiety causing this as well. But what amazes me is that with our modern, tech-ridden world, our kids may be becoming hypersensitized by this overstimulating environment.
Shinrin-yoku is a term coined by the Japanese government to describe contact with and taking in the atmosphere of the forest. Or – spending time in nature.
I hope to share practical ways for parents to help our kids thrive in a stimulating environment by finding balance with forest bathing, or spending time in nature. And – give some data on how it isn’t all hocus-pocus: the same data that I use with my our patients daily.
Why Forest Bathing Is Good for Parents and Kids
In a forest bathing study published in 2010, even just ~20 min of walking in a forest environment vs a city environment showed that forest environments promote lower concentrations of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity than do city environments. These are all markers of lower stress.
While some would say that forest bathing is a form of mindfulness without having to be still, there is definitely more to it. In 2009, a study on a compound from trees and how it affected humans showed that even vaporizing the essential oils found in trees in a hotel room reproduced some of the improvements in immune function and reduction in stress markers as did actual trips to the forest. Effects lasted up to 7 days post exposure – we don’t have to get out for a forest every day.
In addition to helping our kids deal with different stresses, and helping their immune system, it likely would help with sleep. While this study was on office workers, I don’t think it would be much of a stretch to see how it would apply to kids as well. Walking in the morning in the forest improved sleep quality and feeling of being refreshed in the morning.
How to Practice Forest Bathing with Your Kids
Forest bathing is not about the final destination – it isn’t a hike to take in the final scenic view at the top of a peak. It’s about the walk close to nature itself. You don’t need to drive an hour through the city to get to some remote trail. In fact, that would likely be counterproductive for our goals.
A simple walk in a green park, preferably one with many trees, for 20 min, with cell phones in DND mode do. This would replicate most of what was done in the studies above.
Some parents might find that incorporating mindfulness into the walks, by encouraging our kids to smell, focus on the sights, and not talk or ruminate on other things in life is possible. Others, might find this a bit too much of a divergence from our regular banter. If we can get comfortable just walking and paying attention to the natural surroundings, I do think this would go far in developing an attachment parenting type relationship.
Other times, an ideal activity that might feel less awkward is geocaching. It does involve using a phone as a GPS aid, and thus a screen, but its very nature of having to focus on the environment is essentially forest bathing in a fun, modern and playful way!
Another activity is a bit more intense, and one that one of my children has taken up to over the last few years – mountain biking! You can’t really get much more exposed to the forest, and all the essential oils you breathe in from the trees will do some good.
Where to Find the Best Forest Bathing Spots Near You
Forest bathing isn’t as easy as finding a school playground – we need to find an environment that isn’t as man-made.
One practical way is to use google maps and to search for “park” – and then use the Street View option to get a quick peek and see if it looks like there is an area with lots of tree cover.
The most reliable way would be use Reddit. Almost every major city has a subreddit forum where you can simply post the question of an easily accessible, natural forest like park with flat trails.
Conclusion
In today’s hectic, technology-dominated world, finding solace in nature can be a game-changer for parents and their kids. Forest bathing, a practice rooted in Japanese wisdom, offers a simple yet profound solution. It helps reduce stress, enhances immune function, and promotes better sleep. Moreover, it provides a unique opportunity for families to connect with one another and with the natural world.
By embracing forest bathing, parents can empower their children to thrive amidst the chaos of modern life. So, step away from screens, venture into nature, and make forest bathing an integral part of your family’s well-being journey.