5 Nature-Based Therapies Grounded In Healing That Support Mental Health
- Gabrielle Caldon
- Aug 11, 2025
- 4 min read
When was the last time you felt connected to yourself, to others, or to the world around you?
In today’s fast-paced and tech-dependent world, it’s easy to get caught up in the day-to-day and forget about your emotional well-being. It’s also easy to forget that nature is a powerful tool for grounding yourself. Whether you have a lot of stress to manage or want to feel more balanced and connected, nature-based therapies are simple and calming methods that can work for everybody.
From mindful nature walks to green exercise, these five nature-based therapies can help support your mental health. The best part? These practices are easy to access and effortless to practice.
Forest Bathing (Shinrin-Yoku)
More than just a walk in the woods, forest bathing, or Shinrin-Yoku, is a mindful experience for your senses. You intentionally and slowly immerse yourself in nature using your senses. Developed in Japan in the 1980s, forest bathing has you pause and connect to nature.
Spending time among trees lowers stress hormones and blood pressure. It can also strengthen your immune system and improve your mood. Forest bathing may also help improve focus, reduce ADHD symptoms, and help in recovery from trauma.
You don’t need any special training for forest bathing. Just be willing to disconnect from technology and completely relax in your environment. The more time you can spend in nature, the longer the benefits last.
Where to try it:
Forest Bathing Finder: search for guided walks by location
Cultured Forest: urban forest bathing options in NYC
New York State Parks: find trails and state parks for peaceful walks
Garden Therapy (Horticultural Therapy)
Suitable for every age and ability level, garden therapy uses activities like planting and growing to support your well-being. And it doesn’t require a green thumb.
Caring for plants can reduce stress, anxiety, and depression and it offers benefits similar to short-term CBT. Gardening and horticulture also provides physical, cognitive, and social benefits. They include improved mobility and strength, better memory and focus, and social connection.
Whether you have window boxes or are part of a community garden, working with plants and soil helps you feel more connected and relaxed.
Where to try it:
NY Botanical Garden: therapeutic horticulture classes
The Hort: horticulture therapy programs
Long Island Living: list of community gardens on Long Island
Animal-Assisted Therapy
Animal-assisted therapy is a guided interaction with animals. From petting a dog to working with horses, this therapy can ease anxiety, improve your mood, and boost your self-esteem.
Spending time with animals reduces cortisol (the stress hormone) and increases oxytocin (the social bonding hormone). This means you feel calmer, happier, and more connected. It can also help people managing PTSD, depression, and social isolation improve their quality of life and emotional regulation.
If you don’t feel ready for formal animal-assisted therapy, being around animals or volunteering with them can also provide meaningful benefits.
Where to try it:
Nature-Based Meditation
Meditation helps develop mindfulness and self-awareness but it becomes a more grounding experience when practiced in nature. The soothing sounds of birds singing, waves washing onto the beach, or the wind rustling through tree branches help calm racing thoughts, making it easier to be present.
Nature-based meditation can lessen symptoms of stress, worry, and depression. At the same time it boosts self-compassion and mindfulness. It can be more impactful than indoor meditation, especially for those who are feeling overwhelmed or have difficulty focusing indoors.
Using nature as the backdrop for a meditation can help you slow down and allow yourself to enjoy the present moment. It can be restorative, bringing a sense of peace and calm, while helping you reconnect with yourself and the natural world.
Where to try it:
Sands Point Preserve: monthly outdoor meditation sessions
NY Insight Meditation Center: guided meditations with online and in-person options
Liz Slade: outdoor mindfulness programs
Wildflower Farms - Auberge Resorts: daily nature-based wellness sessions in the Hudson Valley
Green Exercise
Everyone knows that exercise is good for you, but where you exercise also matters. Green exercise is any physical activity done in a natural environment. This could be walking in a park, hiking in a preserve, biking along a trail, or practicing yoga at the beach. It’s a simple way to improve both your physical and mental health.
Studies show that exercising outdoors is better at lowering stress and improving mood than indoor exercise. It also helps lower blood pressure, increases energy levels, and improves your sense of well-being. There are social benefits as well since green exercise naturally encourages people to interact with each other.
Green exercise is a flexible option to reset your body and mind because you can choose any activity you like and any outdoor location you prefer.
Where to try it:
Brooklyn Bridge Park: free waterfront workouts
Fort Greene Park: outdoor yoga classes
Forest Park: ongoing green fitness events
The Nature Conservancy: list of nature preserves across New York State
NYS Parks and Recreation: explore trails, lakes, and state parks
Reconnect With Nature And Yourself
Nature has a way of soothing and grounding us. It’s in those quiet moments that you can reconnect with yourself, without technology and the chaos of everyday life distracting you.
Whether you prefer quiet walks surrounded by trees, the calming comfort of animals, or the physical connection of green exercise, nature based-therapies are gentle and accessible ways to improve your mental health.
You don’t need to go far. You don’t need to invest a lot of time or money. You don’t even need to get any special equipment. All you need to do is choose a practice that speaks to your heart. Nature will do the rest.
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