Opening words of IFTDays 2019

Dear Friends of the Forest,

11 months ago we were opening the first IFTDays. Somewhat nervous, but driven by a need to arrange this gathering of people. A year later, we are still somewhat nervous but something is different. We have experienced how this community carries.

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Immersion day activity: Metsämörri came for a visit

Our team has grown from two stressed out women to 8 stressed out men and women (except for Nitin, who does not do stress).

Last year we came together with an audience of 90 people in the seminar and 44 in the retreat. This year, we have gathered here with 83 of you and are expecting 39 of you to the immersion days. You know it´s hard to top a good opening night.

We wanted to bring back the best of last year: community – expertise – time spent outside in nature. And also improve based on last year´s feedback:

We have changed the setting to include a workshop day, in order to make space for more talent and more stories to be told, and also to give more people the opportunity to participate, even if just for one night, in the feeling of community and bonding, that can be created when we come together as a group of forest friends.

This year, where we  are lacking in the indoor space, we make up in the surrounding environment. We’re currently at an old game research center, that used to be part of the natural resource institute. The estate has now been turned into a private holiday destination, rented to numerous different kinds of groups.

In a year a lot has happened. New schools of forest therapy have been started and new guides are being trained. Forest and heath themed conferences have been held, scientific papers and books have been published. The scientific research has told us that  roughly 20 minutes of nature a day is enough for healthy life.

Forest therapy guide is really becoming a profession that one can train in on several continents and countries in various price ranges. The curricula differ, as do the prerequisites for the trainees, as do the qualifications of the graduated guides.

Reflecting on the changes in this dynamic field, you have shared with us your hopes regarding forests and health. Majority of the themes you mentioned dealt with the equal access to forest healing, the possibility to connect with self, nature and each other. And our shared worry for the Earth.

You have also shared your fears regarding harnessing forests for health purposes. Many of you feared that nature would become another commodity, to exploiting others and to exploit nature. You worried that it would become an industry using “scientific tricks”; misinterpreting the effects of forest therapy on humans and exaggerating the effects of forest therapy, and collecting way too high fees for just accessing forest. Though it is generally hoped that forest therapy would become integrated  in the conventional medical system, it raises the question whether, in becoming fixed,  it loses its vitality. On the other hand, some feared that offering forest bathing without the appropriate training and experience, would be a risk to entire practice.

Last year we ended with the acknowledgement that there is need for this type of gathering, a safe space, if you will. This year, the need is perhaps even greater. There is much healing work to be done, with room for many kinds of thoughtful and sincere measures.  We are in the state in this field, where we need the we need the grassroots, the scientists, the practitioners, the ones new in the field, the experienced ones with deep knowledge, the certified and the uncertified guides, to exchange and learn and grow together.

We need to work on local levels, and internationally.

From our bubble it looks like the world is starting to believe in the power of nature – not enough, granted – but more than before. Even the royalty has been sold on the subject.

We have heard from many leading figures talk about the importance of nature. One of the influentials of our time is the Greta Thunberg. Greta has managed to mobilize the young and the old around the issue of climate change. It raises new kinds of hope and despair to see the young take to the streets to protect their future and demand us adults to take responsibility for it.

The youth and the children have not been forgotten in this year’s ́ IFTDays. In workshop and immersion days, we will hear from people working with children to help them sow the seed of nature connection. Equally important is allowing the childhood nature connection to flourish in the later years of our lives, especially when going to the forest is no longer as easy for us. Today we get  to hear about nature connection with the elderly. Finally,  we get to think about ways in which newcomers who have left or lost everything, can find support from nature and  grow roots in their new home.

We can all agree that we have the responsibility of enabling nature access and nature connection for all groups, even the smallest and the weakest.

But it is tricky to talk about responsibility when we ask people from different countries to fly, in some of your cases, halfway around the world to fly Finland and spend a week taking saunas in the forest? Where do we draw the line in what is worth investing in, and where are we being downright wasteful?

Like the leading artificial intelligence researcher in Finland , Timo Honkanen said, we have been able to model x, y and z, but where the artificial intelligence and ourselves are struggling is understanding cultures and individual differences.

Though the online world offers us a world of possibilities to keep in contact, support and exchange, it´s in those moments of experiencing together that the magic happens. Therefore, we will continue to meet in person once a year to share ideas, experiences, practices and research, to advance our thinking and synergize our efforts” . And within our means, we will do our best to limit and be mindful of our carbon footprint and reciprocal relationship with the natural world. We want to support grassroots initiatives and include them in our IFTDays community as message carriers, pollinators, local initiatives, carpoolers and treeplanters.

This year we launched the concept of IFTDays ambassadors. These people are individuals or organizations who share our mission and who have volunteered to be the message carriers of IFTdays in the world. Sini, who you can ask anything about the Finnish nature and how to light a fire without matches, among many other things, is one of our ambassadors. Sini will guide us to a refresher later in the afternoon.

On top of the annual IFTDays event, we support the satellite events that are like mini IFTDays with emphasis more on the experience. The first satellite event will be held in Belgium in October, the Bos+badweekend, where the emphasis is on experiencing different ways of forest based health promotion.

We have partnered up with BOS+, a forest loving organization active Belgian Flanders – one of Europe’s least forested regions – as well as in the world, by raising awareness for more and better forest. BOS+ aims to keep conservation of forests, reforesting and sustainable use of forests high on the political agenda and works to increase the amount of forests in Belgium and abroad.

Together with BOS+ we are able to do something concrete for the forests of the world. This year, we plant a tree for each seminar guest. Around 100 native trees will be planted in a corridor that BOS+ has started with local organizations in Ecuador. Your presence here will contribute to this corridor. Next year we hope to do something even bigger . We are excited about this collaboration.

So, warm welcome everyone for this 2nd IFTDays, and now for the practical items…

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IFTDay team 2019

Thoughts & ideas after BOS+Badweekend

My tent is still drying in the veranda as I am writing this.

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This past weekend I got to take part in the event supported and funded by BOS+ (my favourite forest advocate organisation in Flanders) and CM (my favourite health insurance provider in Flanders).

The concept of the weekend was to offer people different kinds of experiences of forest inspired wellbeing. These were provided in the form of workshops of 2 hours at a time, while spending the entire time in a beautiful forest, getting to know the group and building a community. Sounds very much like IFTDays, which is why this  event also functioned as IFTDays pollinator event.

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The lovely  group of 40 or more people of young and more mature were those usual suspects who follow the mails of BOS+. But though love of forests  is our common denominator, the group was still surprisingly heteregenous. There were people busy in the field from nature conservation point of view; people starting and people already busy in their  nature & wellbeing careers. There were people who needed a time out in the forest and were treating themselves into some alone time, as well as people who were looking for something new, though they didn´t really yet know what that would be. Forest, they trusted, would bring them inspiration.

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It was therefore perfectly appropriate and inspiring to bring to the same space:

  • Rewilding with Bert Poffe – a practice that combines buschraft skills, natural movement as well as life coaching, all from the point of view of returning us to our natural state of wild
  • Kiki Nardiz´ foraging and natural cosmetics from nature´s medicine cabinet
  • Annelies Carpentier´s relaxation in nature
  • Ann Tillman´s forest bathing EFTI– style
  • And my own version of Forest Mind/Metsämieli.

These practices gave the participants the chance to taste the different ways one can fights stress and connect with natures in Belgian Flanders. Rewilding with Bert and the foraging workshop with Kiki were both more action oriented and focused on  bringing nature closer in one´s everyday life   through lifestyle and diet. Forest bathing offered by Ann aimed at deep relaxation in the forest but touched upon everyone´s nature connection as well. Annelies´activity  – which I unfortunately did not have the chance to familiarize with  – was praised for such well thought of exercises that combined both the physical and mental health aspects. I saw the group move to the forest with their yoga mats, so that gives us a hint of what the workshop was also about.

Lots of people asked me, what´s the difference between Forest Mind and forest bathing. Forest Mind is an evidence based method. It follows losely stress recovery theory by Ulrich and the attention restoration theory by Kaplan. These two theories combined posit that the wellbeing effects of forest (or nature at large) take place in stages.  Before the mental effects, e.g. mood lifting, clarity in the head and feelings of vitality can kick in, the physical effects, e.g. blood pressure dropping, muscle tension decreasing,… need to first take place.

When the calming down has happened and more space in the head has been cleared, it is possible to start the introspection. This is what is unique to Forest Mind.  In other words, being able to take stock of what you are feeling and how you are doing at that moment  is much easier when you are already in a receptive state and open to looking within.  In Forest Mind, after checking in with oneself, steps ahead are also laid. The idea is to plan ahead for those times when you are not in the forest so that you can better take care of your own wellbeing. Forest Mind gives tools to this with  exercises that stem from positive psychology, mindfulness and cognitive behavioral therapy. Some Forest Mind exercises have been bundled here in a portal Mentalhub.fi, a service created by Finnish mental health professionals

I like to say that in Forest Mind one attempts to bring the forest along within oneself when leaving the forest. Quite simply the idea is to increase self-awareness and connection with oneself in order to live a more balanced and fulfilling life with resilience even in the middle of hardships. After all,  life is not always “dancing on rose peddles”.

I have based my understanding of shinrin yoku or forest bathing as we have come to know it,  on the views of our scientific advisor at IFTDays, Dr Iwao Uehara, in the book of Dr Yoshifumi Miyazaki, and finally in personal conversation with Dr Qing Li. According to this synthesis,  forest bathing refers to a full sensory relaxation in a forest environment. Simple as that. However, how you get to the result is open for interpretation. Riding a horse through a hinoki forest or doing yoga in a cherry tree woodland might also work  –  the modality does not matter as long as it is a forest and all the senses are being opened.

Even the pace of walking is left open and the advise is rather to match the rhytm with what the participants are used to. Pushing too much will turn into participant producing stress hormones and walking too little or slow, might frustrate another, causing more stress hormones to come free. However, walking slowly, according to my experience, is anyway a worth while habit when forest bathing as it helps in becoming mindful of one´s steps and also gently pushes the body to calm down – just as soon as it gets over the urge to race onwards.

The forest where the bathing is to happen itself is not that strictly defined either. However, the total effect of it is what counts. This total effect I interpret then to come from e.g. the types of trees in the forest, experience of walking in the forest, i.e. clarity of signalisation, feelings of safety, the type of path one is walking on, soundscape, light conditions and the hermal comfort the participant is experiencing. We shouldn´t forget the forest air´s phytoncide concentration that is dependant on the types of trees, the season, the wind conditions and the time of day in the forest, either! All these aspects are highly subjective. But since I am personally most concerned with prevention, I´ll stick to the losely defined “total effect” without trying to define a perfect forest bathing forest hat fits everyone. Not in this post anyway.

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I often refer to my type of Forest Mind.  There are many different FM  guides who have different professional backgrounds and who work with different target groups with different goals. My Forest Mind, however, consists of a minimum of one hour long forest bathing session, to make sure the people who have often (in Flanders) had to travel from far to get to the forest, have enough time to really calm down. I am not sure wheter the Finnish guides strech the sense opening exercises that long – according to my experiences in Finland, those sessions have been shorter. After the forest bathing, I turn to a few light introspective exercises.  I also include more sharing sessions that I have experienced in Finland because, according to my experience, the participants in Flanders enjoy the sharing.

Yet another personal addition is the emphasis I put on smelling things.  Because I have found that people are not often in the habit of touching and smelling the elements in the forest, I encourage this to really let the forest on one´s skin and those precious forest microbes in one´s system.

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I´ve had the chance to walk with a number of guides on their forest bathing walks. Different approaches or even different individual guides add different flavours to their practices. Amond many others,  I´ve had the pleasure of experiencing a number of ANFT-style forest bathing walks with different guides and enjoyed the slow movements, the eloquently worded invitations and the tea ceremony that invites everyone to share in a circle at the end. I´ve also tried forest bathing in a forest bathing center in Hangzhou, China where the walk started with Chi Qong movements and ended with listening to music while sipping a cup of tea.  I´ve tried the sequence with specific eye movements that I experienced on a forest bathing walk with Somaya. Or closing the walk with first resonating our common “omh” at the end of Ingeborg´s shinrin yoku walk.  All these approaches include sense opening exercises/invitations/meditations and are conducted in a more or less forested environment. There´s also the forest bathing I´ve tested at SLU Umeå and the growing in popularity, Natural Mindfulness, lead by my colleague at IFTDays, Ian Banyard. Healing Forest´s walks often incorporate creative elements in their walks.

The wording and the types of exercises have differed. The role that sharing plays in the experience have differed. The biggest difference, however, has been in the personality of the guide and wheter or not there has been a click with the guide. This click  is very important and probably the most influencing factor in the entire experience.  Because even if we are there for the forest, we still are human beings guided by a human guide.

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Spending the BOS+Badweekend  in the beautiful and surprisingly calm Hoge Rielen surrounded by my favourite trees, the pines, cleared my mind and gave me many more new ideas, visions and clarity. I am even more convinced of the vision me and Heidi Korhonen and our entire IFTDays team share: to keep making room for and supporting different forest based health and wellbeing approaches. It is and remains  challenging to get the unusual suspects out into the forests, that would benefit them even if they didn´t feel as strongly about forests as us forest lovers do. And for that we need all hands on deck to meet the many different needs and preferences that are out there.

If you´d like to experience a Forest Mind walk with me, you can join me on the 15th of December in the forests of Merelbeke to celebrate the launch of Het Zakboek voor Bosbaden that I wrote together with Sarah Devos.  More information can be found right here on NatureMinded or on my Facebook page closer to the date.

– Katriina –

Forest Bathing Pocket book – Zakboek voor het bosbaden

voorbeeld4Stapschoenen aan en het bos in trekken. Even tot rust komen in de natuur. Het is een efficiënte manier om te ontspannen in deze stressvolle tijden. Hoe langer, hoe meer ontdekken wetenschappers wat bosfans al langer intuïtief aanvoelden: het bos is goed voor je!

De natuurlijke stoffen die je binnenkrijgt tijdens een boswandeling maken je lichaam sterker en gezonder – en ook je hoofd heeft er (véél) baat bij om jezelf regelmatig onder te dompelen in het bos: een bosbad nemen, dus. In Japan heet dit shinrin yoku. Maar gelukkig hoef je hiervoor niet helemaal naar Japan en kun je ook bij ons prima bosbaden.

Uniek aan dit Zakboek voor het bosbaden is dat de auteurs Katriina Kilpi en Sarah Devos hun eigen draai aan bosbaden geven. Want wij zijn tot nader order nog altijd geen Japanners en bij ons groeien heel andere bomen dan in Japan. Daarom ontwikkelden ze ook specifieke bosbadoefeningen, op maat van Belgische en Nederlandse bossen én bosbaders.

Daarenboven geven ze heel wat concrete tips over hoe je zo’n bosbad aanpakt, waar je precies moet zijn, wat het beste tijdstip is, wat je er allemaal kunt beleven… – en néé, dat hoeft heus niet altijd zweverig te zijn.
Een bosbad neem je bij voorkeur alleen. Je gaat bewust vertragen en je neemt de tijd om je omgeving in je op te nemen. Zie je het niet zitten om alleen te gaan? Neem dan een vriend of familielid mee, maar las tijdens jullie wandeling minstens 20 minuten in waarin jullie even de tijd nemen om de natuur te observeren of gewoon — stil en zwijgend — op een bankje naast elkaar te zitten.
Dit Zakboek voor het bosbaden is een praktisch zakboek om meteen het bos in te trekken en te ontdekken. Met korte, haalbare doe-opdrachten, invulruimte voor je observaties en tips om het bos nog meer in het dagelijkse leven te integreren.

Over de auteurs

De Finse Katriina Kilpi is de oprichtster van NatureMinded, een onderzoeks- en consultancybedrijf dat de positieve link tussen natuur en gezondheid onderzoekt en mensen leert omgaan met de positieve effecten van natuur op gezondheid en psyche. Daarnaast is ze de drijvende kracht achter de International Forest Therapy Days in Finland.

Sarah Devos is de bezieler van de blog ‘Zondag Bosdag – Zondag Zeedag’. Ze schreef Het Bosboek en Het Zeeboek. Ze werkt als freelance schrijver en is Chief Adventure Officer van AS Adventure.

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How the wild child can save nature

Some weeks ago the biggest nature organisation in Flanders, Natuurpunt, shared an article that was titled “How the wild child can save nature” (Hoe het wilde kind de natuur kan redden). It got me thinking about how there´s still a knowledge gap between what we well-meaning adults think our children need and what they actually benefit from.  Here are a  few more things that are worth considering (I´ve roughly translated from Dutch the sections I am referring to).

  •  “It is just a matter of helping children fall in love with the outdoors as quickly as possible by offering them sufficient “nature stimuli”

I hope what they mean by this is to let natural stimuli of nature work on kids, instead of creating these stimuli. Nature in itself enough – you do not need to create entertainment. Don´t clean away the loose materials like leaves, branches, tree trunks but allow the children to play in a space that is big and versatile enough where they can run and hide and allow their bodies and minds to optimally develop by trying out their physical and mental limits.

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  •  “The alarm signals that something is seriously wrong with the current generation of children and their connection with nature reached us in 2005”.

This is the problem. This information may have reached Flanders only in 2005, but the truth is, this started much earlier than that. Skogsmulle started already in the 70´s in Sweden from the exact worry that children are no longer spending time outside. Environmental education started in the 80´s in Finland. I even wrote my final thesis on the topic of getting city kids out to play and referred to  “nature relationship” already in 2003. Tons of examples of environmental education are findable from around the world, I am sure.  Only in Flanders, the topic has started to live in the initiatives of some passionate individuals, like e.g. https://www.boschool.org, http://www.somaya.be, etc. Until now there has had to be something “wrong ” with the kid to be able to get to spend time in nature (time out projects traditionally are naturebased in Flanders). Prevention has been forgotten.

  •  “…spending two hours a week in nature is crucial to promoting your health and well-being”.

2 hours per week for children? It´s what they are getting at the moment broken into pieces (play time at school, biking to school, perhaps football practice after school). But that is not enough. Plus, it is not quality exposure. Though quality does not have to mean spectacular nature experiences in the wilderness, although that too would be positive, here we are touching upon the fundamental problem:

  •  “That it can be done differently is proven by the Scandinavian and German forest schools, kindergartens where children move in nature in all weather conditions and are allowed to climb trees without supervision, sharpen branches and cook their own mud soups”.

I am a big fan of forest schools. By all means, let´s turn them all to forest schools!

Yeah right, in Flanders. But it would be enough to realise the importance of outdoor pedagogy and invest in the school yards and make these places extensions of the class rooms. And allow the kids to play outside in any weather. Remember, no bad weather, just wrong clothes.
But what´s a big problem is the attitudes´of the teachers of the public school system and the regulations and rules they have to follow. Just this morning I biked my 5-year-old to school in his full rain gear because the long awaited rain was finally blessing us abundantly. But I took the rain gear back with me, as I know they will not let the kids out in the rain anyway. Why? Because “they cannot keep an eye on them inside and outside” and because when it rains, no teacher will sacrifice themselves and their brand new white sneakers to get wet and muddy. There´s an information gap right there.

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  •  “The first time to get an earthworm out of the ground, a butterfly that lands on your nose, ringing a baby owl: nature experience can be so intense that it brings about a lasting change”.

Regular nature contact in familiar environment is enough. Independent exploration possibility without an adult voice in the background constantly naming and explaining things is crucial for a child.

I have never had a butterfly land on my nose, let alone ringed an owl. Special, awe awaking experiences can be so much smaller and mundane too, especially when the kids are allowed to use their own inspiration and go out unhurried. Once a year to zeeklas/bosklas/boerderij klas is fun but by no means enough. As Dr Miles Richardson, leading nature connection researcher puts it: “Rather than ‘a meaningful’ visit, create a meaningful relationship. Once again there’s a proposal to ‘learn about nature’, instead, bring the enjoyment and wonder of the natural world to the fore. Find stars in the everyday, in the cobwebs, in the leaves, in the birdsong – in the nature children will find everyday at home”.

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Thoughts about the different approaches to Forest Therapy

Lately, I have been thinking a lot about the definition of Forest Therapy and my approach to Forest Mind. What I realize is, my approach, which is inspired by Metsämieli is still my own interpretation and adaption of a highly Finnish approach to the Flemish soil.

At the moment when I was looking for a way to share my own experience of the importance of the forest in my life, Metsämieli was the only approach I found. Only later I found shinrin yoku, ANFT tradition of shinrin yoku, Natural Mindfulness etc. That does not mean they didn´t already exist, but I just happened to find Metsämieli first. That was my way into Forest Therapy that has now swallowed my life as a whole.

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In Metsämieli, I was attracted to its evidence based approach, the variability according to the guides own skills and, being a person who gets irritated by someone telling me what to do, the central notion of everyone being the expert of their own wellbeing.

In my Forest Mind approach, what I try to do is inspire people to experience the forest in a way they might never have experienced before. It is based on health benefits of the forest as it relies on the forest´s stress relieving properties, and the immune boosting effects of being in concrete contact with the elements in the forest (sitting on the ground, picking up things, smelling, even tasking things). This all makes it shinrin yoku/forest bathing – you are taking in the forest atmosphere and you come into a state of relaxation.

In Forest Mind like in shinrin yoku, the stress relief is aided by the exercises that are done to open the senses. After the stress relieving has kicked in, and people have more head space, more exercises are done to get some clarity and perspective into things that are occupying the mind. These exercises are inspired by mindfulness, positive psychology and coaching.

Here, however, the work is done on your own, it´s not the point that each walker confides in the guide. The guide does not even need to know what the people are going through atthe moment, unless they want to share. It can be a very personal practice, but often people do want to share. But then it´s with the group, not to be given advise by the guide. However, if you have the skills and qualificatons to take on what the people are carrying, which is sometimes “heavy stuff”, you can use the more advanced exercises for that as well. There are three levels. You can adapt it to fit your skills.

My main goal with my practice is to facilitate a positive, health promoting new experience that will inspire the people to go to the forest in a different perspective the next time. I want to open the eyes to see what all the forest can mean to us and what we, in turn can mean to the forest. Afterall, you will want to protect that which you love.
Read more about my approach here. To sign up fo the first international Forest Mind/Metsämieli training, go here.

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30/30 campaign: promoting physical and mental health through daily exercise in nature

The  naturalness of the residential environment has been associated with a lower prevalence of depression, anxiety and stress (Cox et al., 2017).  Furthermore, people who have access to green spaces in their neighborhood, use these areas more and tend to be physically more active (Pietilä et al., 2015). Finally, people with a strong connection with nature, spend more time in nature and thus become more exposed to the beneficial effects of natural environments.

In the Flemish provinces in Belgium, accessible nature is unequally distributed. The matter is rising higher on the political agenda, as the links between exposure to nature and health have received stronger evidence.

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Amount of accessible nature in Belgian Flanders, with the reddest tones depicting the least access, and dark green the most access. Source: Nys, A. 2014.

Three stakeholders based in Flanders, a health insurance provider (CM), a state agency for forest and nature (Regional public authority for Nature and Forests of Nature & Forests, government of Flanders) and a forest advocate organization (BOS+) partner annually to run a campaign to encourage physical movement in natural environments for 30 minutes per day during 30 days.

 

 

 

Since 2017, an assessment of the impact of the campaign on the participants´ subjective health and wellbeing has been conducted for the 30730 campaign. In the autumn of 2018, altogether 1720 participants started the campaign by signing up in the online diary.  They were encouraged to report their daily activities through the diary and through the three surveys that were administered throughout the campaign. The impact of the campaign on participants´ subjective health and wellbeing, their connectedness with nature and the level of naturalness of their perceived living and exercising environments, were measured by using a set of validated scales, an objective measure and qualitative questions.

The impact assessment measurement showed that:

  • The mental and physical wellbeing and sleep quality of the participants improved as they started participating in the campaign. At  the last impact measurement (2 months after the start of the campaign), the participants were still feeling mentally and physically healthier and sleeping better than they were before the campaign.
  • At every measuring point, being perceived  physically fit was the most important predictor of both physical and mental health and of sleep quality. We also saw that the level of naturalness of the sport and living environments were predictors of mental health (e.g. lower stress, better concentration and inceased happiness).

However, due to the constraints of self-reporting, no control group being included and little blindness in the procedures, these results are merely indicative. Nontheless, interesting insights were gained, e.g. into the way the participants experience their surroundings. Most participants deemed their living and exercising environments rather natural.

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How natural do you perceive your sport/living surroundings on a scale of 1 (totally artificial) to 10 (totally natural).

At the same time, a majority (70%) of the participants did not report to have to leave their home to start exercising. This suggests that the participants already live in green neighborhoods. Not surprising then, that these participants report being in a rather good state of wellbeing to begin with, as people in greener neighborhoods tend to be more physically active and hence, in better overall health. The most frequently mentioned exercise environment was the forest, followed by or in combination with agricultural landscapes, such as fields and meadows.

Another interesting point was that the majority of the people reported to be spending a lot of time in nature (42%) but wanting to spend even more time there.  A third of the participants (32%) did not spend much time in nature but were hoping to have more time for it.  About a fifth (17%) of the respondents spend a lot of time in nature according to their reporting, and find this time sufficient. Only a small group (7%) of participants spend a little time in nature and do not need any more time there.

Regardless of a number of constraints in the study set up and execution, the results of the 30/30 campaign show that participation in the campaign can promote mental and physical health and sleep quality. The campaign succeeded to attract and engage a rather homogenous group of highly educated women over 35 year of age. While the respondents had already found nature in their exercise and living environments, majority of them long for more nature in their lives.  They sought the encouragement of the campaign to remain physically active regardless of lack of time, tiredness or bad weather conditions, which were reported as the main challenges for exercising.  The 30/30 participants also used the campaign to monitor the evolution of their mental and physical health and due to the campaign they became more aware of the importance of movement in nature; how little time (some of them) spend in nature; and of the beneficial effects of physical exercise on physical and mental health.

Sources used:

Cox, D. T. C., Shanahan, D. F., Hudson, H. L., Plummer, K. E., Siriwardena, G. M., Fuller, R. A., … Gaston, K. J. (2017). Doses of neighborhood nature: The benefits for mental health of living with nature. BioScience. Oxford University Press.

Nys, A. 2014.‘Rapport Natuur op wandelafstand. Heeft elke Vlaming een natuurgebied op maximum 1,6 km van zijn woning? Rapport Natuurpunt, Mechelen.

Pietilä, M., Neuvonen, M., Borodulin, K., Korpela, K., Sievänen, T., & Tyrväinen, L. 2015. The relationship between exposure to urban green spaces, physical activity and self-rated health. Journal of Outdoor Recreation and Tourism. Vol 10, s. 44–54.

Schultz PW (2002) Inclusion with nature: The psychology of human-nature relations. In: Schmuck P and Schultz PW (eds) Psychology of Sustainable Development. Boston, MA: Kluwer Academic Publishers, pp. 61–78.

 

How to add more nature to your workday?

A friend of mine poked me to write a sugesstion to a post on LinkedIn, where someone was thinking of how to add more nature into the workday. That became this post.

How to add more nature into your workday?

There´s plenty you can do, even at the center of city! Though there´s enough proof of already images of nature helping you to destress and the power of listening to audio tapes of birds, I tend to go for the real deal.

Starting from the working environment, switching to natural materials where possible and sustainable, can go a long way. Some studies show that we respond better to e.g. wooden surfaces than to e.g. metal. Remember to work with only sustainable forestry products! Add loads of plants (or as many as you can) to our surroundings to help pump your space with fresh oxygen and clean impurities from the air, not to mention, offering you the eye candy when you take a moment to refocus. Interacting with plants – someone´s got to water them – is also a wonderful way to get you out of your chair and moving. A mini break to water and prune the plants may offer you some micro restoration. Getting some blooming plants provides you with the wonderful details and also the opportunity to prune them (e.g. remove the dead flowers). Just make sure you get the non-poisonous plants! Don´t forget herbs like basil and thyme, that make a good addition to your office kitchen. The choices are endless there too. Ask around wheter there are any green fingers among your colleagues: the office plants also need repotting and changing their soil. Though it´s not exactly horticultural therapy, it definitely has some therepautic elements that can benefit anyone interested.

 

Now for the outside: depending on where your office is located, you could easily take a few short walks during your work day. Like smokers, we non-smokers also deserve to step outside once in a while. A mini break just outside the door to grab some fresh air and vitamin d, and to look at the leaves of the trees moving in the wind – without consciously focusing on it – or at the clouds if you have no greenery around you. For the duration of a cigarette, this mini break of not doing anything will recharge you. Just remember to step away from the smokers at the door!

During lunch break, you should plan as much time as possible outside. Walk around the block, or a certain distance, where you pass by at least some greenery or if that´s not available, anything that´s pleasant for you. Moving your body will get the blood flowing and help you relax; being exposed to the natural light, even if there wasn´t any green around, will still be good for your eyes and your sleep rhythm.

If, on the other hand, you are lucky enough to have plenty of greenery around you, then  – depending on your mood and stresslevel – you might want to do some  activities outside that will help you relax, refocus and refresh you. You might want to try focussing on a tree, a bush, a leaf or a stone one sense at a time and see how that makes you feel. Acknowledge the element you are connecting with and see how it makes you feel. Grateful? It´s okay to whisper your thank yous to the stones, the trees and the likes.

Before you head outside, take stock of how you feel. If you´d rather be alone than walk with the chattiest one in the office, make it clear in a friendly way. Scheduling in some alone, quiet time is a favour for the entire team, if that means you´ll be in  a better mood later. You might inspire others to walk alone to listen to themselves more often as well.

Don´t forget the possibility of taking meetings – walking meetings – outside as well. You´d be amazed how easily you think and talk while walking.

imre-tomosvari-712872-unsplash
Imre Tomosvari from Unsplash

Unless it is really loud. Avoid the loudest corners with lots of fumes from the traffic. If that´s all you have, you can still take these breaks inside and plan some inside the office movement to your day. If you have a stressful day, after doing some movements to get you out of the chair, try focusing on your favorite (nature) place. Close your eyes, imagine the place where you feel most at ease, and sit with that image and feeling for a while. See how you feel after.

In addition to requesting more greenery inside, why not discuss with your employer the opportunities to green your outside environment as well.  Plant a few trees and bushes as a team building effort? Where possible, the employer could make significant improvements to the quality of their employees´ working days by adding a green break space outside.

Think also if you could make your way to and from work more natural. See how much longer or shorter your way to work becomes if you take a greener route. When you take this greener way, be mindful about what you see: the trees moving in the wind, the bushes changing colors, the birds jumping on the lawn. Pay attention and you´ll start seeing changes day to day. You might not notice but it might just make you feel better.

Wow, I just wanted to write a few words 😉 But, as you see, there are many possibilities!

Relationship lessons from nature

What can nature teach us about relationships?

There’s this place in my favourite forest, where big old beeches grow. It´s a special spot, because at the bottom of those beeches, there grows a thick layer of moss.

This is the place where I go to when I feel like I can’t handle it alone. When I need to be held like a baby. I go and lean against one of those beeches, with my feet pressed into the soft moss, and I swear, the tree closes in on me, like arms reaching around to hold me.  I feel listened to, without any words being exchanged, and I feel consoled. There’s no judging. Only acceptance and compassion. As a thank you for listening, I value this forest, and do my best to protect it now and in the future. It’s probably exactly what the tree would want from me. A perfect exchange for our friendship.

Successful relationships are formed for mutual benefit.

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My son has also established a relationship with his nearby nature. One day he pointed out to me that of the two bushes next to his tree house, one was a nice one while the other was a naughty one. Maybe the thorns in the naughty bush has something to do with his judgement. So, according to this little man, the bushes not only have their own personalities, but he has also established a relationship with the bushes (one that is less close, obviously).

We quickly judge the personality of someone based on their behaviour towards us. A greater understanding would develop if we realise that personalities and qualities are shaped by the outer environment as well as the inner genetic make-up. In the design of nature, each and every life form has a unique role to play.

So for a deeper relationship to develop, one must start with a better sense of observation.

Kids

For the creatures or people, we do know, we often overlook their value and start taking them for granted. It doesn’t dawn to us that we are taking these people (or creatures) for granted before someone else recognises their uniqueness or, what’s worse, before we lose them.

When I was a newcomer in Hawaii, I found the myna birds, with their oversized heads and their yellow masks, rather comical looking. To me they looked funny and mischievous, always up to no good. I liked those birds. After some years, I had got so used to them that when my mother came to visit and wanted to photograph those little birds, I found it a waste of film. Sustaining a relationship requires a continuous effort, otherwise it loses its vitality.

Myna bird
Source: http://www.sandwichisle.com/blog/post/common-problems-caused-by-mynah-birds

And finally in nature and human nature, there are surprisingly many similarities. Though romantics often idealize nature, there is pain and suffering, continuous competition, sickness and loss in nature too. A relationship is incomplete without the acceptance of the imperfections.

Nature has a lot to teach us. Though we all fight for our survival: for sustenance, for shelter, for the possibility to maintain our species – the cycle of life would not be possible without interconnections, interdependence and impermanence.

Nature helps us to mirror our relationships within the human community and allows us to practice our relationship skills early on. Nature is a compassionate and patient teacher, as it doesn’t push us, but allows us to find it out ourselves. The relationship we have with nature, the backbone to our wellbeing, can teach us most about ourselves.

Conclusions from Workshop on Connectedness with Nature

On 4th of October 2018, the University of Antwerp, the Province of Antwerp and the Belgian Community of Practice Biodiversity and Health, together with many other organizations, including NatureMinded  organized the Natuur op verwijziging (Nature on prescription) – event.
As the closing event
of the Light on Green project and as part of the Healthcare and Natural Living Environment Chair, it is also a follow-up to the European OneHealth / EcoHealth workshop organized by the Belgian Community of Practice Biodiversity and Health in 2016. The meeting was mainly aimed at professionals from the health sector and the nature sector, but is also open to other interested parties. The main objective of the event is to promote cooperation between the health and nature sectors as well as cooperation on nature and health within these sectors. And, quite ruthlessly, to crowdsource input for future projects headed by University of Antwerp.
The program included lectures by scientists and policy makers, thematic workshops and a market on which various initiatives (from research, policy and practice) were presented.

At the Verbondenheid met natuur (Connectedness with Nature) workshop that I had the opportunity to co-coordinate with Patricia Mergen from Plantentuin Meise, we had the pleasure to hear talks from different speakers from the field. Dr ir. Femke Beute from Lichtgroen Welzijn (NL) gave us the scientific prelude to connectedness with nature as a concept; Anna Leonard from Goodplanet Belgium and their their efforts as an organization to connecting different target groups with nature; Herman Vereycken from Terra Therapeutica and their work with Therapeutic gardens and garden therapy among prison convicts; Miet Vanhassel from Brussels Outdoor School  and their unique effort to bring the Scandinavian Forest School practice to Belgium; and Patricia from Plantentuin Meise talk about a concept new to many, i.e. plant blindness. I also had the chance to share my thoughts on Forest Therapy as a way to reconnect with nature.

Though the discussion at the workshop was very inspiring, these were the lessons that were taken further to the panel discussion afterward:

  • Health sector is moving toward nature because there  are so many aspects of wellbeing are connected to nature and nature offers opportunities and solutions. Nature connectedness is one of these fundamental wellbeing questions.
  • It is very important to look beyond nature to what nature can mean and how it can be made meaningful. Thanks to a good interpretation, connectedness can be increased.
  • Designing and adapting spaces in the city so that they enable and invite contact with nature, even when living in the city.
  • Forest therapy goes beyond superficial contact with nature, thanks to the professional guidance, it provides a shortcut to create mindfulness moments.
  • Collaboration is key and should include very different sectors, including prisons and vulnerable groups, instead of the usual suspects.

Let us plant seeds to continue working across sectors on more connectedness: nature, education, therapies. We must move toward an ethics of life, promote awareness and think before we intervene with an ecosystem. Looking for nature and experiencing nature is (or should be) also a societal goal.

IFTDays Seminar 2018 Conclusions

The first international Forest Therapy Days was held in Karjalohja, at Elontuli course center in the beginning of August this year.

The seminar was a full day of sharing knowledge, life and work experiences, good practices and forest therapy methodologies. The presentations gave to us a possibility to travel the world and to discover how different and at the same time similar we are: facing similar environmental, social health or human challenges.

Dr Iwao Uehara from Tokyo University of Agriculture shared with us his story about how Forest Therapy in Japan was born and how it evolved during the last decades. Kirsi Salonen from Jyväskylä and Tampere Universities helped us to reflect on the Finnish nature experiences and ongoing research in comprehensive health experience field, relationships between wellbeing, self-acceptance and connectedness with nature, role of social support in rising awareness on nature positive influences and finding that nature, which comforts each of us.

Dr Heli Jutila from Finnish Natural Heritage Foundation, shared her experiences from the protected areas, highlighting the fact that even in the forest rich countries like Finland, we have to stay vigilant to preserve forest resources for future generations to be able to continue to enjoy forests as provisioning, regulating supportive, cultural ecosystem services for human health and wellbeing.

Adela and Marko from Luonnontie consultancy brought us on the path of how practically, with powerful tools like knowledge, compatibility and creation of feelings of safety we can get closer to forest paradise.

Film maker Nitin Das´ experiences and given examples showed us the importance of music, forest art and creativity in bringing more people into nature and of creating a global community.

More speakers underlined the role of communities for personal development, healing processes in dependencies, life crises or searching for meaning of our lives. The examples from the Sápmi region stressed the importance of nature and culture based work forms for people whose culture is tied to the land. The SámiSoster´s Goaikkanas project is also the first work form that considers the Sami´s language and culture. Riitta Wahlström from Taiga institute provided us with some very practical tips on how to help others to respect and love nature more and how to use forest therapy to increase self-knowledge, to enhance social skills or to empower teenagers.

Sara Malve-Ahlroth
Riitta Wahlström, foto by Sara Malve-Ahlroth

In the afternoon session we took a closer look at the well established American Association of Nature and Forest Therapy Guides and Programs (ANFT) approach, when Ben Page walked us through the ANFT growth story, their mission and ways of operating. From the same ANFT family, Petra Cau Wetterholm from Shinrin yoku Sweden shared great insights and considerations from her practice of taking forest therapy as treatment in public mental health care system in Sweden. Also a practitioner from the ANFT approach of Forest Therapy, Youmin Yap from Shinrin Yoku Singapore showed us, that we can also connect with nature though nature or forest therapy in urban settings.

The Finnish Sirpa Arvonen gave us an introduction to her Forest Mind method, born from a combination of years of work experience around employee wellbeing in organizations together with her personal nature connection, all backed by scientific evidence.

Anders Mickos and Malin Heikkinen showed us how they have translated everything we heard in the seminar into primary health care and social services in Sipoo city. To close the day, Dr Liisa Tyrväinen from Natural Resources Institute Finland gave us a very informative high level update and statement from the world of research in her speech titled “How Convincing is the Research Evidence of Health Effects of Nature? “

Our goal was to create a space where practitioners and scientists could meet to exchange experiences and help drive forward this fast-growing field. We succeeded in bringing together people from a variety of backgrounds: majority came from health and medical sector, nature sector (wilderness guides, nature educators) and the creative sectors. We also included academic researchers from different disciplines, forestry sector representatives from different countries, and from the corporate sector.

Though women were in majority, men made up a quarter of the participants of the retreat. European participants made up over 60% of the participants, with a majority coming from the host country Finland. In addition, participants came from different parts of Asia, such as Japan, Singapore and India. North-America, both USA and Canada, were represented as well.

Sara Malve-Ahlroth

Feedback from the long seminar day was mostly good or even excellent (95%), though the length of the day and some practical items about the organization received some criticism. We are thankful for all the feedback we have received that allows us to improve our activities next year.

The partner search of IFTDays2019 will be launched by end of September. Please follow the Facebook page of IFTDays and the website, which will be undergoing some renewals as well.

If you haven´t already signed up for the IFTDays email list, you should do so by explicitly stating this on an email to the address: foresttherapydays@gmail.com

More experiences in various languages can be read here (under construction):