How you can use natural beauty to restore yourself mentally, physically, and spiritually.

Over 200 years ago, William Wordsworth alluded to the idea that nature has the power to restore our weary hearts and minds.  In his poem “Lines Composed a Few Miles above Tintern Abbey, On Revisiting the Banks of the Wye during a Tour, July 13, 1798”, he eloquently describes how the beauty of nature can provides us with “tranquil restoration”. 

 

These beauteous forms,

Through a long absence, have not been to me

As is a landscape to a blind man's eye:

But oft, in lonely rooms, and 'mid the din

Of towns and cities, I have owed to them,

In hours of weariness, sensations sweet,

Felt in the blood, and felt along the heart;

And passing even into my purer mind

With tranquil restoration.

                                      

These sublime words of Wordsworth also point out that city living, whether in the 18th or 21^st centuries, often causes us to feel depleted, disconnected, and isolated, with a vague free-floating anxiety, or the painful thought that nothing makes sense including our own stressful lives.  As a result of these thoughts and feelings, we work at low efficiency with little creativity and no sense of fulfilment.  We often are irritable being barely able to tolerate the many minor difficulties of living in a complex society. 

 

The good news is that recent psychological research clearly supports the very solution that Wordsworth proposed so eloquently 212 years ago, specifically the solution of taking time to experience natural beauty in order to bring about “tranquil restoration” of our minds and souls. 

 

Scientific evidence that being in nature has a restorative effect

There is considerable scientific evidence that taking time to be in a beautiful outdoor nature setting such as a park can increase the efficiency of the brain and improve our general psychological mood.  In January of this year, two researchers, Kaplan and Berman, (citation at end of this post) in the respected journal “Perspectives on Psychological Science” reviewed the considerable scientific evidence that being in nature can improve our mental and physical health.  They listed 13 studies showing positive mental or physical consequences of increased exposure to nature. Only a couple of them will be described below.

 

Cimprich in 1993 carried out a study on women diagnosed with breast cancer and tracked various aspects of their mental and physical health throughout treatment and a period of convalescence.  Patients were randomly assigned to either an intervention or a non-intervention group.  The intervention was to engage in “walking in nature and gardening” for at least 20 min three times per week for 12 weeks.  The results were surprising in view of such an non-intrusive intervention i.e. being close to nature 3 times a week. The nature group showed significant gains in mental ability, specifically in ability to pay attention and in memory, compared to the group not systematically exposed to nature.  There were more general results also; the nature-exposed group returned to work sooner, were more likely to return to full-time work, and were more inclined to start new projects e.g. lose weight.

 

The second piece of research supporting the restorative effects of being close to nature is one reported in 2000 by Kuo and his associates on residents of a large urban public housing project in Chicago. Such settings are known to be challenging environments in terms of personal safety. They found that residents who had vegetation, especially trees, close to their apartments, compared to residents without such easy access to nature, were more likely to utilize peaceful, non-aggressive, non-violent  means of solving problems encountered in living in such large low cost housing projects.

 

These are just two bit of scientific evidence out of at least 13 studies which have been done showing the restorative effects of experiencing nature on a regular basis.  Kaplan and Berman conclude that there is convincing evidence for the restorative effect of nature on human functioning.  It is important to note that these studies show that exposure to nature can have a restorative effect but this does not mean that it is the complete cure for every problem faced by mankind.  Nevertheless it is one way, among many, to reduce stress and give us more serenity and tranquillity.  And it is a simple, enjoyable and very cost effective way of doing so. Or as my old Scottish auntie would say, it is “good for what ails you”.

 

Possible mechanism(s) of the restorative effect of nature

Kaplan and Berman in the paper cited above also propose and explanation for the restorative power of nature.  They utilize Attention Restoration Theory which in its simplest form suggests that there are two types of attention; involuntary which is automatic and relatively undemanding of brain energy and voluntary which requires focused attention and is much more demanding of brain energy.  Attention Restoration Theory proposes that modern civilization, especially urban living and working, tends to overtax voluntary attention leaving the brain depleted.  In contrast exposure to natural environments such as parks, botanical gardens, seashores etc. reduces the demands on voluntary attention and hence allows time for the underlying brain circuits to be replenished by the brain’s biochemical self repair and self restoration mechanisms.

 

There are other possible explanations for how exposure to nature can restore normal mental functioning.  Probably the simplest explanation is that the quietness and natural visual beauty away from the competition and challenges of everyday urban life allows us to relax our bodies and our minds.  This relaxed state of our minds allows our brains to replenish its energy reserves so that we have lots later on when we return to the normal hustle and bustle of life and we can operate our minds at the usual rapid and likely exhausting pace.  Or it may be due to the brain having a limited amount of energy and that in nature we revert back to the default mode of mental functioning which being mainly automatic is very energy efficient which permits restorative processes to occur. 

 

But the romantic, mystical part of me feels that the “tranquil restoration” occurs because in nature we can feel part of something much greater than the self which induces in us awe and wonder at nature’s power and greatness.

 

What kinds of natural settings or phenomenon can restore us?

When most of us think of nature we think of nature reserves, national parks, countrysides, seashores, or city parks.  I have listed below some places here in Singapore that can provide opportunities for connecting with nature.  But what constitutes nature and the ways in which we feel connected to nature are quite varied.  Some people including myself love watching lightning and thunder storms or even hurricanes whipping winds and rain. I was surprised to find the dessert areas outside of Phoenix Arizona absolutely stunning in their beauty.  In contrast many of us spend vacations at the seaside where we may be hypnotized by the rhythmic sound of the surf.   Perhaps a bit less commonly, people can experience a connection with nature by being awed by observing the wonders of science.  For example I remember clearly, although it is over fifty years ago, one winter night when I first observed through my telescope the planet Jupiter and its four moons.  I was awe struck, so much so, that I kept my eye against the cold eyepiece far too long and ended up with a black eye.

 

Some sources of natural beauty in Singapore

• In Singapore we are fortunate to have the vast and beautiful Botanical Gardens with its elegant landscape and variety of flora and fauna.  
• As well there are a system of interconnecting parks including East Coast Park, MacRitchie Reservoir Park, etc http://www.nparks.gov.sg/cms/index.php?option=com_visitorsguide&task=parkconnectors&Itemid=74
• And of course there is also the system of nature reserves e.g. Bukit Timah Nature Reserves. http://www.nparks.gov.sg/cms/index.php?option=com_visitorsguide&task=naturereserves&Itemid=75
• The Singapore Zoo is another refuge from city life; it is not only full of fascinating animals but contains much calming greenery.

 

We are indeed blessed to have this plentiful variety of opportunities to be close to nature here in Singapore.  These are just some of the ways to connect with nature and to be restored.  You are invited to send in any other places of natural beauty you have found here in Singapore or any other ways of connecting with nature.  I will add them to this list for future readers.

 

Some specific and practical suggestions of how you can harness nature’s restorative powers

Make it a habit or ritual. Try to incorporate being in nature into your daily activities. Start small with something that does not take much time or effort e.g. taking five minutes just to observe the trees or bushes outside your apartment.  Do it a pre-arranged time each day e.g. just after awakening.  As you do this each day you will start to notice beneficial effects and also you will be making it part of your automatic daily routine just like brushing your teeth.

Adjust your attitude. Your mental attitude is important in order to obtain the full benefit of being in nature. 

• Be open-minded. I remember working in northern Canada in the “bush” as it is called in Canada and seldom did we take time to consider the beauty of our surroundings.  In fact we used to make fun of the hunters who  would fly in at great expense; we thought they were crazy to pay a lot of money to be in a place infested with mosquitoes and black flies.  Nevertheless, even with our cynical attitude, every now and then, we were awed by unexpected scenes of nature. For example, I remember paddling silently a canoe along a narrow river still covered with a morning mist which swirled about us. As we rounded a curve in the river we suddenly came upon an impressively huge bull moose standing in the middle of a swamp close to the shore line.  For a moment we and the moose were frozen in time, although for very different reasons.  Fifty years later the soundless beauty of that scene is still alive somewhere deep in my brain.  Perhaps if I had realized the restorative effects of nature I would have been more open-minded to the stunningly beautiful vistas of nature which are plentiful in northern Canada. 
• Be mindful  If you become aware of a beautiful scene in nature take time to sit down and contemplate it.  Try to observe deeply, mindfully, with all the consciousness you can summon.  I remember one morning taking my dog Maudsley up a small mountain near the University of Hong Kong. There was a light rain and from this height we could see clouds moving mysteriously below us.  I was transfixed by the beauty and mystery of the scene and Maudsley and I sat still for about an hour watching the changing shape of the clouds of mist swirling below us and occasionally enveloping us. I have never felt so connected to nature.  I am so grateful I took this time to just be with nature for I frequently use memory of this scene to calm me and restore me to serenity.

 

Some strategies to facilitate connecting with nature

• Introduce novelty.  Nature is in constant change. We need some novelty in the natural scenes we use to restore our souls.  Fortunately nature obliges us in that nature is always changing sometimes slowly, sometimes dramatically e.g. after a storm.  In Canada there are astonishing and wonderful changes in nature with the changing seasons from the golds of autumn to the white, the tender greens of spring and the variety of colours of summer.  In Singapore we can vary the specific natural setting we visit.  (See list above of various cites.)
• Combine meditation with being exposed to natural beauty.  This can be accomplished in many ways.  It can be as simple as buying a bouquet of flowers and taking time to sit and look and meditate on them. Or if you practice a formal meditation with your eyes closed, instead meditate keeping your eyes open and focussing on a beautiful flower, plant, or even tree.  If you are a runner try to become more aware of the beauty of a natural setting you are running through.  I used to jog around Reservoir Park in Kuching and remember noticing and meditating on a particular tree that for some reason impressed me with its sturdiness and stability both qualities I needed at that time.
• Animals can facilitate us in connecting with nature.  Not only do pets provide us with love and fun but they can be a wonderful way to connect with nature.  For example, taking your dogs for a walk and observing their varied responses to being outside can be wonderful way to connect you with nature.  A friend of mine in Canada has two horses and told me recently of riding them outside with his wife at sunset and noticing some deer jumping across the path in front of them. He was so taken aback by the beauty that he wanted it to last forever but said he could not stop the sun from setting.  This experience of being transfixed by natural beauty is perhaps nature’s way of holding us long enough for the natural healing and restoration to occur.

 

Some additional ways to utilize the restorative powers of nature

It is obvious that connecting with nature can be part of your daily stress management program either alone or in combination with relaxation and meditation or even exercise.  But below are a couple of other ways to use the restorative effects of nature:

• Use being in nature as a way to prevent professional/job burnout. Job burnout is a very common experience in modern society and usually occurs over a long period of time and involves a fundamental deterioration in our attitude to work which requires extensive treatment.  It is much better to prevent burnout from happening in the first place and one of the best ways is to practice daily replenishing of our minds and bodies by exposure to nature.
• Use a deep connection with nature to give yourself “hypnotic” suggestions.  Once nature has coaxed you into a peaceful state of reverie which is similar to a hypnotic trance, you are more suggestible to thoughts or messages and so it is a good time to give yourself mental suggestions best prepared beforehand.  For example if you have been procrastinating about preparing your income tax you could at the end of your contact with nature say mentally to yourself ” I am going to feel refreshed and replenished when I go back home, and I without effort I will find myself doing my income tax with ease.”

 

Concluding remarks

I hope the information I have provided here stirs within you the desire to spend more restorative time in nature.  Once again, I invite you to write in with places of natural beauty you know of in Singapore that are not on my list.  Sharing this information will help others enjoy the restorative effects of nature thousands of mile and hundreds of years later from those described by Wordsworth.

    

References

Cimprich, B. (1993). Development of an intervention to restore attention in cancer patients. Cancer Nursing, 16, 83–92.

Kaplan, S. & Berman, M. G. (2010). Directed attention as a Common Resource for Executive Functioning and Self-Regulation. Perspectives on Psychological Science, 5(1), 43-57.

Kuo, F.E., & Sullivan, W.C. (2001). Aggression and violence in the inner city: Effects of environment via mental fatigue. Environment and Behavior, 33, 543–571.

Comments

[Barbara P. Ward]

My son is one of your clients. I am delighted with your web site. It is nice to know that he is working with a deeply sensitive man who believes in the efficacy of nature, ritual, mindfulness and journaling.

[Brianss]

Hello Barbara and thanks so very much for your kind words. I indeed do strongly believe in the healing and growth promoting effects of nature, ritual, mindfulness and journaling.   For most of my life I tended to ignore these activities because they lacked supporting scientific evidence.  But one of the reasons I made a career change to clinical psychology from neuroscience was because I wanted to move beyond my animus and develop my anima which had long languished. Fortunately there is now a lot of scientific psychological evidence backing up the restorative effects of  nature, ritual, mindfulness and journaling so that both animus and anima are satisfied.
Cheers and thanks again,
Dr. Brian