How Forest Bathing Transformed My Mental Health

A few years ago, I found myself burnt out, anxious, and emotionally frayed around the edges. My inbox was constantly overflowing, my sleep was a mess, and I couldn’t remember the last time I didn’t feel like I was running on fumes. On a friend’s recommendation, I took a weekend off and wandered into the nearest forest preserve with nothing but a water bottle, my phone on airplane mode, and zero expectations.

That’s where it started. I stood barefoot under a canopy of trees, listening to the breeze, and—for the first time in ages—my shoulders dropped. I was experiencing something called forest bathing, and I had no idea it would completely shift how I handled stress, anxiety, and even my relationship with myself.

So, What Is Forest Bathing Anyway?

Spoiler: no actual bathing involved.

Forest bathing comes from the Japanese practice called Shinrin-yoku, which means “taking in the forest atmosphere.” It's not hiking or exercise—there’s no finish line or fitness tracker involved. It’s simply about being in nature and letting it in through all your senses.

1. It’s Not a Trend—It’s a Wellness Practice

Forest bathing was introduced in Japan in the 1980s as a public health initiative. The idea was simple: nature heals. Since then, researchers have been studying its impact, and the results are legit.

2. There’s Actual Science Behind It

A ton of studies, including those from Japan’s Nippon Medical School and Harvard Health, show that time spent in forests can:

• Lower cortisol (your stress hormone)
• Improve mood
• Boost immune function
• Reduce blood pressure
• Increase focus

A big part of that is thanks to phytoncides, the natural compounds trees release. You inhale them while walking through the woods, and they literally help your body fight stress and stay well.

3. It’s Different From a Nature Walk

Forest bathing isn’t about distance or steps—it’s about slowing down. You might only walk a half-mile in an hour. It’s less about where you go and more about how deeply you experience it.

How It Helped Me Mentally (and Why It Might Help You Too)

I didn’t expect anything major. But something shifted after that first session. My racing thoughts slowed, my breath deepened, and the fog that had been living in my brain started to clear.

1. My Stress Became Manageable

It didn’t vanish—but it lost its grip. When I stepped into the forest, my body responded instantly. My jaw unclenched. My mind got quiet. I didn’t realize how much tension I’d been carrying until it started to melt away.

2. My Mood Got a Serious Lift

Even after just 20 minutes in nature, I felt noticeably lighter. Like someone had dimmed the noise in my head. Research backs this up—natural environments are proven mood boosters and can help ease symptoms of anxiety and depression.

3. I Could Think Clearly Again

After forest bathing, my mental clarity returned. Ideas flowed, decisions felt easier, and I wasn’t as emotionally reactive. That’s not magic—it’s your brain getting a break from overstimulation and finally having space to breathe.

The Physical Perks I Didn’t See Coming

I originally started forest bathing for my mental health—but the physical benefits were the cherry on top.

1. Better Immune Function

After months of consistent forest visits, I noticed I wasn’t getting sick as often. Turns out, that’s common. Phytoncides from trees stimulate natural killer (NK) cells—aka your immune system’s front line.

2. My Heart Rate and Blood Pressure Dropped

Literally. I tracked it with my smartwatch. Every session brought my heart rate down and helped regulate my blood pressure. It’s one of the most natural (and free!) ways to support cardiovascular health.

3. Deeper, More Restful Sleep

On days I spent time in the forest, I slept better. It wasn’t just the fresh air—it was the shift out of stress mode that helped my body relax enough for solid rest.

It Also Changed the Way I Relate to Nature

Forest bathing didn’t just help me—it made me feel connected again.

1. I became more mindful.

Standing still in a forest forces you to pay attention. I started noticing birdsong, the feel of bark, the scent of moss after rain. It grounded me in a way that scrolling through my phone never could.

2. I built a new kind of self-respect.

In nature, there are no expectations. No notifications. No productivity guilt. Just the chance to be. That space gave me room to reflect and reevaluate what I really needed from my day-to-day life.

3. I slowed down in other areas of life.

Forest bathing taught me that slowing down wasn’t the enemy—it was the medicine. That started spilling into my work, relationships, and how I handled stress outside the woods.

How to Start Forest Bathing (Even if You Live in the City)

The beauty of forest bathing is that it’s accessible. You don’t need a national park—just a patch of green and some presence.

1. Find a nature spot near you.

Parks, botanical gardens, wooded trails—anywhere with trees and quiet will do. I started with a city park a block from my apartment.

2. Leave the tech behind.

At the very least, put your phone on airplane mode. The whole point is to unplug, literally and mentally.

3. Move slowly.

This isn’t about cardio. Walk slowly, pause often, and let your senses take over. Look at leaves. Listen to birds. Touch tree bark. Engage with nature on purpose.

4. Set an intention.

Even something simple like, “I want to feel grounded,” gives your session a gentle direction.

5. Do it regularly.

You don’t have to go daily, but even once a week can make a huge difference. I try for a forest session every Saturday—it’s become a sacred ritual.

Hack Attack!

• Forest Palette: Bring forest shades into your home decor to extend nature's calming effect indoors.
• Nature Journal: After each session, jot down reflections to track your personal journey.
• Leaf Meditation: Skip traditional meditation for a leaf-focused one; explore its veins and textures.
• Soundscapes: Record forest sounds during your walk to revisit when you’re far from nature.
• Seasonal Visits: Experience forests in every season for a full spectrum of their mood-enhancing power.
• Group Walks: Share the wonder—invite friends for a communal forest bath and deepen community bonds.

From Burnout to Balance—One Forest Walk at a Time

I started forest bathing out of desperation. I kept doing it out of joy. What began as a quiet walk in the woods turned into one of the most powerful tools I’ve ever used for my mental health. It brought me back to my senses—literally—and gave me a peaceful place to heal.

Whether you’ve got five acres or five trees, give it a shot. Go slow, unplug, and breathe deeply. The forest knows what to do—you just have to show up.