What Is Forest Bathing? A DC Therapist’s Guide to Nature Therapy
Oh, you thought Pennywise was scary? Have you met the Sunday scaries? If you’re like many people, do you greet your phone in the morning before checking in with yourself? Friend, I’m going to hold your hand and say this with love—it’s time to trade your electronics in for nature therapy and bathing in the forest. When was the last time you allowed the sun to give you a big kiss, rubbed your feet against the grass, or hugged a tree? It’s so easy to get caught up in the noise of the world and forget what’s happening inside yourself. Let this be your ultimate summer into early fall self-care guide.
What Are Sunday Scaries?
Sunday scaries are the anxious feelings some people experience when the weekend ends and the work or school week looms ahead. Symptoms can include difficulty concentrating, restlessness, loss of interest in hobbies, muscle tension, insomnia, emotional numbness, or dysregulation.
The root causes? Often poor boundaries, work or school stress, perfectionism, and not having enough time to recharge. DC therapists often see these patterns in therapy for young adults, and many recommend building healthier self-care routines that include digital detox practices and social media detox habits.
What is Nature Bathing (also known as Forest Bathing)?
Before we start rolling out the sign-up sheet, let’s first understand what is forest bathing. Forest bathing, or “nature bathing,” is a wellness practice that connects you with the natural world to improve physical and mental health. It’s sometimes called shinrin-yoku in Japanese, and it focuses on engaging your senses—sight, sound, smell, touch, and even taste- while practicing mindfulness.
Unlike strenuous hikes, forest bathing is about slowing down. Think “low-vibration” activities: walking slowly, listening to the wind, or simply noticing the warmth of the sun. This isn’t about cardio. It’s about slowing down and engaging your senses and here’s how you can do it:
Notice how the sunlight falls through the trees
Hear the chirping of the birds and the rustling of the wind
Feel how the temperature of the moment against your skin
Breathe in the earthy scents around you
For those in therapy in DC or exploring teletherapy, nature therapy and forest bathing can serve as grounding practices that complement counseling.
How to begin Nature Bathing?
All you need is a spot in nature: a park, forest, garden, backyard, or even a corner of green space in the city. Start small:
Explore slowly and let your senses guide you.
Notice the animals you see, the sounds you hear and the smells you encounter
Pause and notice your own breath
Ask yourself: What thoughts arise as I walk?
Leave your phone tucked away- this is your digital detox moment!
This is mindfulness in motion.
Once you feel aligned with your environment, choose a spot to sit. Welcome nature into your space. Consider this the beginning of your digital detox. For those with limited outdoor access, back yard farming or urban farming—even tending a balcony herb garden—can be powerful substitutes for forest bathing.
What Are the Benefits of Nature Bathing?
Research and multicultural therapists agree: nature therapy has broad benefits. It can:
Reduce stress and anxiety
Improve mood and emotional well-being
Strengthen the immune system
Enhance cognitive functioning
Promote better sleep
Support chronic pain management
Reduce isolation and loneliness
Increase vitamin D exposure
Boost creativity and focus
For young adults in high-pressure environments, forest bathing and social media detox routines can restore balance and prevent burnout.
Can Nature Bathing be done in the City?
You might think it’s impossible in a busy city like D.C., but nature therapy can thrive here. Sure, we have the Arboretum and Rock Creek Park, but you can also bring nature indoors. Try gardening or caring for houseplants like snake plants, peace lilies, spider plants, lavender, succulents, pothos, or ZZ plants.
Tending to plants—watering, potting, even singing to them—creates mindfulness moments. This is especially meaningful for young adults working with multicultural counseling centers that emphasize holistic approaches to healing.
Final Thoughts
Replacing your screens with nature is one of the most effective ways to reduce the Sunday scaries. Every choice you make during the week shows up on Sunday morning. A reset doesn’t need to be perfect—it’s about creating safe routines for your digital detox and reconnecting with your body, mind, and soul.
Next Sunday, turn off your phone, TV, and electronics. Go outside, breathe deeply, and hug a tree. If it rains? Tend to your indoor plants or practice mindful gardening. Whether through back yard farming, forest bathing, or a full social media detox, your goal is alignment and peace.
And remember, you don’t have to do it alone. Therapy in DC is here for you. DC therapists at multicultural counseling centers offer teletherapy and therapy for young adults who want to combine self-care with professional support.
Sunday Detox Routine:
Power down your electronics
Step outside (or into your garden or around your indoor plants)
Breathe deeply, move slowly, and reconnect
FAQs: Nature Therapy 101: What Everyone’s Googling
Q1. Is forest bathing the same as hiking?
Not really. Hiking is exercise-focused. Forest bathing is about slowing down, engaging your senses, and being present in nature.
Q2. Can I practice forest bathing without a forest?
Yes! Even a park, backyard, balcony garden, or a few houseplants can help you practice nature therapy.
Q3. How long should I spend forest bathing?
Even 15–20 minutes can help, but many people aim for 1–2 hours a week for noticeable benefits.
Q4. Is nature therapy backed by science?
Yes. Studies show it lowers cortisol (stress hormone), boosts immunity, improves focus, and helps mood regulation.
Q5. How can forest bathing help young adults in DC specifically?
With the city’s fast-paced culture and high stress, young adults often struggle with anxiety and burnout. Forest bathing offers a grounding, screen-free reset that’s accessible and affordable.
About the Author:
Leela is a licensed graduate social worker in both Maryland and DC. She works primarily with individuals navigating through the 20’s and 30’s era. She brings in a holistic and person-center focused approach in her practice— recognizing that challenges an individual faces don't only affect one part of their life but all aspects. All she strives for is for her clients to live their best life and be the best version of themselves. Healing is a lifetime commitment and she makes an effort to meet her clients where they are and empower them to be their best selves.
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