I’ll admit that I am feeling anxious today. For anyone living in a cave, let me explain. A state of emergency has been declared in the United States due to the COVID-19 (new coronavirus) pandemic. San Francisco, where I live, declared a state of emergency in late February. The San Francisco Bay Area has had a significant number of diagnosed cases, and the suspicion is that the numbers are actually much higher (test kits have not been widely available, so many people who are sick have not been tested). “Social distancing” (avoiding much social contact with others) has been recommended to slow the spread of the virus, with the hope that this could prevent the U.S. from experiencing widespread serious illness as other countries have, particularly Italy.

Today was extra tough for me because I had to make a difficult decision about dropping out of a dance performance that is happening tomorrow–I almost never renege on a commitment, especially at the last minute, but I felt I had to in order to protect my health and adhere to the social distancing guidelines as I understand them. I did what I felt I needed to, but that does not change the fact that it’s been a rough day.

At work, we recently received a training on shinrin-yoku, or “forest bathing.” Shinrin in Japanese means “forest,” and yoku means “bath,” so shinrin-yoku literally means “bathing in the forest atmosphere.” The idea is to immerse yourself in a wooded setting to soak up the physical and emotional benefits it provides. I had read a bit about forest bathing before. In fact, I’d considered trying to get a Forest Therapy Guide certification but decided it was too much time and money for me currently. The Association of Nature & Forest Therapy, located in Sonoma County, is right around the corner from where I live, so should I elect to go through the Guide program in the future, I could easily do so. But that’s beside the point: The point is that I realized that what I needed today was NATURE.

I’ve long been a nature lover. I’m not a hardcore outdoors person (have only backpacked ONCE in my life and can’t say I’d necessarily do it again), but I definitely am drawn to being outside, walking, hiking, and appreciating the beauty of nature. I find it soothing to be outdoors, whether it’s being active or just sitting reading in a park or taking photos. In fact, I sometimes agonize over whether one of my favorite hobbies, walking and taking photos, defeats the purpose and spirit of forest bathing. (Disclosure: I did walk and take photos today!)

Forest bathing is an exercise in presence and mindfulness. It’s not meant to be a form of exercise or a time for engaging with modern technology (such as cell phones or cameras): It is a practice of simply being in nature, connecting with it through our senses. Research on forest bathing has shown that it’s the nature–not just the walking or being outside–that is healing. People who walk in an urban setting, such as on a residential street, don’t get the same benefit as those who go into a forest or park with lots of green space and trees. Studies show that to reap the most good from the practice, one should engage in it for a total of 2 hours a week or more. The good news for all of us busy people is that you don’t have to walk for 2 hours straight to feel good–the 2 hours can be broken up into smaller chunks throughout the week.

How does one actually “forest bathe?” It’s very simple. First, find a natural spot, one with trees and greenery. Next, leave your phone and other devices behind. Finally, really BE THERE–use all your senses to experience the sights, sounds, smells, and sensations of nature. Yes, simple, but not always easy for most of us, who are very dependent on having our phones with us at all times, checking messages, “being available,” and taking photos.

As I said, I have conflicted feelings about whether my taking pictures when I’m out in nature hinders or helps my being able to relax and take in the healing effect of forest bathing. Today, I took a long walk through Golden Gate Park and on Ocean Beach in a 2-hour window between rain showers. I can’t say that my mind completely let go of my worries: They came and went throughout my walk. But, that is actually a natural part of a mindfulness practice: Our thoughts never completely go away. We just get better at noticing them, trying to quiet the mind, trying not to judge ourselves, and going back to whatever mindfulness practice we are using.

Today, my forest bathing practice involved deep breathing, soaking in the atmosphere of the park and the beach, feeling the wind on my face, watching the birds and occasional people and dogs I encountered, and talking back to my fears and ruminations with whatever seemed to help at the time. I really don’t feel that the picture-taking took away from the experience, but next time, perhaps I’ll try leaving the camera at home to see how it feels. I can say as I spent more time on my walk, I had an easier time letting my thoughts go and releasing some of the physical tension I’d been feeling earlier.

As a therapist, I know that just letting go of thoughts, suppressing or ignoring fears and emotions, and “getting away” from anxiety is not what it takes to have a healthy mind. In fact, if those are our only tools, we will be out of balance. “Sitting with” our feelings is important. Having emotions is a normal and adaptive part of being human. We need to allow ourselves to feel, and we must actually feel in order to get better at not judging ourselves for our feelings. There are times that we need to process our thoughts and emotions so we better understand ourselves and gain new perspectives. It’s also important to experience our feelings and sit with our fears so that we can accept things as they are rather than live in denial or expend a lot of energy wishing things were different. Also, we need to face our fears–if we simply were to avoid anything that makes us anxious or afraid, it’s likely those triggers would cause even more fear, since we would never build our abilities to overcome and cope with our anxieties. We would also never prove to ourselves that we can face certain fears and get through them.

AND, we need to have some quiet and peace within ourselves. We need time to focus on the things that aren’t painful or anxiety-provoking. We need to build appreciation and awareness of what is good in our lives and in the world as a counter-balance to what is challenging and distressing. We need reassurance and positivity. We need ways to relax our bodies and calm our emotions when they become difficult to tolerate and sit with. It’s not a matter of “be with” OR “get away from”–it’s BOTH.

As we wrestle with our current, frightening reality, let’s be patient with and kind to ourselves and others. Each of us may need different ways to cope and soothe. That said, if you haven’t tried forest bathing, I recommend it. If forest bathing doesn’t suit you, I still encourage you to spend some time outdoors. Try sitting on a park bench and people-watching or reading a book. Admire a pretty garden, watch a bird flying, see shapes in the clouds. Fresh air and nature are healing. Peace be with you, and may health and safety be with us all.