Forest Bathing & Grounding, Eudaimonic Wellbeing, Sit Spot and Digital Detox

Forest Bathing, also known as Shinrin-Yoku, is a practice originating from Japan that involves walking slowly and leisurely through the woods or forest, immersing oneself in the natural environment and mindfully using all five senses. The term "grounding" is often associated with Forest Bathing and Forest Therapy, but its meaning depends on the context used.

Grounding in mindfulness refers to the ability to focus on the present moment and sustain attention. However, in mental health coping strategies and trauma-informed practice, grounding is specified as focusing on something safe. An example of a Forest Bathing Invitation for grounding is the "5, 4, 3, 2, 1" practice, where one notices five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste (or take a deep breath).

One difference between mindfulness and Forest Bathing is that trauma-informed approaches caution against mindfulness activities since it can trigger traumatic thoughts and memories. In contrast, grounding activities in Forest Bathing have a more "external" focus on what is happening around the person, directing their focus and attention away from thoughts about the past and towards a safer focus on the present.

Grounding as in Barefooting & Connecting with Mother Earth

Grounding, also known as barefooting or 'earthing', involves walking barefoot by removing shoes and socks. According to research, direct physical contact with the vast supply of electrons on the Earth's surface can have a positive impact on health and wellness by stabilizing physiology at a deep level. This contact reduces inflammation, pain, and stress and improves blood flow, energy, and sleep. Many modern-day issues may result from a lack of this connection.

Studies suggest that the Earth's surface has a limitless and continuously renewed supply of free or mobile electrons, making it electrically conductive except in limited ultradry areas such as deserts. The Earth's negative potential can create a more stable internal bioelectrical environment, leading to the normal functioning of all body systems. Additionally, biological clocks regulating diurnal body rhythms, such as cortisol secretion, can be set by the oscillations of the intensity of the Earth's potential. Cortisol, which acts on various parts of the body, can aid in responding to stress or danger, increasing metabolism of glucose, controlling blood pressure, and reducing inflammation.

Eudaimonic Well-being

Eudaimonic wellbeing surpasses mere happiness or fleeting feelings of pleasure and instead refers to a state of psychological well-being. Psychologist Carol Ryff created this concept by expanding upon the ancient Greek philosophy of eudaemonia. This type of wellbeing centres on fulfilling your potential by focusing on personal growth, the pursuit of meaning and purpose in life, and positive psychological functioning. Eudaimonic well-being embodies qualities such as personal development, self-acceptance, autonomy, purpose in life, positive relationships, and a sense of mastery or competence. Ryff's model of psychological well-being outlines six dimensions that contribute to eudaimonic wellbeing. These dimensions include:

• Self-Acceptance: Having a positive attitude towards oneself, including self-esteem, self-acceptance as well as a sense of self-worth.
• Personal Growth: Continuously trying to achieve personal development, self-improvement and learning.
• Purpose in Life: Feeling a sense of direction, meaning, and having aims that give your life a sense of purpose.
• Autonomy: Feeling a sense of independence and self-determination, making choices which align with one's interests and values.
• Environmental Mastery: Feeling effective and competent in managing one's environment, including being able to shape and adapt to one's situation.
• Positive Relationships: Having supportive and satisfying and relationships with other persons, including a sense of emotional intimacy, belonging, and social integration.

Eudaimonic well-being focuses on developing these aspects and living in harmony with your values, strengths, and achieving your full potential. It acknowledges the significance of personal development, purpose, and genuineness in leading a satisfying existence. After experiencing less-than-ideal mental health, I am conducting a personal experiment to enhance and sustain my positive mental health. I will use the skills and techniques I have employed to support other individuals' well-being, including incorporating intensive nature connection activities on a daily basis.

Sit Spot

The term 'sitting with yourself' is commonly used in psychology to describe the practice of self-reflection and self-examination. This involves exploring one's thoughts, emotions, and experiences in a conscious and non-judgmental way, creating a space for introspection and self-awareness. The process of sitting with yourself helps to develop a stronger sense of self, leading to personal growth and emotional wellbeing. One technique that encourages sitting with yourself is 'Sit Spot', which involves nature mindfulness and observing thoughts and emotions without getting caught up in them.

Additionally, another aspect of sitting with yourself is spending time without external stimuli to combat negative feelings or boredom. Disengaging from technology can enhance self-awareness, reduce stimulation, increase mindfulness and presence, promote emotional wellbeing, foster authentic human connection, and boost creativity and self-expression. While technology has potential benefits, taking regular breaks can help us find a balance, reconnect with ourselves, and cultivate a sense of overall wellbeing.

Digital Detox

I often perform a Digital Detox. Try it! It is really liberating. Below I’ll describe how to do a Digital Detox.

• Turn off Notifications: Disabling notifications or minimising their frequency can avoid or at least reduce constant interruptions and distractions. Numerous smart phones have a feature that’ll automatically do this at certain times of the day or the week, but you also can do this manually.
• Set Boundaries: Establish clear limits and rules and on device usage, such as designating specific locations or times where digital devices are off-limits. If you find that you spend time on your smart phone sitting in bed at the end of the day, you could leave it outside your bedroom for the duration of the detox.
• Disconnect from Social Media: Stay away for a while from social media, either temporarily deactivating accounts or refraining from logging in between certain times.
• Limit Screen Time: Set specific time limits for device usage daily and actively reduce and monitor time spent watching screens.
• Participate in Offline Activities: Actively seeking out activities that don’t involve digital devices, such as engaging in hobbies, reading physical books, engaging, jogging, spending time in natural environments, or socialising face-to-face.
• Prioritise Relaxation & Rest: Allow yourself to fully unwind without the frequent stimulation of digital devices, such as meditating, practicing mindfulness, or reading a real book.
• Reflecting & Evaluating Your Digital Habits: Take your time to reflect on the impact of digital devices on your life, identifying unhealthy patterns, and considering adjustments to enhance your digital well-being.

It should be emphasised that the length and severity of a digital detox may differ. You have the option of taking a total and prolonged hiatus from digital gadgets, such as a weekend or week-long detox, or you may opt for briefer, recurring breaks during your daily schedule.