I stepped into forest therapy in Japan at the 2025 ISBD bipolar conference, but it’s better to stay local, with a consistent routine. Aim for 2-3 hours a week.
Forest walks did more than urban walks
STUDY: Dai X et al, Environ Health Prev Med 2026
STUDY TYPE: Randomized crossover trial
FUNDING: Shaoguan Science and Technology Program
Background
Forest bathing, an immersion practice from Japan, has growing evidence for stress, cognition, and immune function. This trial tested it in younger adults, comparing walks of identical distances in forest and city in a cross-over design.
The Study
- 36 healthy adults, ages 18 to 45, walked 2.5 kilometers twice daily for 2 days in forest and, after a 7-day washout, the same distance in a city (order randomized) (34 completed both arms).
- Outcomes: stress, mood, sleep, insomnia, blood counts, lipids, glucose, and DHEA-S; 34 of 36 completed both arms
Results
Forest walking improved mood, sleep, and stress-related symptoms; urban walking changed none of these. Several blood markers, including white cell count and glucose (4.57 to 4.30 mmol/L), dipped slightly after forest walking but stayed within normal range. DHEA-S, a stress hormone, rose after urban walking but held steady after forest walking.
Side Effects
None.
Limitations
Small trial, short-term effects, cross-over design.
Practice Implications
- Other trials show reductions in depression, ruminative thinking, and improvements in ADHD, with forest walks of 20-90 minutes.
- Find a wooded trail or a certified forest therapist near you.
—Chris Aiken, MD
Director, Psych Partners
Editor in Chief, Carlat Psychiatry Report
